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Warm Up
1. Warm-Up Sequence
9 Poses
A quick warm-up series that touches on the major tension-holding areas of the body.
You can do a few of these poses if you get to class early or do the whole sequence at home.
1. Pelvic Tilts
Pelvic tilts are an exercise comprised of
very
subtle
spinal
movements
that
back
Lie on your back with the knees bent and the soles of the feet on the floor. This is your
neutral position, with the natural curve of the lumbar spine causing the low back to be
slightly elevated from the floor.
2.
On an exhale, gently rock your hips towards your face. Your butt will not actually leave
the floor, but you will feel your low back press into the floor. You are essentially taking
the curve out of the low back. Think of the pelvis as a bowl of water. When you do the
pelvic tilt, the water would be spilling towards your belly.
3.
4.
Instructions:
1.
Lie on your back with your knees bent and the soles of your feet on the floor.
2.
3.
Cross the left ankle over your body and rest it on the right thigh.
4.
5.
Bring both your hands to your right shin, lifting your right foot off the floor and
threading your left hand through your legs to do so.
6.
Using your hands, draw your right thigh toward your chest. This will cause your left hip to
open.
7.
9.
Beginners: If you have very tight hips, stop after step 4, keeping the right foot on the floor.
Advanced: To deepen the stretch, draw the right knee closer to your chest.
Come up to sit in a comfortable, cross-legged position. Place one to three folded blankets under
your seat so that your knees are lower than your hips. Do a few neck rolls here. First, let your
chin drop toward your chest. Then roll your chin over to the left shoulder, circle the head back,
then bring the chin to the left shoulder. Continue circling slowly, moving through any areas of
tightness, for about five rotations. Then do an equal number of rotations in the opposite direction.
If you have trouble with your neck, skip the part where you let the head drop back. Just move the
chin from ear to ear instead.
Instructions:
1.
Arrange padding under your sit bones so that your hips come above your knees.
2.
3.
Bring one heel in towards your groin. The other foot may rest on the floor in front of you
or you may bring it into your lap.
4.
Root your seat down as your spine grows long. Stack the shoulders over the hips and
slide the shoulder blades down your back. The crown of your head rises towards the
ceiling.
4. Eagle Arms
Instructions:
1.
2.
Bend the right leg, lifting the foot from the floor and cross your right thigh over your left.
3.
4.
5.
Cross the left arm over the right and bring the palms to touch.
6.
Lift the elbows while keeping the shoulders sliding down the back.
7.
8.
Beginners: If you have trouble with the balance, rest your backside on a wall. If you can't hook
the lifted foot around the calf, put a block under the foot instead.
Advanced: Start to come into a forward bend, bringing the elbows in front of the knees. Bring
the thumbs to your third eye.
From Staff Pose - Dandasana, bend your left knee and bring the sole of your left foot to
the floor on the outside of the right thigh.
2.
Bend the right knee, and tuck the right foot in near the left buttock.
3.
Inhale and bring the right arm up near your right ear.
4.
Exhale and twist the to the left, bringing the right elbow to the outside the of left knee
and the left palm to the floor, just behind your sit bones.
5.
Look out over the left shoulder, but dont overturn the neck -- the twist originates in the
belly, not the neck.
6.
On each inhale, draw the spine long, and on each exhale, twist a little deeper.
7.
Be sure to keep the sole of your left foot flat on the floor.
8.
When you release the pose, take a slight counter twist to the opposite direction.
9.
Release the legs and switch their position as you prepare to twist to the other side.
Beginners: You may want to sit on some padding if you are uncomfortable. If you cannot bend it
into the ideal position, you may also keep the right leg extended.
Advanced: Come into a bind with the arms. Thread the right arm back underneath the left knee.
Reach the left arm behind your back, and clasp the left wrist with your right hand.
6. Cat-Cow Stretch
Also Know As: Chakravakasana
Benefits: Improves spinal flexibility and
abdominal strength.
