Morning & Evening Yoga
Standing Cat Stretch
Lower into a squat with the hands on the thighs, back arched. Pull the abs in and round the back up towards the ceiling. Lower and repeat 15 times.
Lower into a squat with the hands on the thighs, back arched. Pull the abs in and round the back up towards the ceiling. Lower and repeat 15 times.
Sun Salutation
Begin in a standing position and exhale as you sweep the arms up and overhead. Exhale and engage the abs as you tip from the hips and lower into a Forward Bend, with hands on the floor or feet--bend the knees if you need to. Inhale and come up until the back is flat and exhale into forward bend. Inhale and come back up, sweeping the arms overhead until palms touch. Repeat the series 4 to 8 times.
Begin in a standing position and exhale as you sweep the arms up and overhead. Exhale and engage the abs as you tip from the hips and lower into a Forward Bend, with hands on the floor or feet--bend the knees if you need to. Inhale and come up until the back is flat and exhale into forward bend. Inhale and come back up, sweeping the arms overhead until palms touch. Repeat the series 4 to 8 times.
Hanging Back Stretch
Sweep the arms up and overhead, then exhale and lower into a forward bend, bending the knees if you need to. Grab onto either elbow with both hands and gently hang, slowly allowing your back to release and stretch. Try and straighten the legs a bit if you can to stretch the hamstrings. Hold for 5-8 breaths.
Sweep the arms up and overhead, then exhale and lower into a forward bend, bending the knees if you need to. Grab onto either elbow with both hands and gently hang, slowly allowing your back to release and stretch. Try and straighten the legs a bit if you can to stretch the hamstrings. Hold for 5-8 breaths.
Warrior I
Step forward with the right foot into a lunge, keeping the back leg straight and the left toes pointed out at about 45-degrees, heel down on the floor. Keep the right knee directly above the ankle and the hips squared to the front. Sweep the arms up and overhead, palms together, and look up as you slide the shoulders down and away from the ears. Stretch and hold for 3-5 breaths.
Step forward with the right foot into a lunge, keeping the back leg straight and the left toes pointed out at about 45-degrees, heel down on the floor. Keep the right knee directly above the ankle and the hips squared to the front. Sweep the arms up and overhead, palms together, and look up as you slide the shoulders down and away from the ears. Stretch and hold for 3-5 breaths.
Warrior II
From Warrior I, turn the body to the left while bringing the arms down to the front and back and parallel to the floor. Gaze out over the right hand while keeping the front knee bent and the shoulders relaxed. Reach out through your fingertips and hold for 3-5 breaths.
From Warrior I, turn the body to the left while bringing the arms down to the front and back and parallel to the floor. Gaze out over the right hand while keeping the front knee bent and the shoulders relaxed. Reach out through your fingertips and hold for 3-5 breaths.
Modified Triangle
From Warrior II, take the right arm down and rest the forearm on the right thigh. Take the left hand straight up to the sky, fingers spread and the arm directly over the shoulder. Look up at the left hand and hold for 3-5 breaths.
From Warrior II, take the right arm down and rest the forearm on the right thigh. Take the left hand straight up to the sky, fingers spread and the arm directly over the shoulder. Look up at the left hand and hold for 3-5 breaths.
Repeat the Warrior I/Warrior II/Modified Triangle on the other side.
Spine Twist
While lying face up on the mat, bend the right leg and place the right foot on the left knee. Slowly twist to the left while taking the right hand straight out on the floor, the left hand gently pressing on the right knee. Relax into the stretch and feel it in your lower back and hips. Hold for 15-30 seconds and repeat on the other side.
While lying face up on the mat, bend the right leg and place the right foot on the left knee. Slowly twist to the left while taking the right hand straight out on the floor, the left hand gently pressing on the right knee. Relax into the stretch and feel it in your lower back and hips. Hold for 15-30 seconds and repeat on the other side.
Corpse Pose
Lie on your back with legs and arms out from the body. Let your feet flop out and relax your fingers. Close your eyes and relax the muscles round each eye as you breath deeply. Starting at your feet, consciously relax each part of your body, letting all your tension go as you breath. Stay here as long as you can.
Lie on your back with legs and arms out from the body. Let your feet flop out and relax your fingers. Close your eyes and relax the muscles round each eye as you breath deeply. Starting at your feet, consciously relax each part of your body, letting all your tension go as you breath. Stay here as long as you can.
The Workout
Do this workout anytime you like, but it's great after just waking up or before going to bed
Go through each of the exercises at least once, more if you have time.
Pointers:
Focus on your breath - breathe in and out through the nose, taking the air through the back of your throat
For more details on these poses, visit our Yoga Site.
Advertisement
Featured Video
Breast CancerScreening and treatments every woman - and man - should know.
