YOGA WORKOUT: LIKE GOING TO CHURCH

MY YOGA WORKOUTS WERE STARTING TO MAKE ME FEEL LIKE I WAS IN CHURCH!  SOMEWHAT MEDITATIVE BUT STANDING, KNEELING, SITTING, GETTING ON MY BELLY.  Maybe that is all part of the workout but it just didn’t seem to flow for me.  This prompted me to create my own workout that flows from Mountain Pose all the way down to the Child’s Pose.  The whole routine takes about 45-60 minutes depending upon how many reps you choose to do (I usually do 7-10) or how long you stay in your static stretches (I usually stay static for 7-10 breaths).

Start with the Sun Salutation:

Reverse to Mountain pose.  You can do more than once as a nice warm-up.

Next:

Tree Pose 7-10 breaths then straight into next exercise each 7-10 reps. Repeat on other leg.

Triangle Pose

Triangle Pose

Repeat on other side.  Do more than once if desired.

For Rising Lunge, rise from one bent knee and raise arms. Lower back down and lower arms.  Repeat on other leg.

Chair with twist

Chair with twist

Alternate stretching to each side 7-10 times.

Crow Pose

Crow Pose

Can do more than once!

Half Push-Up

Half Push-Up

On hands and knees with hands slightly in front of your shoulders, bend and lower your elbows to almost touch the floor.  Then rise back up. 7-10 reps.

Begin in full push-up position, palms aligned with shoulders.  Place left knee on floor near shoulder and left heal by right hip.  Lower down to forearms.  7-10 reps.  Repeat on other leg.

Tuck and Extend

Tuck and Extend

Bring knee to chest and extend for 7-10 reps.  Repeat on other leg.

Seated Twist

Seated Twist

Repeat stretch on other side. Can do more than once!

Bridge Pose

Bridge Pose

Do several times.

Leg Pull Front

Leg Pull Front

7-10 reps and repeat on other leg.

Child's Pose

Child’s Pose

If you are not familiar with any of these poses and need explanation it is easy to “google” it (or send me a note!) – I probably don’t know or do all the poses perfectly, but at least I’m trying and it works for me.  I’ve seen some of the exercises done with light weights (1-3#) in hand as your strength improves but the beauty of this type of workout is that you need no special equipment.  You just use your body and its own resistance!  Plus, I don’t really count.  I just do what feels right and push a little bit to build strength.

WORK OUT AND ENJOY! No more sit, stand, kneel, stand!

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