AT HOME BEGINNER YOGA SEQUENCE
1. Easy Seated: Practice slow breathing with good posture, eyes closed
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Neck stretch – ear to shoulder
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Side body stretch – single arm over head reach
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Open hearted backbend – hands behind you on back, stretch through collarbones
2. Table Top (Hands and Knees)
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Cat-cow
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Pointed Dog Pose (Extend one leg) - can add arm for Spinal Balance
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Thread the Needle
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Childs Pose
3. Mountain Pose – Standing
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Gentle standing backbend – hands on hips, gaze up
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Forward Fold
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Half-way lift to airplane – back parallel to floor, arms reach behind, slowly move side to side
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Gentle standing backbend – hands on hips, gaze up
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Chair Pose - move from chair to gentle backbend a few times
4.Seated
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Straddle seated fold – legs wide, reach arms forward
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Head to knee – one leg bent in - reach toward straight leg
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Butterfly – feet together, lean forward, keep good posture (don’t round back)
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Seated twist - one leg straight, one knee bent, leverage elbow on knee
5. Prone (lying on back)
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Full body stretch – reach arms and legs long
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Reverse half pigeon – figure 4 stretch
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Single leg stretch – use a strap around foot, gently move leg across body
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Egg pose (hugs knees in) - rotate ankles
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Bent knee twist - shoulders on ground, knees to side
Savasana - quiet still, meditative breathing