Yoga beginner practice

Size: px
Start display at page:

Download "Yoga beginner practice"

Transcription

1 Yoga beginner practice Disclaimer: LIABILITY WAIVER By observing this PDF and content on lorettairis.com you understand that any activities you undertake online though observing, replicating any of the poses or activity shown on lorettairis.com may be perceived as strenuous physical exertion that may result in injury. You are fully aware of the risks involved and understand it is your responsibility to consult with a physician prior to participation. By reading and applying the following suggestions in this PDF you hereby agree to assume full responsibility for any manner of loss, injury, claim or damage whatsoever, known or unknown, incurred as a result of same and you, your heirs, executors, administrators or assigns expressly release and forever discharge lorettairis.com and Loretta Iris; and waive any claim against them, their shareholders, officers, directors, successors, heirs or assigns for any loss, injury, claim or damage sustained as a result of your observation, attendance and/or participation. By observing this PDF and reading the above release and waiver of liability, you fully understand its contents and voluntarily agree to the terms and conditions stated herein in consideration for those services offered by lorettairis.com and Loretta Iris. 0. Sukhāsana (happy easy/crossed legged) palms rest on lap or on thighs, chin parallel to floor and eyes lowered or eyelids close, alternate crossed front leg on next visit to pose ~Opening Meditation: Find a comfortable seated position (such as Sukhāsana) to relax, turning focus inward by lowering your gaze or closing eyelids for 5 to 10 minutes (or more if you like) in preparation for your yoga practice. Bring your mind to follow your inhalation and exhalation throughout the meditation Optional Guided Meditation: At any time through the following meditation, if there is discomfort, disturbance or disagreement, know that you can release the guidance and sit in silence to enjoy your state of being at peace. Begin with an Inhalation. Invite your brain to inform your mind of the internal sensation of the inhalation. Take some time to follow the length of your inhalation. Begin slowing down thoughts distractions or lists the brain informs you of. Consider requesting the brain to set aside any mental busyness for the moment, with an intention to invite peace and stillness. Follow the breath again and notice if the breath is long, or short, labored or easy, disrupted-find a real depth in the sensation of your inhalation. Consider inviting the brain to inform the mind to hear silently the word, Inspire as you inhale. Consider (if you like) adopting the word, Inspire as a means of intending awakening to creation. Imagine or picture the intent for inspiration moving deep into all the cells of your body. Repeat the word Inspire for a few moments as you inhale each breath. Next, release the focus on inhalation and move your attention to the exhalation. Exhale and invite your breath to be observed through internal sensation. Continue slowing down any thoughts, distractions, questions and comments the brain informs you of. With a sense of compassion for the brain and the mental activity you may or may not have in this moment, renew a request for the brain to set aside any mental busyness at this time. Consider renewing your intention to invite peace and stillness. Follow the breath on the next few exhalations again and notice if the length of the breath, if the breath labored or easy, or somewhere in between. Find a real depth in the sensation of your exhalation. Consider inviting the brain to inform the mind to hear silently the word, Expire as you exhale. Consider (if you like) contemplating the word Expire as a means of intending completion, repair and release. Imagine or picture the intent for expiration as a completion of healing in all the cells of your body. Repeat the word Expire for a few cycles of breath as you exhale. Now, bring your focus to your body. Include and integrate the observations of both Inspired breath and Expired breaths. Imagine or picture the entire body involved with the subtle Inspired and Expired inhalation and exhalation. Consider repeating the words associated with the breath for three or four cycles of breathing. Now invite an ease in release with your focus on breath and meditation. Begin to draw your awareness to the gentle and natural rise and fall of your chest. Prepare for bringing yourself to your yoga practice by slowly becoming aware of sounds around you. Draw awareness to air movement on your skin. Bring your attention to the firmness of your mat, or the floor or ground beneath you. When you are ready, gently lift your eyelids and begin your yoga practice.

2 Yoga beginner practice 1. Vīrāsana and variations (hero) use stacked bricks under seat between ankles for support -optional place hands on heels with elbows drawn to ribcage or rest palms on lap 2. [Utthita] Balāsana ([extended] child pose) forward fold use stacked bricks under forehead for support, elbows can also drop as palms rest beside ankles 3. Baddha Koṇāsana (bound angle) lengthen arms to lift sternum, open feet to floor/use rolled towel/bricks to support bent knee 4. Daṇḍāsana (stick or staff) chin parallel to floor, lift sternum, lengthen spine, ear, shoulder, hip aligned, reduce hip flexion to modify 5. Tāḍāsana (mountain posture) feet together or hip width apart, lift and spread toes evenly to floor, keep abdominals tucked slightly, ear/shoulder/hip/ankle aligned vertically, chin parallel to floor

