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Yoga Sequence for Mondays

This Monday Yoga Sequence will provide you with energy. The poses also correspond to the Root Chakra. By doing this sequence you will enhance your sense of confidence, trust, and security. It can be done at any time of the day.

Mountain Pose
•Stand up tall with your feet together.
•Take a deep breath and lift your shoulders then roll them back and down.
•Rock slightly back and forth to find your right footing. You may need to spread your feet more.
•Hands are in front of your heart. Namaste`.

Warrior l
•Keep your right foot forward and take your left leg back. Your left foot is turned in slightly, arms at your side.
•Continue facing forward and lunge your right knee.
•Lift both arms up straight overhead and bring palms together.
•In order to make sure you are in proper alignment take a deep breath, let it out down through your pelvis and settle your weight between both legs.
•Hold for 5 complete breaths.

Warrior II
•From Warrior I position keep your legs in the same position and turn the rest of your body to face the left side.
•Lower your arms into a T position.
•Hold for 5 complete breaths.

Triangle
•From the Warrior II position straighten the right front knee.
•Still facing to the left with your arms in a T, lower your right hand to your right leg.
•Place the hand anywhere along the leg that is comfortable and all the way to the floor if possible.
•Hold for 5 full breaths.

•Step forward with the left leg bringing your feet together in Mountain Pose.
•Repeat the entire sequence on the other side.

Eagle Pose
•Come into Mountain Pose and bring your left hand up in front of your face.
•Extend the right arm straight out to the side.
•Draw the right arm in and under the left arm.
•Wrap the arms together and place the palms together.
•Take your right leg over the left and wrap it around the let leg.
•Bend the knees slightly as you balance on your left leg.
•Hold for 5 full breaths. Release and repeat on the other side.

Staff Pose
•Come to a seated position in Staff Pose.
•Extend both legs straight out in front of you.
•Sit up straight and tall.
•Roll your shoulders back and down.
•Drop your chin slightly.
•Hold for 5 full breaths.

Head to Knee Pose
•From Staff Pose bend your left knee and bring the left foot up to rest on the inside of the right thigh.
•Sit up tall and slowly fold forward with both arms straight out over the extended leg.
•Hold for 5 full breaths. Return and repeat on other side.

Cobbler’s Pose
•Return to Staff Pose.
•Bring the soles of your feet together and lower your knees as much as possible.
•Place your hands on your feet or ankles. The placement will depend on how straight you can sit. You do not want to cave in your chest.
•Hold for 5 full breaths and release.

Corpse Pose (Savasana)
•Lie down on your back with legs extended straight out.
•You want to be comfortable so use a blanket, eye pillow, or any other props needed.
•Put your socks on and you may want to put your sweatshirt or jacket on if you feel chilled.
•Take a deep breath and allow your feet to drop open to the side.
•Continue to take deep breaths relaxing the body limb by limb as you breathe.
•Let your arms fall open to your sides with palms facing up.
•Relax your face, loosen your jaw, and let your eyes be soft.
•Your mind is at rest.
•Hold for as long as you like. I recommend 10 minutes or more.

Always check with a medical professional before doing this yoga sequence or any yoga. Live well, practice yoga.

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Content copyright © 2013 by Terri Johansen. All rights reserved.
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