AM to PM Yoga - Add Some OM to Your Routine to Start and End Your Day
IN THE MORNING:
With just 10 minutes in the morning, and 10 minutes at night, you can start the day off right while building your yoga practice and rounding out your lifestyle activities. Do this 10 minute routine every morning to get centered and take time out to focus on you!Cat/Cow
Cat/Cow is an excellent pose to warm up the spine, breath and body. This rhythmic movement flows with the inhalation and exhalation, and is known for helping maintain a healthy spine.
How to Perform: Start on all fours with hands under the shoulders and knees under the hips. On your exhalation, round the spine toward the ceiling, while bringing your chin toward the chest. Inhale, reverse the motion and lower the navel toward the floor, and lift the chin toward the ceiling. Continue this motion, working with the inhalation and exhalation. Complete for one minute.
Downward-facing Dog
Most dogs after waking from a nap stretch in this position, thus giving credit to its name. This position is beneficial in a morning practice to alleviate a tight back, hips and lower extremity.
How to Perform: From the all-fours position, slightly walk your hands forward. Curl the toes underneath. Exhale, lift the hips into the air and allow the heels to relax toward the floor. The chest should maintain a relaxed position as the shoulders roll away from the ears. Hold for 30 seconds.
Runner's Lunge
Runners Lunge allows the extended leg to open while maintaining strength and stability in the upper body. This is the perfect posture to transition from mat to standing poses.
How to Perform: From down dog, lower onto all fours. Slightly lift your torso and bring your right leg forward. Reposition the hands on each side of the foot, and curl the toes of the back foot onto the floor. Slowly, lift your back knee and hold.
To regress, place the back knee on the floor. Hold for 30 seconds.
Revolved Side Angle Pose
This position increases mobility in the upper body while opening the groin, glutes and thighs. This also challenges balance.
How to Perform: From Runners Lunge, reach your right arm overhead, to where your torso rotates toward your inner thigh. To regress, place the back knee on the ground. Hold for 30 seconds.
Crescent Lunge
Crescent Lunge strengthens and lengthens various areas of the legs, and promotes shoulder stability, while opening the front of the chest. This position also challenges balance.
How to Perform: From Revolved Side Angle Pose, rotate the torso back to Runner’s Lunge and then lift the torso over the hips. Reach the arms up and wide. To regress, place the back knee on the ground. Hold for 30 seconds.
Warrior Two
Warrior Two promotes strength in the legs, as well as strength and stability in the upper body. This position encourages a strong breath to allow for the pose to be meditative.
How to Perform: From Crescent Lunge, plant your back foot at a 45-degree angle. Simultaneously, rotate your torso and bring arms to shoulder height.
*Repeat from Downward-facing Dog to Warrior Two with the left leg forward. Hold each position for 30 seconds.
Standing Wide-legged Forward Fold
This forward-folding position allows the upper body to relax, while opening the back area of the legs and glutes.
How to Perform: From Warrior Two, straighten your legs and square your toes forward. Slowly lower the torso and rest the hands on the floor. If you cannot touch the floor, places the hands on the shins or thighs. Hold for one minute.
Tree Pose
Tree pose challenges balance, while lengthening the inner thigh and stabilizing the upper body.
How to Perform: Stand in an upright position and turn your right knee away from the body. Place the foot either above or below the knee. Reach the arms overhead and relax the shoulders away from the ears. To regress, place the toe on the floor with the heel above the ankle. Hold for one minute on each leg.
Spinal Twist
Spinal twists are wonderful chest and hip openers, allowing the torso and pelvic region to gain better flexibility and mobility.
How to Perform: Lie on your back with your feet on the floor and arms at shoulder level. Slowly lower the knees to the right and turn your face toward the left. Hold for 30 seconds and switch sides.
IN THE EVENING:
Time to shut down the brain after a long day. Sometimes it is difficult to set the mood for restful sleep. The below 5 poses will help cue the body for restorative rest.Here are two methods you can use to determine the length of time you spend in each pose:
Timed Method: Hold each position for one to three minutes.
Awareness Method: Hold each position for as long as you feel comfortable. Move to the next pose when you are ready.
Use these five blissful yoga poses to enjoy relaxation from the comfort of your home.