3 6. Preparation and Adho Mukha Śvānāsana (downward face dog) toes curl under, lift sacrum, inside of elbows move toward ears, long line in upper body, brick supports heels back foot turns in 15º-20º front foot at 90º 7. Utthita Trikoṇāsana (extended triangle) keep supportive hand lightly resting between knee/ankle joints or press on brick beside ankle if hips tight, rest upper arm on rib cage or hip if shoulders tight 8. Pārśvottānāsana (sideways extended or Namasté to the past/west) clasp hands or forearms, or bring palms together behind back, step wide leg length feet apart, rotate from base of spine and fold forward at hip hinge maintaining lift in chest and abdominals slightly tucked 9. Pārśvakoṇāsana (sideways angle) bent wide leg length feet apart, turn one foot forward, back foot cuts in, drop pelvis to knee aligned over ankle, use brick under supporting palm beside ankle, lift or rest top palm

4 10. Prasārita Pādottānāsana 1 (spread out, foot leg, extended stretch) keep neck neutral, lengthen spine, fold at hip hinge, hips in vertical alignment with knees and ankles, use brick under palms 11. Utkaṭāsana (powerful, mighty) keep knees behind vertical line above toes, release arms and flexion in knees if shoulders tight 12. Paścimottānāsana (back extension) draw toes to shins lead with chest when folding forward, use block/towel to support forward fold, use belt to assist drawing chest toward thighs 13. Jānu Śīrṣāsana (knee head) cross arm over opposite thigh and lift chest to square shoulders to the plane of the extended foot before folding forward-use belt around foot to support arm extension

5 14. Śavāsana (a corpse) head supported, heart center naturally rises, very slight chin tuck to lengthen spine, feet slightly wider than hips, palms turned up with fingers curled naturally back to palm ~Closing meditation: Come to rest comfortably in Śavāsana to relax, turn focus inward by lowering your gaze or closing eyelids for 10 to 15 minutes (or more if you like). Bring your mind to follow your inhalation and exhalation throughout the meditation and complete your yoga practice. Optional Guided Closing Meditation: At any time through the following meditation, if there is discomfort, disturbance or disagreement, know that you can release the guidance and meditate in silence to enjoy your state of being at peace. Picture if you like, that you are lying on a warm bed of earth, plot of grass or sand that supports every curve of your back body. Begin with three conscious inhalations and exhalations, enjoying the picture or feeling of a safe and secure earth, grass or sand environment you create. If something other than safety or security arises, set that thought aside and choose something that reminds you of a safe and secure environment to relax into. Invite your brain to inform your mind to hold a sense of compassion for the mind and body, whatever state you find yourself in. Take some time to follow your inhalations and exhalations. Consider inviting your mind to slow down thoughts, distractions or anticipations of future events. Request the brain to set aside any leftover stresses from your day or week for the moment, with an intention to invite peace and stillness. Follow your breath again and notice if your breath is warm, or cool, fast or slow, or somewhere in between. Note that there is no need to alter or change your breath here. Simply practice observing your breath. Now focus on your inhalation. Consider (if you like) the basic human needs for clarity and connection. Allow the next inhalation to center on bringing clarity to your mind. Consider inviting the brain to inform your mind to hear silently the words, Inhaling, my mind enjoys clarity. as you inhale. Imagine or picture a time of clarity you have enjoyed and the satisfaction of clear and present intention for well-being. Repeat silently, Inhaling, my mind enjoys clarity. for a few moments as you inhale each breath. Next, release the focus on inhalation and move your attention to the exhalation. Hold a sense of care and empathy for the brain and the mental activity you may or may not have in this moment. Consider renewing your intention to invite peace and stillness. Follow your exhalation. Allow the next exhalation to center on bringing connection to your body. Find a real depth in the sensation of your exhalation. Contemplate, (if you like) that connection can be with, what we call self, as in, alignment with life giving energy. Connection can be with others, as in, alignment with a mutual contentment or joy between yourself and others. If any judgments or discomforts arise imagining any one or group of people, hold compassion for your mind here, and choose an image of connection you enjoy or simply follow your breath. Consider inviting your brain to inform the mind to hear silently the words, Exhaling, I enjoy connection. as you exhale. Imagine or picture a time of connection you have enjoyed and the satisfaction of well-being through presence. Repeat silently, Exhaling, I enjoy connection. for a few moments as you exhale each breath. Now, bring your focus to your body. Integrate the clarity and connection intentions to encompass your whole body. Imagine or picture your entire body enjoying the sense of clarity and connection it needs through inhalation and exhalation. Consider repeating the words clarity and connection associated with your breath for three or four cycles of breathing. Now invite an ease in release with your focus on breath and meditation. Recall that warm bed of earth, plot of grass or sand that prepared your meditation with safety and security. Know that anytime you would like to rejuvenate, you can return to this meditation in the future. Release the image of the warm bed of earth, plot of grass or sand. Take a moment for gratitude, for the practice of your intent for well-being that not only nurtures your life, but by extension, nurtures those you come in contact with throughout your day. {*meditation continues onto next page}

