Introduction to Yoga
The following poses are designed as a basic yoga sequence to do at home.
Always contact your physician before starting this or any other new exercise program.
The benefits of yoga include...
- Improves cardio-respiratory function
- Improves muscular strength and flexibility
- Reduces physical and emotional stress
Before you start this routine…
- Practice on an empty stomach and in bare feet
- Breathe deep, never hold the breath
- If possible practice in a warm room
- Drink plenty of water when finished
- You will need a folded blanket or firm pillow and a yoga strap or an old tie.
|
|
Seated Cross-Leg Breathing
- Sit on edge of folded blanket or firm pillow.
- Lengthen tailbones toward the earth.
- Grow spine up towards the sky.
- Inhale deeply, expanding your ribcage, exhale relax tension.
- Continue to take 5- 10 deep breaths.
|
|
|
Seated Spinal Twist
- From seated cross-leg pose: Place left hand behind you on the floor and right hand onto left knee.
- Inhale lengthen spine.
- Exhale relax neck and shoulders and gently twist torso to the left.
- Take 5 deep breaths, creating space and length in the spine. Repeat on other side.
|
|
|
Mountain Pose
- Stand with your feet hips width apart and lift your toes.
- Lengthen tailbone down towards earth.
- Grow spine up toward sky. Relax shoulders down.
- Lengthen up through top of the head.
- Take 5- 10 deep breaths, feel yourself becoming steady, grounded and stable.
|
|
|
Extended Mountain Pose
From the Mountain Pose:
- Reach arms up overhead.
- Take 5- 10 deep breaths again feeling steady and powerful.
|
|
|
Standing Side Bend
- Stand with feet about 2 ½ feet apart, toes lifted.
- Place your right hand on right thigh. Lengthen tailbone down.
- Inhale lift your left arm up and over to the right.
- Exhale and relax your right ear towards right shoulder, softening neck muscles.
- Take 3-5 deep breaths. Repeat on other side
|
|
|
Standing Forward Bend
- Stand with feet about 2 ½ feet apart, toes lifted.
- Bend your knees slightly (back sensitive people or those with sciatica can bend knees
- deeper or omit if it does not feel good) and fold forward on exhale.
- Take 5 deep breaths, letting the weight of your head gently traction the neck and spine.
- With knees bent, gently roll up to standing, keeping the neck relaxed.
|
|
| Warrior II
- Stand with feet about 4 feet apart. Turn right foot out 90°. Turn left foot in about 15°.
- Bend your right knee 90°, so it is directly over your right ankle (very important especially for knee sensitive people), lift your right toes.
- Reach arms out to sides, shoulders’ height.
- Inhale expanding ribcage, exhale lengthen tailbone down.
- Take 4 deep breaths
- Switch sides (left foot out 90°, right foot in 15°, bend left knee) and repeat.
|
|
|
Triangle Pose
- Stand with feet 3 ½ feet apart
- Turn right foot out 90°, left foot in 15°.
- Keep both legs strait, reach your right arm out and onto your left leg (on thigh or shin).
- Stretch left arm up over your left shoulder.
- Take 4 deep breath. Switch sides.
|
|
|
Half Boat
- Lie onto your belly. Clasp hands behind you, resting them on your buttocks.
- Tuck your tailbone down to lengthen the lower back, squeeze inner ankles together.
- Keeping tops of feet pressed on the floor.
- Inhale and lift up chest, keep neck relaxed.
- Exhale lower chest down to floor, keeping tailbone tucked the whole time to protect and strengthen lower back. Repeat 2-3 times.
|
|
|
Reclining Leg Stretch (you will need a strap, belt or old tie)
- Lie on your back with knees bent.
- Place your strap onto bottom of right foot.
- Inhale and straiten your right leg.
- Keep left knee bent or straiten it depending on your level of flexibility (see photo).
- Take 5-6 deep breaths on each leg, gently stretching your hamstring muscles
|
|
|
Legs Up the Wall
- Sit with your right hip up against the wall.
- Pivot your right leg up the wall and lay your torso on the floor.
- Scoot your buttock as close to the wall as possible.
- Straighten both legs up the wall.
- Rest, breathing deep 1-3 minutes or 20 deep breaths.
|
|
|
Savasana- Final Relaxation Pose
- Lie on your back.
- Stretch out arms and legs. (Back sensitive people can put a pillow under knees for support).
- Relax your entire body, softening muscles and releasing tension.
- Breathe slowly and deeply.
- Rest at least 5 minutes, more if you’d like. Ahhhhhhhhhhh! Enjoy
|
Grateful acknowledgement: This sequence was created by Jill Gutowski, co-director, Four Winds Yoga in Pennington, New Jersey,
in cooperation with the Women’s Heart Foundation. For more information, go to Four Winds Studio.
Release date: June 2005
For a guide on meditation, go to
Living with Mindfulness
Diet and Exercise Log
|
Exercising Safely
|
An Exercise Calendar
|
Strength Training
|
Starting a Walking Program
|
Stretching Exercises
|
Relaxation Exercises
|
Living with Mindfulness
|
Intro to Exercise
|
Yoga
Back to top
Disclaimer | Donate Now | Contact Us | Site Map | Store
©1999-2000; updates: 2002, 2004, 2005, 2007 Women's Heart Foundation, Inc. All rights reserved.
Unauthorized use prohibited. The information contained in this Women's
Heart Foundation (WHF) Web site is not a substitute for medical advice or
treatment, and WHF recommends consultation with your doctor or health care
professional.
|
|