your knees and hips forming 90-degree angles. Inhale for 5 seconds: Reach your arms straight up to the sky. Palms toward knees. Exhale for 5 seconds: Reach your arms back down to the floor, lift your head and roll up with your shoulder blades just off the mat. Too Easy?? Use PNF and contract your abs Too Hard?? Do the exercise for 3 seconds each and restart.
Exercise Complete: _______
Rolling Back
Start sitting up in the same position as Balance
Point. Inhale: Roll back onto your upper back and do a Hip-Up, using your lower Abdominal Scoop to lift the hips. Exhale: Returning to your Balance Point, using your Abdominal Scoop as the brake to the rolling. Too Easy??? Use PNF and contract your abs Too Hard??? Only go as far as you can and hold as long as you can
Exercise Complete: _______
Bicycle
Lie on your back with your arms by your side. Bend
knees in air at a 90-degree angel with your hips. Lift your shoulders off the ground, balancing on your forearms. With your legs in the air do a bicycle motion, kicking out one leg at a time. Too Easy?? Use PNF and contract your abs. Put your hands behind your head. Too Hard?? Do exercise for 5 seconds, 2 second rest, restart.
Exercise Complete: _______
Sidekick
Lie on your side with your legs slightly in front
of your body Flex your foot as you kick your top leg straight out in front of you. Kick your leg behind you, pointing the foot, and keeping it the same height as your hip. Too Easy?? Use PNF and contract your quads. Too Hard?? Bring your leg a third of the way up.
Exercise Complete: _______
Rocker w/ Open Legs
While sitting, bend knees to chest, hold lower legs
with hands. Straighten legs and open them hip width while balancing. Inhale roll back lifting butt into air, exhale to roll back up to balance. Keep chest lifted and legs straight while rocking back and forth.
Do NOT roll onto neck!!!!!
Too Easy?? Use PNF and contract abs
Too Hard?? Only hold legs as long as you can and restart
Exercise Complete: _______
Cork Screw
Lie on your back, extend legs 90-degrees at your
hips Lift your hips Move legs side to side (do twice), bring down, repeat Too Easy??? Use PNF and contract your abs Too Hard??? Go side to side once, or one side rest, and the do the other
Exercise Complete: _______
Saw
Sitting legs straight, slightly wider than hips, feet
flexed toes up. Arms lifted to sides slightly in front of shoulders. Turn chest to left, right hand reaches to touch left foots little toe. Left arm reaches behind body. Do the same steps for both sides. Too Easy??? Hold for 10 seconds Too Hard??? Only reach as far as you can
Exercise Complete: _______
Single Leg Kick
Lie face down on the ground, arms positioned in
front Bring heel towards buttocks, while keeping the other leg flat Lift the kicking leg slightly off the ground Too Easy?? Like the first picture, lift chest up and drive back shoulders. Too Hard?? Keep your kick thigh on the ground.
Exercise Complete: _______
Swan
Lying face-down on your mat with your legs
extended behind you Inhale: begin to peel your body off the mat. Lift your head, chest and your abdomen. Exhale: gently release your torso back to the floor in the reverse sequence. Too Easy??? Use PNF and contract your abs. Too Hard??? Hold for 3 breaths, release and repeat.
Exercise Complete: _______
Swimming
Lie flat on your belly with your arms stretched out
in front of you and legs outstretched behind you. Pull your navel up off the mat and raise your upper back and head off the mat slightly as you simultaneously lift your right arm and your left leg off the mat. Switch arms and legs and begin an even rhythm of swimming, alternating arms and legs. Finish by pressing back to the rest position, sitting on your heels to release your back. Too Easy??? Hold for 6 breaths Too hard??? Hold for 3 breaths
Exercise Complete: _______
Double Leg Kick
Lie face down on the ground, arms positioned in
front Bring both heels towards buttocks, while keeping the thigh flat on the ground Repeat Too Easy??? Lift your thigh off the ground Too Hard??? Take a break between each kick
Exercise Complete: _______
Scissors
Begin lying on back with one leg extended by the
floor and the other extended toward the ceiling and held by your hands. Exhale: draw the belly into your spine and pull the leg twice into the body quickly. Inhale: to switch legs and repeat. Too Easy??? hold it for a couple of seconds Too Hard??? Only bring up as high as you can
Exercise Complete: _______
Spine Twist
Sit up right with your arms up parallel to ground.
Begin to twist in a direction, exhale to twist half way, and the exhale again to turn as far as you can Inhale and return to center and repeat to other side. Too Easy??? Hold pose for 5 seconds Too Hard??? Take a break in between each twist
Exercise Complete: _______
Jack Knife
Lie down on your back
Keeping your arms right beside your body with your palms facing down, raise your legs up to a 90degree angle without bending them. Exhale as you lift your hips off of the mat and curl your abs in. Exhale and slowly lower your body back to the mat Too Easy??? Hold with your towards ceiling for 5 sec. Too Hard???? Go as far as you can and come down.
Exercise Complete: _______
Seal
Sit down on the mat, grab ankles with heels
touching Round your back Inhale and roll backwards onto your upper back, but keep your head and neck off of the mat. Exhale while pushing your feet together until they touch as you hold onto your ankles with your hands. Inhale and roll back upwards Too Easy??? Hold the pose for 5 seconds Too Hard??? Dont roll back too far, help bring yourself up.
Jones, Julia - Basic Yoga For Busy People - 3 Books in 1 - Illustrated Yoga Poses + Easy Yoga Classes To Reduce Body Fat and Eliminate Stress + Yoga Fitness Journal (2021)