Add this site to your Favorites or Bookmarks.
Talk to your doctor
The content of Moodletter is for informational purposes only. You should consult with your professional health care provider about your diagnosis and treatment.
Moodletter content may not be reprinted without express written permission and credit.
All rights reserved
yoga to reduce stress
Here's how to get started
Try these poses to
revive, energize and relax the body, improve your mood and reduce tension.
Choose any sequence.
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.
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
Repeat 10-15 times. 3 Minutes.
- 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.
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.
- 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.
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
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.
- From hands and
knees, press into palms and lift hips to the sky, straightening legs.
- Hold for 10-15
- Strengthens upper
body, stretches back of body.
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.
- 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.
( Savasana Modified)
- Lying down, bend
knees, with soles of feet on floor, hands at midsection, take 10-15
- Feel the breath
enter and exit your body.
- Rest and relax
Benefits of yoga >>
Beth Shaw, Founder/President, YogaFit Training Systems Worldwide,
How to relax
How to meditate
I can't sleep
Page updated November 1, 2010