Photo Source: Om leather wristband by aosLeather
Here's my beginner-friendly yoga sequence for this week. Crafters, if
you'd like a nice 60-75 minute practice, try this out. If you are curious
about what a certain pose looks like, visit Yoga Journal's library of poses.
The theme for this week is balancing: balancing the breath, the effort & ease, the left and right sides.
SEQUENCE:
1. self–check-in for injuries or conditions
2. start in a comfortable seat – roll thighs in, lift heart, lengthen waist,
lift ribs from hips, focus on inhales & exhales (balance – equal length)
3. alternate nostril breathing – breath work exercise, 6 rounds
4. inhale, expand arms up, exhale, bring them down x4
5. Seated – circle around hips
6. Seated – spine flex – forward and back
7. interlace hands – press palms up, release, press interlaced palms
forward, release
8. Seated – shoulder rolls (rotate up. PAUSE, then back&down)
9. Seated – head to ear (neck stretch)
10. Straighten legs – point/flex feet & ankle rotations
11. Seated (legs in opposite cross) – tricep stretch
12. Seated (legs in opposite cross) – inner wrist stretch & wrist circles
13. massage jaw w/fingers
14. seated – gentle twist
15. tabletop – stretch back alternate legs (stretch calves)
16. tabletop – alternate lifting L leg/R arm, then R leg/L arm
17. cat/cow – stretch and move the spine, balance each half
18. child’s pose – stretch forward and L, then center, then R
19. down dog -> walk to forward bend
20. mountain pose – add toe balance x4 (lift arms and heels in inhale)
21. tree pose (can use wall or chair for extra support)
22. wide-legged forward bend
23. warrior 1 (use cactus-shaped arms – open heart in&out of movement)
24. wide-legged forward bend -> table top -> seated
25. seated - add eagle pose arms, then backstroke arms
26. seated forward bend
27. seated one-legged twist
28. bridge pose
29. hug knees to chests, rock side to side, massage lower back
30. supine twist
31. hug knees to chests, rock side to side, massage lower back
32. final relaxation – 5-10 minutes-> feel the balance
Recent Comments