The cat-cow stretch is a yoga classic, and with
If you still have some time, do a few rounds
of cat-cow stretches. These will further
loosen the spine. Since you are doing this on
your own, take care to synchronize your
body to your breath, letting the breath initiate
the movement. Begin each motion in your
tailbone, letting it ripple up the spine until
your head is the last thing to move.
Instructions:
1.
Start on all fours, bringing the wrists underneath the shoulders and the knees
underneath the hips.
2.
Think of the spine as a straight line connecting the shoulders to the hips. Try visualizing
the line extending forward through the crown of the head and backwards through the tail
bone. This is the position of a neutral spine.
3.
On an inhale:
1.
2.
1.
2.
spine.
3.
3.
4.
4.
Instructions:
1.
Come to your hands and knees with the wrists underneath the shoulders and the knees
underneath the hips.
2.
Curl the toes under and push back raising the hips and straightening the legs.
3.
Spread the fingers and ground down from the forearms into the fingertips.
4.
5.
Let the head hang, move the shoulder blades away from the ears towards the hips.
6.
Engage the quadriceps strongly to take the weight off the arms, making this a resting
pose.
7.
Rotate the thighs inward, keep the tail high and sink your heels towards the floor.
8.
Check that the distance between your hands and feet is correct by coming forward to
a plank position. The distance between the hands and feet should be the same in these
two poses. Do not step the feet toward the hands in Down Dog in order the get the heels
to the floor. This will happen eventually as the muscles lengthen.
Beginners: Try bending your knees, coming up onto the balls of your feet, bringing the belly to
rest on the thighs and the sit bones up high.
Then sink your heels, straightening the legs keeping the high upward rotation of the sit bones.
Also try bending the arms slightly out to the side, drawing the chest towards the thighs. Then
restraighten the arms.
Advanced: If you are very flexible, try not to let the rib cage sink towards the floor creating a
sinking spine. Draw the ribs in to maintain a flat back. Try holding the pose for five minutes,
placing a block under your head for support.
Child's pose is always a a good addition to a warmup routine. Though often thought of as a resting
pose, child's pose also offers a nice stretch for the
hips and thighs and gives you a chance to turn
your attention inward in preparation for your
upcoming class.
Instructions:
1.
2.
Spread the knees as wide as the mat, keeping the big toes touching.
3.
Bring the belly to rest between the thighs and the forehead to the floor.
4.
Beginners: Rest in Childs Pose at any time if you get tired or out of breath. Rejoin the class
when you are ready
2.
3.
many
people
would
skip
the
10 Poses
Yoga poses don't have to look like a crazy, twisted pretzel in order to be effective.
The ten poses in this series are likely positions that are familiar to you. Do them regularly
and you will definitely feel a difference in your body.
.
Just because these poses are simple
Benefits: Improves
posture, strengthens
back pain
2.
Lift up all your toes and let them fan out, then drop them down creating a wide solid
base. You can separate your heels slightly if your ankles are knocking together
uncomfortably.
3.
Let the feet and the calves root down into the floor.
4.
Engage the quadriceps and draw them upward, causing your knee caps to rise.
5.
6.
7.
8.
Widen the collar bones and make sure the shoulders are parallel to the pelvis.
9.
The neck is long, the crown of the head rises toward the ceiling, and the shoulder
blades slide down the back. It may seem like you are just standing there, but bringing
the body into alignment is hard work. The alignment for Tadasana carries in to many of
the standing and inverted poses.
Beginners: Take a block between the thighs. Squeeze the block and roll it slightly backward to
feel the engagement and rotation of the thighs.
Inhale and bring your arms up and over your head. This is your
basic morning stretch, but you are focusing on keeping the good
alignment you established in mountain pose, particularly staying
grounded in the heels and keeping your shoulders moving away
from your ears at the same time that you reach up through your
fingertips. Your gaze can come up to the hands, which can be
shoulder's width apart or palms touching.