6 Begin to draw your awareness to the gentle and natural rise and fall of your chest. Prepare for bringing yourself to the rest of your day by slowly becoming aware of sounds around you. Draw awareness to air movement on your skin. Bring your attention to the firmness of your mat, or the floor or ground beneath you. Gently move your fingers and toes to bring life into your limbs. Gently draw your chin from one shoulder to the other to reawaken energy in the spine. When you are ready, gently lift your right arm above your head to the mat, or the floor or ground. Bend your knees to bring your feet to the floor, and gently roll to the right side into fetal position, cradling your head in the crook of your arm. When you are ready, press your top palm into the floor in front of your right shoulder to help yourself to seated pose. When you are ready, lift your eyelids to bring yourself to the rest of your day. Bring palms to heart center in prayer position to close and acknowledge the divine light within all. Namasté, Metta, Loretta Iris

Yoga to Aid Sound Sleep.

Yoga to Aid Sound Sleep. Yoga to Aid Sound Sleep. Relaxation in itself is not enough to counteract the effects of the stress and tension, which can lead to disturbed sleep. In order to sleep well, we need to eliminate stress and

More information

Strong, Healthy Camino Feet

Strong, Healthy Camino Feet Strong, Healthy Camino Feet by medoyley Print Created: Mar 16, 2014 Classplan Created: Mar 11, 2014 Difficulty Level: Beginner Classplan Description: Yoga poses for Stretching and Strengthening your feet.

More information

Yoga Posture. Sit/Easy Position - Sukhasana. Dog and Cat

Yoga Posture. Sit/Easy Position - Sukhasana. Dog and Cat PDF D(7-9)6 page 1 Sit/Easy Position - Sukhasana This is a starting position that helps you to focus on awareness of breathing and on relaxation of the body and mind. This position also strengthens the

More information

The In Bed Workout or the Getting Up Routine

The In Bed Workout or the Getting Up Routine The In Bed Workout or the Getting Up Routine This is a great way to wake up and make good use of time. Just think, instead of lying there wasting 10 minutes thinking about getting up, you can complete

More information

Mindful Yoga Foot Foundation

Mindful Yoga Foot Foundation Mindful Yoga Foot Foundation Did you know that with 26 bones, 33 muscles, 31 joints and over 100 ligaments per foot, our feet contain a quarter of all the bones of your body? With 250,000 sweat glands

More information

Yoga for your Neck and Shoulders

Yoga for your Neck and Shoulders Yoga for your Neck and Shoulders Refrain from judging or placing high expectations on yourself as you learn these exercises. When you feel discomfort or pain, simply stop. If you feel dizzy or nauseous

More information

Mindful yoga for stress movement practice

Mindful yoga for stress movement practice Mindful yoga for stress movement practice The following sequence is more or less what we practised in the workshop. You can do it all if you have time, or if you just have a few minutes do one or two poses

More information

7 Morning Stretches to Start Your Day

7 Morning Stretches to Start Your Day 7 Morning Stretches to Start Your Day Including some stretching in your daily morning routine can help energize you for the day. That could mean you can skip that coffee until midmorning, when you might

More information

10 Minute Yoga Sequence for Runners and Energy Balance (photos compliments of YogaJournal.com)

10 Minute Yoga Sequence for Runners and Energy Balance (photos compliments of YogaJournal.com) Anjali Mudra Salutation Seal 1 Minute: Begin by sitting in easy pose on your mat, bringing your palms together at your heart center. Draw in your belly and sit up nice and tall, creating length and space

More information

YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY

YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY By: helpwithsciatica HTTPS://HELPWITHSCIATICA.COM Table of contents 1 Introduction 2 Exercise: Extensions 3 Exercise: Curl-Ups 4

More information

Yoga Teacher Training. Partner Yoga for Prenatal Students

Yoga Teacher Training. Partner Yoga for Prenatal Students Yoga Teacher Training Partner Yoga for Prenatal Students By: Nancy Wile Yoga Education Institute Yoga Education Institute, 2016 All rights reserved. Any unauthorized use, sharing, reproduction, or distribution

More information

Prenatal Yoga Teacher Training. Warm Ups

Prenatal Yoga Teacher Training. Warm Ups Prenatal Yoga Teacher Training Warm Ups By: Nancy Wile Yoga Education Institute Yoga Education Institute, 2012 All rights reserved. Any unauthorized use, sharing, reproduction, or distribution of these

More information

Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement

Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement Tel: (905) 886-1212 Email: info@drwilderman.com Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement Aerobic Exercise Recommendations With a disc injury,

More information

Home Power Workout #6

Home Power Workout #6 Home Power Workout #6 This home Pilates mat workout is designed for you to use as a supplement to your Studio Pilates International classes or DVDs. Pilates is always best done under the guidance of a

More information

ADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS:

ADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS: DAY 1 WARM UP Elliptical Duration: 10-15 minutes WALKING LUNGES WITH KICKBACK (BARBELL) REPS: 12 10 10 8 (EACH SIDE) 1 Lunge forwards on one leg, ensuring the barbell and your hips stay level 2 At the

