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Moodletter content may not be reprinted without express written permission and credit.
©2006-2012
Deborah Wiig
All rights reserved
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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.
 Full
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.
 Warm
- 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.
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Cat/Cow Flow
From hands and knees:
- Cat: Round midback
to the sky, bring heart center towards tailbone. Pull navel center in.
- 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.
 Plank
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 |
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