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Mini- Yoga Workout
If you are looking for a yoga practice to follow, consider the following sequence of postures:
- Warm up - sit in a comfortable cross-legged position. Close your eyes. Begin to notice your breath. Concentrate on breathing in and out through your nose. Pay close attention to each inhalation and exhalation.
- Neck exercises - still in your seated position. Look to your right and then your left. Look up (dropping head back) and look down (dropping chin to chest). Take your right ear toward your right shoulder. Take your left ear toward your left shoulder.
- Cat stretch - On both hands and knees inhale as you look up - lifting the tailbone and the head with a slight arch in the back stretching out the stomach. Then hollow out the belly as you tilt the tailbone down and let the head hang. Repeat three times.
- Sun Salutations - or Surya Namaskar, is a series of 12 postures performed in a single, graceful flow. Each movement is coordinated with the breath. Inhale as you extend or stretch, and exhale as you fold or contract. The Sun Salutation builds strength and increases flexibility. The flow series below is just one of many different ways to perform a Sun Salutation. On days you are in a rush and don't have time for a long practice, try to do at least 3-5 rounds of the Sun Salutation. It will make a big difference. Try to work your way up to 12 rounds of Surya Namaskar
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1. Mountain
Begin by standing in Mountain pose, feet about hip width apart, hands either by your sides or in prayer position. Take several deep breaths. |
2. Hands up
On your next inhale, in one sweeping movement, raise your arms up overhead and gently arch back as far as feels comfortable and safe. |
3. Head to knees
As you exhale, bend forward, bending the knees if necessary, and bring your hands to rest beside your feet. |
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4. Lunge
Inhale and step the right leg back |
5. Plank
Exhale and step the left leg back into plank position. Hold the position and inhale. |
6. Stick
Exhale and lower yourself as if coming down from a pushup. Only your hands and feet should touch the floor. |
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7. Upward Dog
Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso, but only bend back as far as feels comfortable and safe. Lift your legs up so that only the tops of your feet and your ahnds touch the floor. It's okay to keep your arms bent at the elbow. |
8. Downward dog
Exhale, lift from the hips and push back and up. |
9. Lunge
Inhale and step the right foot forward. |
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10. Head to knees
Exhale, bring the left foot forward and step into head-to-knee position. |
11. Hands up
Inhale and rise slowly while keeping arms extended . |
12. Mountain
Exhale, and in a slow, sweeping motion, lower your arms to the sides. End by bringing your hands up into prayer position. Repeat the sequence, stepping with the left leg |
See Kimberly's Teaching Calendar |
