Yoga at Home: Workout 1

01

Figure four hip stretch (repeat both sides, take 10 breaths per side)

  • Start on your back, knees bent, feet hip distance apart
  • Cross the right ankle over left knee
  • Interlace fingers behind the left hamstrings
  • Flex the right foot, press your right knee forward
  • Pull the left knee towards your chest, keep the knee in line with the hip
  • Relax the head and shoulders on the ground

02

Hamstring stretch (repeat both sides, take 10 breaths per side)

  • Start on your back, knees bent, feet hip distance apart
  • Interlace your fingers behind your right hamstrings, extend your heel away from your hip
  • Flex the toes towards your knees, straighten your leg
  • Relax the head and shoulders on the ground

03

Seated side stretch (repeat both sides, take 10 breaths per side)

  • Place the right hand on the ground, reach the left arm up and over your ear, palm faces down
  • Ground your left sit bone into the earth, twist your upper body back, stretch thru the tips of your fingers

04

Seated twist (repeat both sides, take 10 breaths per side)

  • Extend the right leg out in front of you
  • Bend your left knee, step the left foot up and over your right leg
  • Place the right hand behind you for support
  • Inhale reach your left arm up, exhale twist to the right, wrap your elbow around your knee
  • Twist your neck to the right

05

Downward dog (hold 5 breaths)

  • Start in tabletop, shoulders over wrists, hips over knees
  • Tuck your toes under, press your hips back, make an inverted V shape with your body
  • Press your hands down, press your heels down

06

Forward fold (hold 5 breaths)

  • Feet hip distance apart, weight evenly distributed through all four corners of the feet
  • Lift your quadriceps
  • Relax your abdomen, relax your shoulders

07

Roll to standing

  • Relax your knees, pull your naval into your spine and roll up to standing

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08

Sun Salutation A, 3 rounds

  • Inhale reach up
  • Exhale fold forward
  • Inhale lift your chest and head, look forward
  • Exhale to plank, shoulders over wrists
  • Inhale prepare
  • Exhale squeeze your elbows along your ribs lower towards to ground
  • Inhale roll over your toes to upward facing dog, squeeze your scapula together
  • Exhale, downward facing dog (take 3 breaths)
  • Inhale prepare
  • Exhale step the feet up to your hands
  • Inhale lift your chest and head, look forward
  • Exhale forward fold
  • Inhale reach up
  • Exhale hands to heart in prayer position

09

Wide legged forward fold (hold 10 breaths)

  • Start seated
  • Extend both legs out to the side, make a wide V shape with your legs
  • Fold forward, reach both arms out in front of you
  • Come to your edge and hold, relax your shoulders down your back, reach your heart forward

10

Bridge (hold 10 breaths)

  • Start on your spine
  • Feet hip distance apart, lift your hips high
  • Tuck your shoulders under your body, press down through your palms
  • Lift your low ribs up, press your heart towards your face

11

Supine spine twist (repeat both sides, take 10 breath per side)

  • Start on your spine
  • Pull your right knee into your chest with the left hand
  • Reach your right arm out to the side
  • Twist your torso to the left
  • Look to the right

12

Knees to chest

  • Start on your spine
  • Pull your knees into your chest
  • Rock side to side
  • Then hold for 5 breaths

13

Relax in savasana for as long as possible!

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