Purpose: This all-around, amazing position lengthens the body including the chest, back, glutes and back of thighs (and is particularly good for desk jockeys).
How to get into it: Place hands on the edge of a couch, or other elevated surface, and position feet shoulder-width apart. Walk your feet several inches backward and start to push the hips back while lowering the upper body. The torso should remain parallel to the floor.
Purpose: This restorative hip opener lengthens the gluteals and external rotators of the hip, and can help relieve sciatic nerve compression and pain.
How to get into it: Lie on your back with your head and neck resting on a pillow. Place both feet on the floor. Cross your right leg over the left and gently place your left foot on the couch, or other elevated surface. Place your hands on the inner thigh and calf. Take a few deep, soothing breaths and then maintain a steady-state breath as you hold the pose.
Purpose: To open the hips, lengthen the chest and relieve spinal tension.
How to get into it: Lie on your back with a pillow supporting your head and neck. Place your feet on the floor and a pillow between your inner thighs and calves. Slowly lower your legs to the right and adjust your arms to a comfortable position. Start with three to five deep breaths and continue a steady-state breath. Repeat on the other side.
Purpose: Lengthens the inner thighs, groin and chest.
How to get into it: Place three pillows in a triangle-like position. Lie on your back with your head and neck resting on one of the pillows. Place your feet to the floor and gently open the legs away from the body, allowing the legs to rest on the pillows.
Purpose: This passive, restorative pose calms the mind, relieves mild back and leg tension, and gently lengthens the back of the thighs.
How to get into it: Sit on the floor with your right hip close to the wall. Begin to recline the torso to the ground while you simultaneously bring your right, then the left, leg up on the wall. Move the hips into a comfortable position, usually closer toward the wall. Allow your arms to lie on the ground near shoulder height. Close your eyes and maintain a steady-state breath. To increase the comfort of this pose, place a pillow behind your head and neck.
Both the AM and PM yoga workouts were first published on the ACE Fit Life blog by Elizabeth Kovar.
Awareness Method: Hold each position for as long as you feel comfortable. Move to the next pose when you are ready.
Use these five blissful yoga poses to enjoy relaxation from the comfort of your home.
Pose: Downward Dog on the Couch
Purpose: This all-around, amazing position lengthens the body including the chest, back, glutes and back of thighs (and is particularly good for desk jockeys).
How to get into it: Place hands on the edge of a couch, or other elevated surface, and position feet shoulder-width apart. Walk your feet several inches backward and start to push the hips back while lowering the upper body. The torso should remain parallel to the floor.
Pose: Supine Pigeon
Purpose: This restorative hip opener lengthens the gluteals and external rotators of the hip, and can help relieve sciatic nerve compression and pain.
How to get into it: Lie on your back with your head and neck resting on a pillow. Place both feet on the floor. Cross your right leg over the left and gently place your left foot on the couch, or other elevated surface. Place your hands on the inner thigh and calf. Take a few deep, soothing breaths and then maintain a steady-state breath as you hold the pose.
Pose: Supported Spinal Twist
Purpose: To open the hips, lengthen the chest and relieve spinal tension.
How to get into it: Lie on your back with a pillow supporting your head and neck. Place your feet on the floor and a pillow between your inner thighs and calves. Slowly lower your legs to the right and adjust your arms to a comfortable position. Start with three to five deep breaths and continue a steady-state breath. Repeat on the other side.
Pose: Supported Reclining Butterfly Pose
Purpose: Lengthens the inner thighs, groin and chest.
How to get into it: Place three pillows in a triangle-like position. Lie on your back with your head and neck resting on one of the pillows. Place your feet to the floor and gently open the legs away from the body, allowing the legs to rest on the pillows.
Pose: Legs Up the Wall Pose
Purpose: This passive, restorative pose calms the mind, relieves mild back and leg tension, and gently lengthens the back of the thighs.
How to get into it: Sit on the floor with your right hip close to the wall. Begin to recline the torso to the ground while you simultaneously bring your right, then the left, leg up on the wall. Move the hips into a comfortable position, usually closer toward the wall. Allow your arms to lie on the ground near shoulder height. Close your eyes and maintain a steady-state breath. To increase the comfort of this pose, place a pillow behind your head and neck.
Both the AM and PM yoga workouts were first published on the ACE Fit Life blog by Elizabeth Kovar.
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