AT HOME BEGINNER YOGA SEQUENCE

1. Easy Seated: Practice slow breathing with good posture, eyes closed

• Neck stretch – ear to shoulder   

• Side body stretch – single arm over head reach

• Open hearted backbend – hands behind you on back, stretch through collarbones

2. Table Top (Hands and Knees)

• Cat-cow

• Pointed Dog Pose (Extend one leg)  - can add arm for Spinal Balance

• Thread the Needle 

• Childs Pose

3. Mountain Pose – Standing

• Gentle standing backbend – hands on hips, gaze up

• Forward Fold

• Half-way lift to airplane – back parallel to floor, arms reach behind, slowly move side to side

• Gentle standing backbend – hands on hips, gaze up

• Chair Pose  - move from chair to gentle backbend a few times

4.Seated

• Straddle seated fold – legs wide, reach arms forward

• Head to knee – one leg bent in -  reach toward straight leg

• Butterfly – feet together, lean forward, keep good posture (don’t round back)

• Seated twist  - one leg straight, one knee bent, leverage elbow on knee

5. Prone (lying on back)

• Full body stretch – reach arms and legs long

• Reverse half pigeon – figure 4 stretch

• Single leg stretch – use a strap around foot, gently move leg across body

• Egg pose (hugs knees in)  - rotate ankles

• Bent knee twist  - shoulders on ground, knees to side

Savasana - quiet still, meditative breathing