Beginning
Yoga Series
by Sherry Summers
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1.)
Sitting
Warm-ups: - arms stretched up
- fingers clasped behind back arms stretched
- side stretches -
spinal twists - bend
down, arms stretched fwd
- Deep Breaths
“HA”
breaths (3) Inhale through nose, exhale through mouth, “Yes” at the end of
each.
Ujayii
or “Ocean” breathing, cultivating a 1:1 ratio, inhale:exhale
Practice “Darth Vader” inhale
Practice
breathing into back chest by folding arms behind back
Internal
processes of:
acknowledging what you are carrying right now; mental, emotional, etc., drop it and
bring attention inward “Pratyahara”
Samkulpa: let intention arise ,
positive affirmation, “I am....” thoughts
“OMs”
(3)
2.)
Balasana “Child’s
Pose”
3.)
Puppydog
stretch <no pic> slide hands fwd, butt up in the air, shoulders
down
4.)
“Cat-Cow
Stretches
inhaling as you lift your head and let
your back sag, then exhale as you slowly put your head down and round your back,
stretching your spine up
5.)
“Tabletop
Extensions”
6.)
“Plank”
7.)
Cobra
Preps: “Hands Clasped”
& “Airplane” <no pic> Keep
the tops of your feet to the floor and stretch your legs.
Airplane is arms out to the side and angled down toward your hips like a
jet.
8.)
Shalabhasana
“Locust”
9.)
Dhanurasana
“Bow Pose”
10.)
“Thread-the-Needle”
<no pic>
11.)
Adho
Mukha Svanasana “Downward Dog”
12.)
Tadasana
“Mountain Pose”
Toes
in, heels out. Press the inner edge
of feet to the floor, lift shins and roll inner thighs back.
Pull navel back and up, dropping sacrum. Ribs lift and chest opens, face and shoulder relax.
13.)
Uttanasana
“Standing Forward Bend”
14.)
Utkatasana
“Chair Pose”
15.)
Trikonasana
“Triangle Pose”
& Virabhadrasana
II “Warrior 2” &
Parsvokonasana
“Side Angle”
16.)
Virabhadrasana
I “Warrior
1” &
Parsvottanasana
at the wall
17.)
Prasarita
Paddottanasana “Open-leg Fwd Bend”
18.)
Dandasana
“Staff”
& Paschimottanasana
“Seated Forward Bend”
& Janu Sirsasana
19.)
Ardha Matsyendrasana “Sitting
Spinal Twist” &
“Chair Twist”
& “Standing Twist”
20.)
Baddha
Konasana “Butterfly”
You may use your belt around your feet. Stretch your spine straight, pulling back your shoulders and open your chest. Pull the energy up from your Muladhara (first chakra, pelvic floor) with your breath. Concentrate on the upward movement of energy through your spine and relax your hips and legs completely. For “Diamond” Let go of strap and move feet about 2 feet away from groin and flop your body over your feet letting your back and hips stretch.
21.)
Supta Padangusthasana “Spider
Poses”
22.)
“Half-Bridge”
Keep heels close to your butt, heels out and toes in slightly, First, do Uddiyana & Mula bhandas on exhales. Then, on inhale raise hips, and clasp hands together under back and stretch arms pressing forearms toward floor. Press inner edges of feet to ground and open chest more and more.
23.)
Supta Matsyendrasana “Supine
Spinal Twist”
24.)
Vipariti
Karani “Legs-up-the-wall”
If you are too far away from the wall, the backs of your knees will ache. If you are too close, it will be too much for your hamstrings. So make sure you are completely comfortable . If you cannot be completely comfortable, bend your knees at a right angle and rest calves on the seat of a chair.
25.)
Supta
Baddhakonasana “Goddess Pose”