Instructions:
1.
From Tadasana, bring your arms out to the side and up.
2.
Press the palms together, keep the arms straight and take the gaze up toward your
thumbs.
3.
4.
Beginners: Practice the pose with your back to the wall so you can feel the alignment.
Place a block between the thighs, squeeze it and roll it slightly backward to feel the engagement
and rotation of the thighs.
Instructions:
1.
the hamstrings
2.
3.
4.
5.
6.
better.
Move your feet out to the edges of your mat and bend your
knees, coming into a squat. The toes may turn out if
necessary. If your heels do not reach the floor, take a rolled
up blanket under them. This is a position that is quite natural
for children but we lose the knack for it as adults. It's great for
the hips and to counteract the effects of too much sitting in
chairs and riding in cars. It's also a very useful pose.
Instructions:
1.
2.
3.
4.
Take the upper arms inside your knees and bend the elbows. Bring the palms together
into anjali mudra (prayer position).
5.
Try to bring the hands to your heart center with the forearms parallel to the floor to open
the knees slightly.
6.
7.
Stay here for five breaths, then straighten the legs to come out.
Beginners: Bring a folded blanket under your heels for support if your heels come up when you
squat. This is better than trying to balance on the balls of your feet.
Advanced: If your feet are parallel, work on bringing them closer together.
5. Lunge Pose
Type of Pose: Standing
your mat and bending your right knee for a deep lunge.
Try to bring your bent knee directly over your ankle so
your right thigh is parallel to the floor. Keep the left leg
straight and strong with your heel reaching back. If this
is too intense, you can drop your left knee to the mat
instead. Stay five breaths before returning the left foot
Instructions:
1.
From downward facing dog, step the right foot up inside your right hand on an inhalation.
If the foot doesn't make it all the way up, move it into position with the right hand.
2.
Bend the right knee so that it is directly over the right ankle with the right thigh parallel to
the floor. Take particular care that your knee does not get ahead of your ankle, since this
places the knee in a vulnerable position.
3.
4.
Come onto the fingertips to avoid placing too much weight in your hands.
5.
Roll your shoulder blades down your back, lengthen your spine, and bring your gaze to
the horizon line.
6.
7.
8.
6. Plank Pose
Type of pose: Arm Balance
Benefits: Strengthens the arms and spine.
Preparation for more challenging arm
balances.
tend
to
hyperextend,microbend them.
Instructions:
1.
From downward facing dog, bring your hips forward until your shoulders are over your
wrists and your whole body is in one straight line from the crown of your head to you
heels. This is very similar to the position you would take if you were about to do a pushup.
2.
Spread your fingers and press the firmly down into your palms.
3.
4.
5.
6.
Keep the neck in line with the spine and look at the floor.
Beginners: Move back and forth between down dog and plank without moving your hands or
feet. The distance between your hands and feet should be the same in both poses.
Pay close attention to the position of your hips. Do not stick your butt in the air or let it sag
towards the floor.
Advanced: Hold the pose for five breaths. For an extra challenge, try lifting one foot off the floor
at a time.
7. Staff Pose
Type of pose: Seated
Benefits: Strengthens legs; improves alignment
Dandasana is the basic seated pose from which all
the others originate. Think of it as a seated version
ofMountain Pose - Tadasana.
Instructions:
1.
2.
3.
4.
bones, if necessary.
seems very simple but has a lot going on. The legs
break a sweat.
Instructions:
can reach.
Beginners:
Put
padding
under
the
bones
if
Instructions:
1.
right thigh.
2.
3.
4.
5.
6.
7.
Lie down on your back and hug your knees into your
chest. Then separate your knees and bring each ankle
directly
over
its
knee
so
that
the
shins
are
Instructions:
1.
2.
3.
4.
5.
6.
10 Poses
This is my go-to sequence for a short practice you can do every day. It's also a good
place to start a longer practice. On the days when you have more time, add on one or
more of the sequences below.