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.
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.
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.
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.
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.
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.
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.
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.
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.
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