YOGA
January 2018 Home Yoga Practice
Begin lying down on your back.
Observe the breath.
Notice each inhale and exhale.
Then deepen the breath.
Notice the expansion and creation of space on the inhale.
Squeeze the air out on the exhale.
Do 5 Bridges with the breath.
Inhale as the hips go up.
Exhale as the hips come down.
Let your feet come together and knees open wide.
Stay here for 5 - 10 breaths.
Slowly bring the knees back up.
Take a spinal twist by letting both knees drop to one side.
Stay here for 5 - 10 breaths.
Inhale the knees up.
Exhale to the other side.
Again, stay here for 5 - 10 breaths.
Or until it feels equal per side.
Inhale the knees up.
Rock up to seated.
Exhale as you allow the spine to flex and the neck to drop down.
Stay here 3 - 5 breaths.
On an Inhale, draw the spine back to neutral.
Rest for a breath.
Inhale to bring the sternum forward and the spine into extension.
Create length along the front of the body, the gaze up to the sky.
Stay here for 3 - 5 breaths.
Inhale back to a neutral spine.
Gently take the neck through it's range of motions.
Side to side - ear to shoulder.
Right to left - turning and looking.
Up and down - chin to chest, chin to sky.
Circles - draw with the nose.
Ardha Chandrasana - Half Moon - Seated
One arm comes down to the mat, lean to that side.
Inhale the other arm up and over, reaching past your head.
Stay here for 3 - 5 breaths.
Then switch sides.
Dandasana - Staff Pose
Extend legs long in front, sit tall.
Toes are up to the sky, legs are engaged by pressing them down into the earth. Spine is long, lift up through your core.
Then begin to lean forward, leading with your chest. KEEP YOUR LENGTH THROUGH YOUR SPINE.
With each inhale, find the length. With each exhale, fold a little more.
Spend 5 - 10 breaths here.
Marichyasana - Seated Twist w/ Bent Knee
From Dandasa, bring the LEFT knee in, place the foot on the mat.
Hug the knee to pull the spine tall.
Take the LEFT foot OVER to the RIGHT, crossing the leg.
Using your RIGHT arm, hug your LEFT knee. And twist, looking LEFT.
Inhale: lengthen up
Exhale: rotate
Repeat this with each breath.
Stay for 7 - 10 breaths.
Switch sides.
Begin lying down on your back.
Observe the breath.
Notice each inhale and exhale.
Then deepen the breath.
Notice the expansion and creation of space on the inhale.
Squeeze the air out on the exhale.
Do 5 Bridges with the breath.
Inhale as the hips go up.
Exhale as the hips come down.
Let your feet come together and knees open wide.
Stay here for 5 - 10 breaths.
Slowly bring the knees back up.
Take a spinal twist by letting both knees drop to one side.
Stay here for 5 - 10 breaths.
Inhale the knees up.
Exhale to the other side.
Again, stay here for 5 - 10 breaths.
Or until it feels equal per side.
Inhale the knees up.
Rock up to seated.
Exhale as you allow the spine to flex and the neck to drop down.
Stay here 3 - 5 breaths.
On an Inhale, draw the spine back to neutral.
Rest for a breath.
Inhale to bring the sternum forward and the spine into extension.
Create length along the front of the body, the gaze up to the sky.
Stay here for 3 - 5 breaths.
Inhale back to a neutral spine.
Gently take the neck through it's range of motions.
Side to side - ear to shoulder.
Right to left - turning and looking.
Up and down - chin to chest, chin to sky.
Circles - draw with the nose.
Ardha Chandrasana - Half Moon - Seated
One arm comes down to the mat, lean to that side.
Inhale the other arm up and over, reaching past your head.
Stay here for 3 - 5 breaths.
Then switch sides.
Dandasana - Staff Pose
Extend legs long in front, sit tall.
Toes are up to the sky, legs are engaged by pressing them down into the earth. Spine is long, lift up through your core.
Then begin to lean forward, leading with your chest. KEEP YOUR LENGTH THROUGH YOUR SPINE.
With each inhale, find the length. With each exhale, fold a little more.
Spend 5 - 10 breaths here.
Marichyasana - Seated Twist w/ Bent Knee
From Dandasa, bring the LEFT knee in, place the foot on the mat.
Hug the knee to pull the spine tall.
Take the LEFT foot OVER to the RIGHT, crossing the leg.
Using your RIGHT arm, hug your LEFT knee. And twist, looking LEFT.
Inhale: lengthen up
Exhale: rotate
Repeat this with each breath.
Stay for 7 - 10 breaths.
Switch sides.
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