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Deborah Wiig
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Practice yoga to reduce stress
Here's how to get started

 

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Try these poses to revive, energize and relax the body, improve your mood and reduce tension.


Choose any sequence.

  • Yoga moon flowers poseFull body Warm - Up with Moon Flowers
  • 1st part of pose: Start standing with feet three to four feet apart- extending arms to sky.
  • 2nd part of pose: Bend knees and bring elbows towards ribs with fingers pointing towards the sky.
  • Repeat 10- 20 times. This gets the heart rate up and warms up the body, tones legs and glutes. Works lower body muscles and shoulders. Strengthens core center muscles.
    3 Minutes.

Yoga chair flow poseWarm - Up:
Chair Flow

Core & Upper Body.

  • 1st part of pose: Come to top of yoga mat, standing with feet hips-width apart.
  • Extend arms out from shoulders, bend knees and sit back as if you are sitting in a chair.
  • 2nd part of pose: Straighten legs and extend arms to sky. This works the legs, quads and glutes.
    Repeat 10-15 times. 3 Minutes.

Boat Angles

  • From a seated position with knees bent and soles of feet on floor, sit up very tall , pull navel center in.
  • Lean back to a 45-degree angle, hold for 2-5 breaths, pull forward chest to legs.
  • Repeat 5-10 times.

Boat Lifts
From seated position.

  • Knees bent, soles of feet on floor, lift and extend right leg, release and lift left leg.
  • Repeat 5 -10 times on each side.
  • Cool down.

Happy Baby Pose

  • Bring knees to chest , grab feet and gently pull knees to floor on either side of body. Keep lower back glued to floor.
  • This stretches the hip flexors and lower back.

Lying Down Spinal Twist

  • Lying on back, bring right knee to chest and then pull to left side of body.
  • Hold for 5-10 deep breathes - breath into lower back.
  • Repeat on left side.

 

 

 

Cat/Cow Flow
From hands and knees:

  • Cat: Round midback to the sky, bring heart center towards tailbone. Pull navel center in.
    Yoga cow pose
  • Cow : From Cat - Lift heart center towards sky, pull tailbone towards sky. Let belly hang - contract back muscles.
    Repeat Cat to Cow flow 10-15 times.

Downward-Facing Dog

  • From hands and knees, press into palms and lift hips to the sky, straightening legs.
  • Hold for 10-15 deep breaths.
  • Strengthens upper body, stretches back of body.

Modified or Dancing Warrior One

  • From Downward-Facing Dog - step right foot forward, drop left knee.
  • Extend arms to sky - arms should be stacked over the shoulders, finger tips reaching towards the sky. More advanced: do not drop knee.
  • Swing arms down and step back into Downward-Facing Dog.
  • Move to plank pose - do a plank push-up. Come back to Down Dog.
  • Repeat, stepping left foot forward.
  • Repeat sequence on both sides 5-10 times.
    This sequence works the whole body.
    Core Work: 5 Minutes.

Yoga plank posePlank Push-ups

  • From hands and knees, drop chest toward the floor.
    Then push back to plank.
  • Keep hands right underneath shoulders or closer together.
  • Repeat 10- 15 times.
    Work: 5 Minutes.

Modified Corpse Pose
( Savasana Modified)

  • Lying down, bend knees, with soles of feet on floor, hands at midsection, take 10-15 deep breaths.
  • Feel the breath enter and exit your body.
  • Rest and relax .

Enjoy!

Benefits of yoga >>

Reprinted with permission
Beth Shaw, Founder/President, YogaFit Training Systems Worldwide, Inc.

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Page updated November 1, 2010