More information

All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy

All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Health Management By: James J. Messina, Ph.D. Benefits of regular

More information

Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics

Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics Standing Shoulder Row with Anchored Resistance Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your

More information

Total Transformation of You Yoga & Digestion Guide GIRLY DETOX

Total Transformation of You Yoga & Digestion Guide GIRLY DETOX Total Transformation of You Yoga & Digestion Guide GIRLY DETOX 2014 www.girlydetox.com Page 1 YOGA AND DIGESTION As you may know, your body has its own natural detoxification mechanisms for eliminating

More information

ACE FIT LIFE. Yoga for Neck and Back Relief. September 25, Fit Life / Yoga for Neck and Back Relief

ACE FIT LIFE. Yoga for Neck and Back Relief. September 25, Fit Life / Yoga for Neck and Back Relief ACE FIT LIFE Fit Life / Yoga for Neck and Back Relief Yoga for Neck and Back Relief September 25, 2014 An astonishing 80 percent of Americans men and women of all ages suffer from back pain. There are

More information

Yoga Teacher Training. Teaching and Practicing Standing and Balancing Postures

Yoga Teacher Training. Teaching and Practicing Standing and Balancing Postures Yoga Teacher Training Teaching and Practicing Standing and Balancing Postures By Nancy Wile Yoga Education Institute Yoga Education Institute, 2014 All rights reserved. Any unauthorized use, sharing, reproduction,

More information

Home Power Workout #5

Home Power Workout #5 Home Power Workout #5 This home Pilates mat workout is designed for you to use as a supplement to your Studio Pilates International classes or DVDs. Pilates is always best done under the guidance of a

More information

Static Flexibility/Stretching

Static Flexibility/Stretching Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior

More information

EXERCISE THERAPY GUIDE POSTURE LEVEL 1

EXERCISE THERAPY GUIDE POSTURE LEVEL 1 EXERCISE THERAPY GUIDE POSTURE LEVEL 1 IMPORTANT BEFORE YOU BEGIN Please complete the Physical Activity Readiness Questionnaire (Par-Q) before starting this or any other exercise program. If you answer

More information

The Police Treatment Centres

The Police Treatment Centres The exercises provided here are for general information only and should not be treated as a substitute for professional supervision or advice. By following these exercises you agree to do at your own risk.

More information

QUAD NECK PUSH-UPS STRETCH STRETCH ROLLS HAMSTRING

QUAD NECK PUSH-UPS STRETCH STRETCH ROLLS HAMSTRING QUAD NECK STRETCH Start in a normal standing position. Bend one knee and raise the foot towards the buttock. Slightly flex the standing leg so the knees are together (but not touching). Hold the front

More information

WEEK 1 INTERMEDIATE BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM

WEEK 1 INTERMEDIATE BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES

More information

Osteoporosis Exercise:

Osteoporosis Exercise: Osteoporosis Exercise: Balance, Posture and Functional Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction You can help improve and maintain your balance, posture

More information

Low Back Pain Home Exercises

Low Back Pain Home Exercises Low Back Pain Home Exercises General Instructions The low back exercise program is a series of stretching exercises and strengthening exercises prescribed by your physician for your medical condition.

More information

The Police Treatment Centres

The Police Treatment Centres Ball Class Exercises The exercises provided here are for general information only and should not be treated as a substitute for professional supervision or advice. By following these exercises you agree

More information

Low Back Program Exercises

Low Back Program Exercises Low Back Program Exercises Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite

More information

ESI Wellness Program The BioSynchronistics Design. Industrial Stretching Guide

ESI Wellness Program The BioSynchronistics Design. Industrial Stretching Guide ESI Wellness Program The BioSynchronistics Design Industrial Stretching Guide ESI Wellness The BioSynchronistics Design Industrial Stretching Basics Stretch 2-4 times/day Hold each Stretch for 5 seconds

More information

GOTIMETRAINING. P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT T R A N S F O R M Y O U R L I F E 0-3 WEEKS POST NATAL

GOTIMETRAINING.   P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT T R A N S F O R M Y O U R L I F E 0-3 WEEKS POST NATAL P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT VOLUME I JULY 2016 SAFE EXERCIES FOR: 0-3 WEEKS POST NATAL 3-8 WEEKS POST NATAL 8-12 WEEK POST NATAL 12-16 WEEKS POST NATAL ES 5.50 IT 5.00 FR 8.00 GB 5.00

More information

10 Best Yoga Poses For Diabetics

10 Best Yoga Poses For Diabetics 10 Best Yoga Poses For Diabetics Along with well balanced diet and nature cure treatment, Yoga should be done for good control of blood sugar level. Asana, specifically useful to improve functions of the

More information

Tuning in Before beginning Kundalini Yoga practice, always "tune in" by chanting the ADI MANTRA. Click here for full details

Tuning in Before beginning Kundalini Yoga practice, always tune in by chanting the ADI MANTRA. Click here for full details KUNDALINI YOGA SPINAL KRIYA To Begin Sit quietly and be with your breath. Consciously slow down the breath and breathe from the belly. Be with the sensations in your body. Tune into your own rhythm. Allow

More information

Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position

Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform

More information

Warm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds.

