If it’s comfortable, look up toward your right hand. Release your left arm down and stretch your right arm up. See also Extended Side Angle Pose Reverse Warrior Carlos Bido What changes in your body if you look down? Keep pressing through both feet and get as long as possible. If it feels comfortable, look up towards your left elbow. Reach your left arm overhead with your palm facing down. See also Tap the Wisdom of the Warrior Extended Side Angle Carlos Bidoīring your right forearm to your right leg. Step your left leg back and extend your arms into Warrior II.ĭo the sensations in your body change if you turn your palms up vs. Turn so you’re sitting sideways with your right side to the back of your chair. Explore all three on one side first, then switch. Poses 8-10 will engage your strength and build personal power. See also Twist Your Way to Less Back Pain Warrior II Carlos Bido
You might want to hold onto the chair with your left hand for support.ĭoes the sensation stay the same or change over time?Ĭome back to Seated Mountain and explore the other side. Allow your left shoulder to move back into a twist. Twist to the left and bring your left forearm or elbow to the sole of your foot. See also Poses for Your Hamstrings Twisted Pigeon Carlos Bidoīring your right ankle back to your left knee. Choose the version that feels right for you today and breathe slowly for 30 seconds to 1 minute.ĭoes the stretch feel the same on both sides? Hold your right hamstring, calf, or the sides of your foot. With your foot flexed, extend your right leg. See also The Benefits of Pigeon Pose Extended Leg Stretch Carlos Bido Hold and breath.ĭoes the sensation change on the inhale and exhale? Inhale, sit tall, and lean forward just until you feel the stretch. Keep your top knee in line with your ankle as much as possible. Do 5-7 on one side, then switch.īring your right ankle to rest on your left thigh. Poses 5-7 will help you release lower body tension. See also: Let’s Twist Again Seated Pigeon Carlos Bido What parts of your body can you feel working? Rotate your torso towards and bring your left elbow to your knee. See also The Anatomy of a Satisfying Side Stretch Knee Taps Carlos Bido How does the sensation change if you bring your hands closer to the ground? Breathe in and when you exhale, reach to the right.
See also: The Truth About Forward Bends Side Leaning Stretch Carlos Bido When you’re done, hold the forward fold for a breath or two. Create a reverse crunch by tapping your fingers to your knees, and then to your ankles or shins. Poses 2-4 can be done 5 + times each, but stay connected to your breath. Let’s start to energize and engage your core. See also 5 Pranayama Techniques With the Power to Transform Your Practice – & Your Life Seated Forward Fold Carlos Bido Continue for a few breaths.ĭo you notice any changes in the rest of your body. Breathe in and let your belly soften and expand, and as you breathe out, draw your belly in. Sit tall with your feet on the floor and your hands on your belly. See also: An Accessible Yoga Practice You Can Do In a Chair Belly Breath Carlos Bido This sequence from Mindful Chair Yoga Deckby Jennifer Cohen Harper and Mayuri Gonzales can be done from almost anywhere and is appropriate for kids and adults. Repeat.Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Lengthen spine upward. Place hands on knees. Inhale arch back lifting chest up and forward.Įxhale rounding back and pull belly in. Breath deeply 5-10 breaths into the left side of the body. Lengthen spine upward. Inhale and reach left arm upward, rest right hand on right leg. Exhale and lean body to the right. Lengthen spine upward. Turn to right, hold back of chair with right hand, put left hand on right knee. Inhale, sit tall, Exhale and twist deeply. Interlace fingers, hold palms and forearms together, circle the wrists in a clockwise motion 12 times then rotate in a counter clockwise motion 12 times. Repeat 12 times. Roll shoulders forward in large circles. Roll shoulders backwards in large circles.
As you inhale, feel the breath filling the right side of the neck. As you exhale, stretch the right fingertips toward the floor.
Take left ear to the left shoulder. Extend right arm toward the floor. As you inhale, raise arms out to sides and overhead eventually bringing palms together. Exhale return arms down by sides. Take a deep breath in – feel rib cage expand. Allow a few minutes at the end of the sequence to sit quietly in meditation. The entire sequence can be done in 10-20 minutes depending on number of repetitions. The following yoga exercises are safe and accessible for all levels.
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