Warm-Up Yoga Sequence

posted in: Home Practice, yoga | 0

Here’s a sequence based upon a holiday Saturday Slow Flow class that’s nice and gentle. It can be used as a primary practice on days when you have missed yoga-ing for a while, as a warm-up to a more intense physical practice, or on days when you need to nurture yourself a bit more than usual, i.e. when you are sick,  mourning, or very tired or sore. It’s important to practice something on those days as well.

1. Cat-Cow, Cheetasana (Bent arms flowing cat-cow), Lat stretch, ChildPose

supta three

Supta Padangusthasana

 

 

 

2. (Reclining Back of the Leg Stretch). Use strap as needed. First take left leg by using a tie or a strap around foot as much as necessary.

 supta two at wallcompressed

 

 

Threadtheneedlecompressed2. Reclining Through the Hole stretch. Dorsiflex (lift toes toward ceiling) foot on thigh. 

 

 

 

Kneeling Lunge3. Kneeling Lunge, High Lunge

 

 

 

4. Supported Bridge: Use block beneath sacrum.

Setu Bandasana Sarvangasana

 

 

 

 

Reclining Cross-Legged Twist

5. Reclining Cross-Legged Twist

 

 

 

Yoga Mudra ArmsYoga Mudra Arms side view6.  Yoga mudra arms, while sitting. or standing, Clasp hands behind back, stretch them towards floor, then exhale and lift them towards ceiling. Hold for 5 breaths. Release.

 

7. Marichiasana 3Marichiasana3

 

 

 

 

 

Camel8. Camel

 

 

Reclining Pigeon9.  Pigeon

 

 

Legs Up The Wall

10. Legs Up The Wall

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