Warm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds. Use this tool to record your results for each test, which you take three times throughout the challenge. At the end of the challenge you can see how you have improved. Fitness Test Push Ups in 60 seconds

More information

Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises

Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have

More information

WALL PUSH UPS TABLE PUSH UPS

WALL PUSH UPS TABLE PUSH UPS WALL PUSH UPS Standing at a wall; place your arms out in front of you with your elbows straight so that your hands just reach the wall. Next, bend your elbows slowly to bring your chest closer to the wall.

More information

Snow Angels on Foam Roll

Snow Angels on Foam Roll Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat

More information

Body Bar FLEX. Exercises for the Core and Abdominals. by Gordon L. Brown, Jr. for Body Bar, Inc.

Body Bar FLEX. Exercises for the Core and Abdominals. by Gordon L. Brown, Jr. for Body Bar, Inc. Body Bar FLEX Exercises for the Core and Abdominals by Gordon L. Brown, Jr. for Body Bar, Inc. 1 Exercises for the Core and Abdominals This presentation features stretching and strengthening exercises

More information

Contact to the ground

Contact to the ground Contact to the ground Lie down on the floor, as flat as possible. Let your arms and legs rest on the ground. Close your eyes if it feels comfortable. Focus on how your body takes contact to the ground.

More information

34 Pictures That Show You Exactly What Muscles You re Stretching

34 Pictures That Show You Exactly What Muscles You re Stretching By DailyHealthPostJanuary 27, 2016 34 Pictures That Show You Exactly What Muscles You re Stretching Stretching before and after a workout is a great way to promote blood flow to the muscles and increase

More information

Yoga for Stress Management and Relaxation Shawnee Thornton Hardy M.Ed., RYT - 500, Member of IAYT International Association of Yoga Therapists 2014

Yoga for Stress Management and Relaxation Shawnee Thornton Hardy M.Ed., RYT - 500, Member of IAYT International Association of Yoga Therapists 2014 Yoga for Stress Management and Relaxation Shawnee Thornton Hardy M.Ed., RYT - 500, Member of IAYT International Association of Yoga Therapists 2014 Yoga By Shawnee All Right Reserved S- T- R- E- S- S The

More information

14 Copyright 2013, Justine Shelton, Paula Montalvo& YogaVistaAcademy.com

14 Copyright 2013, Justine Shelton, Paula Montalvo& YogaVistaAcademy.com Yoga for Osteoporosis with Paula & Justine Another adaptation with a slightly wider stance. Turning the head up, like in this pose, is strong so be mindful of neck health. Looking forward or down is a

More information

Free your prana. deep abdominal breathing

Free your prana. deep abdominal breathing 1. deep abdominal breathing Constructive rest pose: on your back knees bent, feet hip-width apart, you can start by letting your knees rest against each other. This is a great start to rest your back and

More information

A simple sequence to support your immune system.

A simple sequence to support your immune system. A simple sequence to support your immune system. In the body, the main agent of our immune system is our blood, a clear fluid (plasma) containing red and white blood cells. It is the white blood cells

More information

Resistance Training Program

Resistance Training Program Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises

More information

Elder Chair Yoga. Opening Pose Benefits: Relaxes body and enhances awareness. Photo courtesy of Ryan McGraw. Key Actions

Elder Chair Yoga. Opening Pose Benefits: Relaxes body and enhances awareness. Photo courtesy of Ryan McGraw. Key Actions Elder Chair Yoga Opening Pose Benefits: Relaxes body and enhances awareness Key Actions Photo courtesy of Ryan McGraw Please make sure the wheelchair is locked Please use towels/blankets/pillows to support

More information

Lesson Sixteen Flexibility and Muscular Strength

Lesson Sixteen Flexibility and Muscular Strength Lesson Sixteen Flexibility and Muscular Strength Objectives After participating in this lesson students will: Be familiar with why we stretch. Develop a stretching routine to do as a pre-activity before

More information

Resistance Training Program

Resistance Training Program Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises

More information

General Principles of Stretching. To be effective, stretching must be done slowly, gently and frequently.

General Principles of Stretching. To be effective, stretching must be done slowly, gently and frequently. General Principles of Stretching To be effective, stretching must be done slowly, gently and frequently. Slowly means that while the exercise is being done the muscle being stretched must be moved slowly

More information

Stretching - At the Workstation Why is stretching important?

