Yoga Routines

Monday Yoga (outdoors!) Easy resting     hug knee, extend foot and stretch hamstring, ankle rolls, figure 4 Bound angle with cactus arms     Hold for 1 minute Roll back and forward, coming to standing Standing:     Crescent moons     Back bend     FF Mt > Chair > Mt breathwork:     Inhale tall     Exhale chair     Inhale energetically burst up to Mt     Exhale clasp hands behind     Inhale lengthen arms     Exhale fold forward     Inhale release hands     Exhale return to chair     Repeat 2 more times Crescent lunge     Inhale lift arms up slowly, exhale them down (x3)     Outer hip stretch (3 breaths) Triangle pose Pyramid pose Flow #1:     Crescent lunge > WI > Pyramid > WII > Standing Splits > (optional crow) > FF > Mt Flow #2:     WII > Side Angle ...

Wednesday Yoga (restorative) Seated meditation (2 minutes)     Arm stretches, neck stretches, gentle twist, side stretch Figure 4 seated stretch with ankle roles (count 10 slow ankle rolls in each direction, each side) Bound Angle Cat-cows     Child's pose Core work:     Table top - opposite arm and leg lifts     Table top - same arm and leg lifts (setup: standing leg sends foot out a few inches, stack hip over hip, then stack shoulder over shoulder, gazing at the floor until you find your balance) Low lunge     Baby back bend (hold 3 breaths)     Twist (hold 3 breaths) Low lunge (deeper)     Back bend (hold 8 breaths)     Twist (hold 8 breaths) Down dog    DD > Plank > Slowly lower to floor > Baby Cobra > Full Cobra Back work:     Locust 1: Arms by side     Locust 2: Arms out in front     Bow pose     ...

Monday Yoga Easy resting, clasp elbows with arms up over head     Reach arms long, reach to side     Windshield wiper the legs     Hug knees, roll to seated Inhale lift arms > exhale hand to opposite knee and twist Clasp hands behind back, FF over legs Bound Angle FF Seated FF Chaild's Pose > Cat-Cow > Child's > DD > Plank hold (10 seconds) > 3 push-ups Optional: rest in child's pose between push-ups and side planks Plank > Side Plank > FF > Mt Easy Flow:     Mt > FF > Low lunch, knee down > Runner's stretch w/ twists         Twist #1 (low): Right leg forward, hands on either side of foot. Plant left hand, lift right hand into air, stacking shoulder over shoulder.          Twist # 2 (high): High lunge, left hand on right knee and reach right hand back (twist) OR left elbow to outside of right knee, prayer hands Regular flow:  ...

Monday Yoga Easy resting pose > Easy bridge > resting     Add arms > bridge > resting     Bridge leg lift + ankle rolls Windshield wiper the legs     Bound Angle     Figure 4 stretch Roll to seated, breathe and lengthen the spine     Seated FF > wide-legged FF     Knee to Nose Pose > Star Gazer Child's Pose > DD > FF > Mt Easy flow:    Mt > FF > Plank w/ knees down > Baby cobra > Child's pose > DD > FF > Mt Normal flow     Sun Salutation A (x2) Standing Balances     Tree pose, Figure 4, Dancer Flow to Side Plank     Option to turn into "Side tree" or "Fallen Tree" Warriors:     Mt > Warrior I + Baby back bend     Warrior II + foot focus, hold and ground, breath and move deeper into the pose     WIII > balance, grounding, focus FF > rag doll (recovery) Pigeon Pose ...