Mat Yoga Poses

Cat/Cow [Spinal Mobility] Begin in table top position onyour mat with hands undershoulders and hips over knees.Inhale and draw belly button into round the spine. Head andtailbone reach to the floor. (Cat)Exhale and the belly button fallstoward the floor while eyes andtail look to the ceiling. (Cow)Continue movement withbreath.

Standing Half Moon Pose [Neck Stretch]

Seated Twist [Spinal & Glute Stretch)

Crescent Lunge [Tight Hips] Warrior II [Full Body Strength]

Begin with arms resting at theside.Inhale and bring the right armoverhead. Reach fingertipstoward the left.Hold for 3 to 5 breaths.Exhale and switch sides.

Listen to your body. These movements should make you feel refreshed andenergized. If any movement is causing pain or unusual discomfort, trust yourbody’s signal and stop.20/20/20—Every 20 minutes, get up, look 20 feet away, and do 20 seconds ofmovement.

Reminders:

Start by sitting on the floor withboth legs out straight. Bend theright knee and place the sole ofthe right foot on the flooroutside of the left thigh.Place the left hand on the rightthigh and the right hand behindyour back.Inhale to lengthen the spineand exhale to twist toward theright.Hold for 3 to 5 breaths.Exhale to switch sides.

Designed by Elena Lancioni, Healthy IU Intern and Katie Landrum, RYT & IU Rec Sports Assistant Group Exercise Coordinator

Begin in Downward Dog.Exhale to step the right footforward between the hands.Keep the right knee over theheel.Inhale to bring arms overheadwith palms facing.Lengthen the tailbone towardthe floor and reach throughthe left heel.Hold for 3 to 5 breaths.Switch sides.

From Crescent Pose, exhale andturn the left foot parallel to theback of the mat. Your left archand right heel should line up.Bend the right knee and keepthe left leg straight.Raise arms parallel to the floor,actively reaching out to the sideswith palms facing down. Turn thehead to look over the left fingers. Hold for 3 to 5 breathsSwitch sides.

Begin in mountain pose witharms extended overhead.Exhale and lower arms into agoal post position. Inhale and look up toward theceiling for a slight backbend.Hold for 3 to 5 breaths.

Cactus Stretch [Shoulder Stretch]

Yoga Flow

Inhale to Mountain Pose with hands overhead.

Exhale into Cactus Pose bringing arms into a goal post position.

Inhale into Single Leg-Mountain Pose by lifting the knee to 90 degrees (if this

is too much lift the heel).

Exhale into Crescent Lunge (bring lifted foot to the back of the mat).

Inhale to straighten the front leg, while bringing arms overhead.

Exhale back to Crescent Lunge.

Inhale into Warrior II (front knee bent) and spin the back foot parallel to the

mat.

Exhale to relax the shoulders.

Inhale to straighten the front leg.

Exhale to back to Warrior II with knee bent.

Inhale to Crescent Lunge (spin back foot forward).

Exhale into Tree Pose or Single-Leg Mountain (keep arms overhead)

Inhale to balance

Exhale and bring hands to heart-center while placing the foot back on the

ground.

Repeat flow with other foot leading.

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