Stretching - At the Workstation Why is stretching important? Stretching - At the Workstation Why is stretching important? No matter how well a workstation is designed, problems may arise if attention is not paid to the way the work is done. Working at a computer

More information

Core and Flexibility Workout

Core and Flexibility Workout 43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353. Website: philip-bayliss.com Core and Flexibility Workout This workout focuses on strengthening the core with challenging exercises that

More information

INTERNATIONAL YOGA DAY 21 JUNE

INTERNATIONAL YOGA DAY 21 JUNE INTERNATIONAL YOGA DAY 21 JUNE Vibha Pranaam 181, Flat 4 Kings road, RG1 4EQ Reading England. Phone number: (+44) 07404472630 Email: vibhapranaam@gmail.com Website: www.vibhapranaamyoga.com www.girlinneighbour.com

More information

Exercises to Strengthen Your Back

Exercises to Strengthen Your Back Exercises to Strengthen Your Back Your 15 Minute Workout By doing your 15 minute workout 3-5 times per week, you can condition the muscles and joints that support your back and keep it in healthy balance

More information

Sun Salutations with Cobra Pose

Sun Salutations with Cobra Pose Sun Salutations with Cobra Pose Sun Salutations - Surya Namaskar Sun Salutations, or Surya Namaskar, can be a complete practice in and of itself. Often considered the core of hatha yoga practice, sun salutations

More information

Dr. Venus Workout Program

Dr. Venus Workout Program Disclaimer: Dr. Venus recommends that you consult with your own physician before beginning any new exercise program. Reading or using this program for yourself does not constitute a doctorpatient relationship

More information

Stretches & Poses After You Wake Up. Dynamic Stretching Before Workout / Activity. Post Workout Stretches

Stretches & Poses After You Wake Up. Dynamic Stretching Before Workout / Activity. Post Workout Stretches /? 2 K T Stretches & Poses After You Wake Up Performing these stretches and yoga poses as soon as you wake up is recommended if you want to relieve tension, aches, improve flexibility and mobility, avoid

More information

21-Day Belly Blast Challenge!

21-Day Belly Blast Challenge! 21-Day Belly Blast Challenge! "BONUS" Workouts! Copyright 2013 by LifeFuel Fitness and BrightLion Fitness LLC DISCLAIMER: This e-book is for information purposes only. The information presented is in no

More information

This guide book must only be used in conjunction with the accompanying audio class.

This guide book must only be used in conjunction with the accompanying audio class. This guide book must only be used in conjunction with the accompanying audio class. P.1 Medical Warning. Check with your doctor before starting this or any other exercise program in particular if you suffer

More information

Stretch Packet. Stretch Packet

Stretch Packet. Stretch Packet Stretch Packet Stretch Packet Stretching is a form of physical exercise in which a specific muscle or tendon is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve

More information

Kath s Summer Fitness Exercises

Kath s Summer Fitness Exercises Kath s Summer Fitness Exercises Enjoy your summer with a mixture of different exercises i.e. walking, swimming, cycling etc. The following session can last for 15 30 minutes or longer if you do more repetitions.

More information

Congratulations! Below is your Pilates Ab Blueprint

Congratulations! Below is your Pilates Ab Blueprint Congratulations! Below is your Pilates Ab Blueprint Hi I m Sylvia Favela, people call me Queen of Pilates, the Body Weight Pilates expert on core strength and functional training. For over a decade I ve

More information

5 Exercises You Can Do While Pregnant

5 Exercises You Can Do While Pregnant 5 Exercises You Can Do While Pregnant Dr Paul Staerker 1st Edition Introduction... 3 Warm-up with the Cat/Cow... 4 1. Quadruped Single-Leg Raise... 6 2. Plié Squats... 8 3. Outer Thigh and Hip Abductors...

More information

Physiotherapy. Hip Conditioning Program

Physiotherapy. Hip Conditioning Program Physiotherapy This is a general hip conditioning program designed to provide you with a wide variety of exercises and strategies to manage your symptoms. Improved hip strength, flexibility and stability

More information

Body Mind Yoga Information sheet. The Buttocks/Glutes

Body Mind Yoga Information sheet. The Buttocks/Glutes Body Mind Yoga Information sheet The Buttocks/Glutes The glutes are the muscles which make up the buttocks. They primarily consist of gluteus maximus, gluteus medius and gluteus minimus. Another important

More information

Do the same as above, but turn your head TOWARDS the side that you re holding on to the chair.

