F U L L B O DY ST R E TC H YO GA BA S I C S Hold each pose for 30 seconds for a quick stretch
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1
DOWNWARD FACING DOG
1. Begin on your hands and knees. Align your wrists directly under your shoulders and your knees directly under your hips. Point your middle fingers directly to the top edge of your mat. 2. Spread your fingers wide and press firmly through your palms, distributing your weight evenly across your hands. 3. Exhale as you tuck your toes and lift your knees off the floor. Reach your pelvis up toward the sky - draw your sit bones behind you. Gently straighten your legs, (do not lock your knees). Bring your body into the shape of an “A.” Imagine your hips and thighs being pulled backwards from the top of your thighs. 4. Draw your chest toward your thighs as you continue to press the mat away from you, lengthening and decompressing your spine. 5. Align your ears with your upper arms. Relax your head, but do not let it dangle. Gaze between your legs.
2
(Move through a plank)
UP DOG
1. With your hands on the floor alongside your body, next to your lower ribs, hug your elbows in close to your ribcage. 2. Inhale as you press your hands firmly into the floor and straighten your arms, lifting your torso and your legs a few inches off the floor (toes un-tucked). 3. Drop your shoulders away from your ears and lift your chest toward the sky. Draw your shoulders back and your heart forward, but do not crunch your neck. If your neck is flexible, tilt your head to gaze toward the sky. Otherwise, keep your head neutral.
3
(Step both feet to the front of your mat)
STANDING FORWARD BEND
1. Exhale and bend forward from the hip joints, not the waist. As you descend draw the front torso out of the groin. 2. If possible, with your knees straight, bring your palms or fingertips to the floor. If this isn’t possible, cross your forearms, hold your elbows and hang.
4
HALF STANDING FORWARD BEND
1. From the standing forward bend place your hands or fingertips on the floor or on your shins. 2. Inhale as you raise the front of your torso away from your thighs and straightening your elbows. 3. Lift your collarbones and sternum away from the floor. Reach the crown of your head forward and your tailbone behind you. You can bend your knees slightly to help straighten the torso and spine.
5
LOW RUNNERS LUNGE
1. Bend your knees, with an inhale; step one foot back toward the back edge of your mat - far enough so that your front knee can form a right angle. 2. Lay your torso on your front thigh and lengthen it forward. To soften your right groin, imagine that the thigh is sinking toward the floor under your torso’s weight. 3. Repeat the above instructions on the opposite side.
6
HIGH LUNGE
1. Keep your front knee bent to 90 degrees, aligning your knee directly over the heel of your front foot. Your feet should be hip-width apart. 2. Come on to the ball of your back foot, lifting your heel. Straighten your back leg completely, lifting your back leg strongly, drawing your knee and quadriceps up toward the sky. 3. Inhale as you raise your torso to an upright position. Sweep your arms overhead. Draw your tailbone toward the floor. Spin your pinky fingers toward each other, opening your arms so your palms face each other. 4. Repeat on opposite side.
7
WARRIOR II
1. Keep your front knee bent to 90 degrees, so your toes are pointing to the top of the mat and shin is perpendicular to the floor. Pivot your back foot slightly inwards. Your back toes should be at a 45-degree angle. 2. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Keep the sides of the torso equally long and the shoulders directly over the pelvis. Press the tailbone slightly toward the pubis. Turn the head to look out over the fingers front arm. 3.Hold. 4. Swap your feet/leg positions and look over the opposite hand to come into warrior II facing the back of your mat.
8
REVERSE WARRIOR
1. On your next exhalation, drop your left (back) hand to the back of your left thigh. On an inhalation, lift your right (front) arm straight up, reaching your fingertips toward the sky. Your right bicep should be next to your right ear. 2. Keep your front knee bent and your hips sinking low as you lengthen through the sides of your waist. Slide your back hand further down your leg and come into a slight backbend. 3. Tilt your head slightly and bring your gaze to your right hand’s fingertips. 4. Keep your shoulders relaxed, chest lifting, and the sides of your waist long.
9
SEATED MOUNTAIN
1. Bring yourself to a seated position. Sitting tall with your weight evenly across your sit bones. Tuck your tailbone slightly, but do not round your lower back. Draw your belly in. 2. If your hips are very tight, you can sit on a block or blanket. 3. Interlace your fingers and flip your palms to face the sky as you reach your arm above your head. 4. Relax your shoulder blades down your back, toward your waist. Draw your lower front ribs in — do not let them push forward. 5. Turn your head up to gaze between your hands.
10
11
SEATED SIDE BEND
1. Place one hand on the floor next to you. On an inhalation, sweep your other arms up overhead. Lengthening your side body. 2. Look up and under your armpit.
1. Check your seat.
SEATED SPINAL TWIST
2. Balance your weight evenly across your sit bones. Align your head, neck, and spine. Lengthen your spine, but soften your neck. Relax your feet and thighs. 3. Place your right hand on the ground behind you. Bring your left hand to the outside of your right knee, gently twisting to the right. Inhale to lengthen your spine, and exhale to twist deeper. Gaze over your right shoulder. 4. To release, come back to center. And do the opposite side.