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YOGA

2
Revolved Warrior I Pose to - Crescent Pose:
-From Warrior I pose, rotate shoulders right and place left
elbow to outside of right knee. Look over right shoulder and
lengthen through spine.
-Hold for 5 deep breaths or for 30 seconds.
*Crescent Pose: Rotate to center, reach hands up (palms
together) lift chest, keep shoulders back and down.
-Hold for 5 deep breaths or for 30 seconds.


Hip Flexor Stretch to - Hip Rotation:
-Lower right knee down, pull pelvis forward,
keeping knee over ankle.
-Place left hand down, keep back straight, open right
toe slightly and gently press right hand into knee to
open hip.
-Hold for 5 deep breaths or 30 seconds.


Table Top Pose to- Reverse Crunches:
-Lift right arm and left leg, engage core. Lengthen
through elbow and knee. Body is in straight line.
-Hold for 5 deep breaths or 30 seconds.
-Repeat with left arm and right leg.
*Reverse Crunches: From Table Top Pose, lift both
arm and leg up 45-degrees to crunch lower back.
Hold for 2 seconds, lower down. Repeat 15 times.

Cat Pose to Cow Pose:


-Bring right leg back, knees under hips, and hands
under shoulders.
-Inhale and round your spine, relax neck, scoop in
your abdomen, and engage your buttocks.
-Exhale and arch your sternum up to the ceiling,
squeezing the shoulder blades together, and
releasing pelvis down.
-Repeat 5 times or for 30 seconds.

Forward Bend Pose:


-Sit with the soles of the feet together, knees out to the sides. Place
hands on shins.
-Round your spine, scoop in your abdomen, pull chest toward f eet, and
release your buttocks.
-Hold for 5 deep breaths or 30 seconds.


Reverse Table Top Pose:
-Sit with feet flat on floor and hip-width apart, place
hands under shoulders, fingertips facing front.

-Exhale and press into heels, engage core, pull chest
and hips up, and engage your buttocks.

-Inhale and slowly lower down to starting position.
-Repeat 10 times or for 30 seconds.

Boat Pose:
-Balancing on sit-bones, tilt torso back 45-degrees, shoulders back,
chest up, spine straight, engage upper and lower abdominals.
-Bend knees and lift feet parallel to floor, extend arms front and
palms face down.
-Hold for 5 deep breaths or 30 seconds.

Thai Goddess Pose to - Camel Pose:


-From knees, tuck toes under, pull hips back to
heels, hands together.
-Hold for 5 deep breaths or 30 seconds.
*Camel Pose: Lift hips over knees, reach right arm up,
keep pelvis forward and engage your buttocks.
-Arch chest up and back, left hand to heel, open your
chest and shoulder.
-Hold for 5 deep breaths or 30 seconds each side.

Extended Child Pose to- Thread the


Needle Pose:
-Reach hands out and pull hips back to heels,
lower forehead to floor, widen through your
chest and back.
-Lift hips over knees, left hand by side, reach
right arm under and through to left. Keep ear
and shoulder down.
-Hold for 5 deep breaths or 30 seconds on
each side.


Pigeon Pose:
-From knees, slide back leg straight and front
knee bends so anklebone faces upwards.
-Keep hips square (centered) and lower both
elbows to floor.
-Hold for 5 deep breaths or 30 seconds each
leg.

Plank Pose to - Downward Facing Dog Pose:

-Press into hands, engage core and lift hips up to


plank. Keep shoulders over hands.
-Pull hips back and up, moving chest toward legs,

lengthening the spine. Stretch the back of the legs


by pulling heels to the floor, knees straight.

-Hold for 5 deep breaths or 30 seconds.


Single-Leg Downward Facing Dog Pose:

-Lift left foot, inhale and shift weight forward, pull


knee to chest, bringing shoulders over hands.
-Exhale and shift weight back, reach leg up to
ceiling, keep knee straight and lengthen legs.
-Hold for 2 seconds, repeat with same leg.
-Repeat 10 times on each side.

Forward Fold to Mountain Pose:


-Walk feet together, chest to knees, relax neck and
slowly roll up. Knees slightly bent as you return to
Mountain Pose.

Revolved Chair Pose:
-Reach arms up, pull hips down and back in squat,
knees slightly apart.
-Rotate shoulders left and place right elbow to
outside of left knee. Look over left shoulder and
lengthen through spine.
-Hold for 5 deep breaths or 30 seconds each side.

*Tips:
- YOGA 2 is performed in addition to YOGA 1.
- These poses can be used as a cool-down for the muscles after your workout (because stretching is
most effective when the muscles are warm, after a brief cardio warm-up or a workout).
- Never force or bounce during a pose.
- Allow yourself to go further into the stretch with each exhalation.

Notice: This fitness program is provided for educational purposes only. It is not intended to prevent or treat any disease. Check
with your healthcare provider before attempting any new exercise program. It is unlawful to copy, transfer or advertise this
document without prior approval from Sprouted Bean LLC.