Do the same as above, but turn your head TOWARDS the side that you re holding on to the chair. Stretch 4-6 times per day and hold each stretch for a minimum of 30 seconds. Perform the stretch gently without bouncing. Discuss any problems with your Chiropractor. Sit upright with your head and shoulder

More information

Use of Props in Prenatal Yoga Practice

Use of Props in Prenatal Yoga Practice Use of Props in Prenatal Yoga Practice Yoga props (blocks, straps, blankets, bolsters, etc) can be very helpful in improving alignment and providing support in regular yoga practice, as well as prenatal

More information

Daily. Workout MOBILITY WARM UP Exercise Descriptions. (See Below)

Daily. Workout MOBILITY WARM UP Exercise Descriptions. (See Below) MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles

More information

Gentle Yoga for Persons with Low Bone Density or Osteoporosis

Gentle Yoga for Persons with Low Bone Density or Osteoporosis Gentle Yoga for Persons with Low Bone Density or Osteoporosis Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Osteoporosis is a bone disease that increases the risk

More information

HEALTH, WEALTH & HAPPINESS HOO HAPPINESS.COM 7 DAY BACK TO BASICS WELLNESS CHALLENGE. workouts & yoga. e-book

HEALTH, WEALTH & HAPPINESS HOO HAPPINESS.COM 7 DAY BACK TO BASICS WELLNESS CHALLENGE. workouts & yoga. e-book workouts & yoga e-book DISCLAIMER The content of this program and e-book are for informational purposes only. The content of this is not intended to be a substitute for professional medical advice, diagnosis,

More information

Short vinyasa sequence 2

Short vinyasa sequence 2 Short vinyasa sequence 2 clear: both Image Pose Description Modifications Precautions Namaste Feet hip width apart. Tuck chin in. Legs slightly bent. Shoulders back and down. Bring palms together over

More information

2017 COS ANNUAL MEETING AND EXHIBITION HOME EXERCISES

2017 COS ANNUAL MEETING AND EXHIBITION HOME EXERCISES UPPER BODY Push Up From a push up position. Lower whole body down to floor. Press up to return to start position. Maintain abdominal hollow and neutral spinal alignment throughout movement. Note: Perform

More information

PHYSICAL TRAINING INSTRUCTORS MANUAL TABLE OF CONTENT PART 5. Exercise No 31: Reverse Crunch 1. Exercise No 32: Single Hip Flexion 3

PHYSICAL TRAINING INSTRUCTORS MANUAL TABLE OF CONTENT PART 5. Exercise No 31: Reverse Crunch 1. Exercise No 32: Single Hip Flexion 3 TABLE OF CONTENT PART 5 Exercise No 31: Reverse Crunch 1 Exercise No 32: Single Hip Flexion 3 Exercise No 33: Bicycle Crunch 4 Exercise No 34: Straight Leg U Crunches 5 Exercise No 35: Bent Knee U Crunch

More information

9 PROGRESSED YOGA HIP

9 PROGRESSED YOGA HIP MY ACEACCOUNT ACE Professional ResourcesExpert Articles9 Progressed Yoga Hip Opener Postures 9 PROGRESSED YOGA HIP OPENER POSTURES /2/2015 Yoga is an ideal form of exercise to open tight and stiff hips.

More information

Fitball and Pilates Unite Filex 2017

Fitball and Pilates Unite Filex 2017 Fitball and Pilates Unite Filex 2017 Lisa Westlake www.physicalbest.com Pilates, fitball and physiotherapy blend perfectly to fine tune movement and postural awareness and provide a focus on technique,

More information

EXERCISE INSTRUCTIONS

EXERCISE INSTRUCTIONS EXERCISE INSTRUCTIONS A/ Strength A01 SQUAT Stand on the Power-Plate with feet shoulder width apart. Keeping the back straight and knees slightly bent, gently squeeze the leg muscles. You should feel tension

More information

Operation Overhaul: January Challenge

Operation Overhaul: January Challenge Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands

More information

History. Statue of Patnjali

History. Statue of Patnjali YOGA Yoga Practice Goals Goals for this class: Find enjoyment and success in physical activity Improve physical fitness and health Develop self-awareness, self-control, focus and concentration Develop

More information

Thai Table Massage. SoaringCraneMassage.com. Copyright 2018 Eric Spivack

Thai Table Massage. SoaringCraneMassage.com. Copyright 2018 Eric Spivack Thai Table Massage Reasons to practice on a table: Easy to adapt traditional mat poses to the table Approximately 80-85% of mat poses can be adapted to the table Thai Table poses are based on the same

More information

PILATES BASICS AND IMPROVER EXERCISES

PILATES BASICS AND IMPROVER EXERCISES PILATES BASICS AND IMPROVER EXERCISES Exercises included will provide you with a balanced workout, but do not feel as though you have to do all exercises in one session. Please work at a pace that feels

More information

Thoracic Home Exercise Program

Thoracic Home Exercise Program Home Exercise Program 1. Bridging Laying on your back, knees bent with feet flat on the floor, arms along side resting on the floor, tighten your abdominals to stabilize your low back. Raise your buttocks

More information

UPPER BODY STANDING 12. March in place (hand to opposite knee) For more intensity raise arms above head if your balance is GOOD. 13.

