Beginners (modified) to Intermediate and Advanced
Equipment: yoga mat, two foam blocks and a belt One set of 10-15 reps (depending on constitution) on each, except on squats = 3x10-15 Warm up 10 mins Supine leg raises (with belt). Knees to chest. Cat and cow poses. Standing: Neck stretches, head rolls, shoulders rolls, wrist rolls, spinal twists, hip rolls, knee and ankle rolls and spinal waves. Standing hip openers, rear lunges and knee raises, curtsy pose (calf raises) and side lunges. Tree Pose. Main Phase 30 mins Squats 3x10-15 into Squat Posture (with Block) Chair pose onto balls of feet and into forward bend lunges into warrior 1 & 2 into side-stretch & triangle - reverse postures + half Moon into wide-legged forward bend Sumo squats into side lunges into Sarpasana - deep side-lunges Into calf raises (modified) into wide-legged forward bend Romanian dead lifts into warrior 3 - dancer pose Push ups and plank – core exercises – Leg /opposite arm extension -hip extension half Sun salutations (modified) - peacock Dips (table tops) into Vaisistasana into forward bends – janu sirsasana Seated twist – marichayasana Leg raises into boat pose into cobblers pose Bicycles - side crunches Supine twists – iron crosses with legs straight (knees bent) into side plank Back extensions into up dog (cobra) and supermans Back bends – (hip extensions) - pigeon (box pigeon) Bow pose prep. into Camel – Bow – raising hips into little bridge - wheel Cool Down 10 mins Knees to chest – legs and arms raised (two blocks)- shoulderstand Corpse pose or viparita karani (legs on the wall) with two blocks or bolster for hips
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Gary O'TooleAstrologer & Yoga Teacher Archives
July 2022
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