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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.
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.
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.
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 feet, 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.
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.
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.
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.
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.
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.