UPPER BODY STANDING 12. March in place (hand to opposite knee) For more intensity raise arms above head if your balance is GOOD. 13. LOW IMPACT EXERCISES SITTING 1. Breathe 2. Half circles with head 3. Neck movements (Chin to chest, ear to shoulder) 4. Neck Stretch Sitting in your chair, reach down and grab the side of the chair with

More information

Yoga plus Therapies. The 7 Key Stone

Yoga plus Therapies. The 7 Key Stone Yoga plus Therapies The 7 Key Stone Yoga Practices Chapter 1 Breathing Breathing is fundamental to a yoga practice and is the first keystone. If nothing else remember to breathe, and stay aware of your

More information

12-WEEK, MARATHON WALK (26.2 MILES) TRAINING SCHEDULE

12-WEEK, MARATHON WALK (26.2 MILES) TRAINING SCHEDULE ABOUT THE WALK 12-WEEK, MARATHON WALK (26.2 MILES) TRAINING SCHEDULE The Boston Marathon Jimmy Fund Walk presented by Hyundai raises the most money of any singleday walk in the nation and has raised more

More information

Basic Pilates Mat Routine

Basic Pilates Mat Routine PATIENT EDUCATION patienteducation.osumc.edu Chin Tuck Lying supine with legs bent feet flat on the floor arms by your side. Inhale, pull your chin back (as if you are trying to make a double chin) while

More information

WEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM

WEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES

More information

Scott s Killer Core Routine:

Scott s Killer Core Routine: Scott s Killer Core Routine: Strict Sit Ups: This version of the sit-up is meant to isolate the deep hip flexor muscles by eliminating flexion of the spine. Assume a normal sit up position: knees bent

More information

Yoga Teacher Training. Teaching and Practicing Warm-Ups and Sun Salutations

Yoga Teacher Training. Teaching and Practicing Warm-Ups and Sun Salutations Yoga Teacher Training Teaching and Practicing Warm-Ups and Sun Salutations Nancy Wile Ed.D., E-RYT500 Yoga Education Institute Yoga Education Institute, 2014 All rights reserved. Any unauthorized use,

More information

Classroom yoga (Elementary and Middle school)

Classroom yoga (Elementary and Middle school) Classroom yoga (Elementary and Middle school) Yoga helps children (and teachers!) focus, relax and be mentally alert. Take 5 or 10 minutes out of your day to share all or some of these easy exercises with

More information

WORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes

WORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP BW INTERMEDIATE CHAIR SQUAT This is a three-part stretch. Begin Perform sets of 8- of each exercise using No/Light weight. Focus on good form using

More information

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest 60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging

More information

Mobility sequencing!

Mobility sequencing! Mobility sequencing When practicing joint mobility drills we have the opportunity to improve our movement. The muscles associated with the joint being mobilised as well as the joint itself will improve

More information

Davis and Derosa. El Segundo, California

Davis and Derosa. El Segundo, California Notes: Stop any exercise if it increases your pain or symptom! 1- Stretching global flexion - / Get on your hands and knees (four point position) with your knees directly under your hips and your hands

More information

Pilates exercises for above-knee amputees

Pilates exercises for above-knee amputees Pilates exercises for above-knee amputees This booklet includes exercises adapted for people who have had above-knee amputations, and can be used for those who have had bilateral (both sides) amputations.

More information

Unit 1 Yoga Guide. Why Yoga?

Unit 1 Yoga Guide. Why Yoga? Why Yoga? The American Academy of Pediatrics (AAP) and The National Association of the Education for Young Children (NAEYC) recommend that children should participate in activities that support the development

More information

BOOK 5 DRU YOGA TEACHER TRAINING. Positive health Positive wellbeing Positively Dru BOOK 5 ASANAS

BOOK 5 DRU YOGA TEACHER TRAINING. Positive health Positive wellbeing Positively Dru BOOK 5 ASANAS Positive health Positive wellbeing Positively Dru BOOK 5 DRU YOGA TEACHER TRAINING BODY HEALTH PRODUCTS NOT FOR PROFIT & MIND & NUTRITION DRU PROJECTS YOGA A UTTHITA TRIKONASANA EXTENDED LATERAL TRIANGLE

More information

Fitness Friday 04/12/2019. Child's

Fitness Friday 04/12/2019. Child's Fitness Friday 04/12/2019 We are 12 days into our first 30-Day Core Fitness Challenge. Some of my co-workers are feeling muscles they've never felt and others have shared they are sore in places they haven't

More information

Alaska Public Broadcasting Health Trust. Activity Calendar. Designed to promote workforce movement, activity, and wellbeing.

Alaska Public Broadcasting Health Trust. Activity Calendar. Designed to promote workforce movement, activity, and wellbeing. Alaska Public Broadcasting Health Trust Calendar Designed to promote workforce movement, activity, and wellbeing. The Calendar is designed to encourage employees to improve their health, minds, and body

More information

FAB55 EXERCISES, 5 WEEKS, 5 MINUTES A DAY

FAB55 EXERCISES, 5 WEEKS, 5 MINUTES A DAY BANDED SIDE STEP Strengthening Hip Complex Starting Position: Start in a standing position with the strength mini-band placed around your ankles. Your knees, hips and toes should be in-line with each other.

More information