Photo Source: Lotus T-shirt by Ahpeele on Etsy
Here's this weeks' beginner-friendly yoga practice for crafters:
1. take a comfortable cross-legged seat on your yoga mat
2. seated – ground through sit bones, grow tall through spine
3. seated – close eyes, focus on breath – deepen inhale, lengthen exhale
4. seated – hands on heart, inhale arms wide, exhale –hands back to heart,
x5
5. stretch neck: look forward (inhale), turn to L (exhale), repeat with R side; x5
6. make small circles with your nose as you rotate your head
7. left ear to left shoulder – hold 5 breaths
8. right ear to right shoulder – hold 5
9. lift arms overhead with breath x2
10. lift arms – interlace fingers – stretch up
11. lift arms – grab opposite wrist – lean to left
12. repeat for right side
13. extend legs – ankles circles, ankle point and flexing, wiggle toes
14. re-cross legs opposite -- shoulder rolls, then bring up (inhale) and drop shoulders (exhale) x3
15. stretch inner wrists, then rotate wrists
16. eagle arms – can sit on heels for alternate leg position
17. come to hands and knees
18. cat/cow -> child’s pose
19. cat/cow side to side
20. opposite extensions x6 (L arm and R leg lift on inhale, back down on exhale, then repeat with R arm & L leg)
21. child’s pose
22. tall kneeling position – inhale - arms overhead; exhale, fold forward
(hands to small of back) x6
23. one legged forward bend – each side –in&out x4, hold for 5th breath
24. seated wide-legged forward bend x2 –in&out x4, hold for 5th breath
25. seated twist
26. seated wide-legged forward bend x2–in&out x4, hold for 5th breath
27. come to lying on your belly – cobra – in&out w/breath x4, hold for 5th breath
28. bellies – alternate arm and leg lifts w/breath
29. come to backs – bridge pose, –in&out x4, hold for 5th breath
30. supine twist – each side (once w/both knees up)
31. hug knees to chest, rock L to R
32. final resting pose – can rest hands on belly, relax for 5-10 minutes
As always, listen to your body: take rests when needed, don't do any pose that is painful. If you have questions about what a pose looks like, check this directory.
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