 |  |  |  |  |  |
Download MP3 to play on your default player here. I will e-mail the file to you on request
Warm-ups:
Warm ups are highly recommended, 5 to 10 minutes is plenty.
Try Frogs Alone or With Other Warmups for Balance. Click to see Frogs.
Warmups are Recommended but if you are not going to do the warm-ups before the yoga set, do each yoga set exercise gently at first to warm up and then put more power into them.) Slow then faster each one as you warm up. Silently Inhale "Sat" & Exhale "Nam". Sat Nam means true identity, seeker of truth, upholds truth.
Lower spine flex:
Sitting in easy pose (legs crossed), inhale forward and exhale back as you rock on hip sit bones while keeping shoulders & head relaxed and fairly still. Hold your ankles with your hands.
Upper spine thorax flex inhale
while pushing your chest forward, exhale while pushing your back behind you. Same sitting posture but the hands are on knees.
Torso twists:
hands on shoulders, nose moves with head, inhale left, exhale right, twist about waist.
Shoulder shrugs:
Hands on knees, shoulders raised up toward ears with inhale and allowed to relax and drop down with exhale.
Neck rolls:
Hands on knees, inhale with head straight, exhale, inhale then as you exhale let your head drop forward so your chin touches your chest. As slowly as you can, rotate your head to the right. Inhale in the back & exhale in the front. Loosen up, about 7 rotations. Then, switch directions when you come to the front. Still inhale in the back, exhale in the front. Rotate to the left for the same number of rotations.
Warmups are Recommended but if you are not going to do the warm-ups before the yoga set, do each yoga set exercise gently at first to warm up and then put more power into them.) Slow then faster each one as you warm up. Silently Inhale "Sat" & Exhale "Nam". Sat Nam means true identity, seeker of truth, upholds truth.
Lower spine flex:
Sitting in easy pose (legs crossed), inhale forward and exhale back as you rock on hip sit bones while keeping shoulders & head relaxed and fairly still. Hold your ankles with your hands.|
|
|
|
Upper spine thorax flex inhale
while pushing your chest forward, exhale while pushing your back behind you. Same sitting posture but the hands are on knees.|
|
|
|
Torso twists:
hands on shoulders, nose moves with head, inhale left, exhale right, twist about waist.|
|
|
|
Shoulder shrugs:
Hands on knees, shoulders raised up toward ears with inhale and allowed to relax and drop down with exhale.|
|
|
Neck rolls:
Hands on knees, inhale with head straight, exhale, inhale then as you exhale let your head drop forward so your chin touches your chest. As slowly as you can, rotate your head to the right. Inhale in the back & exhale in the front. Loosen up, about 7 rotations. Then, switch directions when you come to the front. Still inhale in the back, exhale in the front. Rotate to the left for the same number of rotations.|
|
|
|
|
|