GENERAL EXERCISES YOGA BMW MANUFACTURING CO. PZ-AM-G-US I July 2017
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1 GENERAL EXERCISES YOGA BMW MANUFACTURING CO. PZ-AM-G-US I July 2017
2 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to be interpreted as a recommendation for a specific treatment plan or course of action. We recommend consulting with your EIP Physical Therapist for specific information on how you should apply any of these movements.
3 YOGA EXERCISES Child s Pose Child s Pose - Lateral Crescent Moon Downward Facing Dog (Modified) Down Dog Split Upward Dog Lunge Pose (Hand Supported) Chair Yoga: Warrior 1 Chair Yoga: Warrior 2
4 Child s Pose Begin in a hands and knees position on a comfortable surface. Reach your hands out in front of you and gently lower your hips back toward your heels. Allow your spine to bend so that your shoulders sink toward the floor and a gentle stretch is felt throughout the spine. Hold for 3-5 breaths. Return to the original position and then repeat.
5 Child s Pose - Lateral Start from a child's pose position as shown. Walk your hands to one side and bend your spine sideways until a gentle stretch is felt in the spine on the opposite side. Hold for 3-5 breaths. Repeat on the opposite side Return to the original position and then repeat.
6 Crescent Moon Place your legs in a half-kneeling position. Shift your hips forward so that they are positioned in front of the knee that is on the floor. Widen your stance enough to maintain your balance. Place your hands behind your head and gently lean your head back and lift your chest. Hold for 3-5 breaths Return to original position and then repeat.
7 Downward Dog (Modified) Begin in a standing position. Squat down to the floor and place your hands on the ground 2-3 feet in front of your toes. Lift your hips into the air and point your shoulders toward the ground. You may keep your knees slightly bent and lift your heels off of the floor if needed. Hold for 3-5 breaths before returning to the original position and then repeat.
8 Down Dog Split Begin in a standing position. Squat down to the floor and place your hands on the ground 2-3 feet in front of your toes. Straighten your knees and elbows so that your hips are lifted high into the air as shown. Lift one leg toward the ceiling so that it is in line with your trunk and shoulders. Hold for 3-5 breaths, then switch sides. Return to the original position and then repeat.
9 Upward Dog Lie face down on the floor keeping the top of your feet in contact with the floor. Place your palms flat on the floor. Straighten your elbows as you lift your torso up. Allow your legs to rise a few inches off the floor. Look straight ahead or tip the head back slightly. Hold for 3-5 breaths before returning to the floor and then repeat.
10 Lunge Pose (Hand Supported) Begin in a standing position with one foot 2-3 feet in front of the opposite foot. You may place a hand support such as blocks or a railing near your front foot for balance. Bend your front knee and lean forward keeping your spine and back knee straight. Continue leaning forward until a gentle stretch is felt in the back hip and calf. Your spine should not arch backward, and your front knee should not pass your toes. Hold for 3-5 breaths before returning to the original position and then repeat.
11 Chair Yoga: Warrior 1 Begin in a standing position so that one foot is 2-3 feet in front of the other. You may sit halfway on a chair or hold a railing with one hand for support. Lunge forward keeping your back heel down. Your back knee should stay straight and your front knee should not travel past your toes. Keep your trunk upright and reach your arms toward the ceiling. Hold until a gentle stretch is felt in the trunk, back hip and calf for 3-5 breaths. Return to the original position and then repeat.
12 Chair Yoga: Warrior 2 Begin in a standing position so that one foot is 2-3 feet in front of the other. You may sit halfway on a chair or hold a railing with one hand for support. Rotate your back leg outward so that your hip is opened up about 75 degrees. Lunge forward keeping your back heel down. Your back knee should stay straight and your front knee should not travel past your toes. Reach one arm in front and one in back as shown. Keep your trunk upright. Hold until a gentle stretch is felt in the trunk, back hip and calf for 3-5 breaths. Return to the original position and then repeat.
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