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BellaOnline's Yoga Editor


Thursday Yoga Sequence

Guest Author - Terri Johansen

This short yoga sequence is next in a week of yoga sequences. Thursday’s sequence is based on poses that are beneficial for the 3rd Chakra the Solar Plexus.

•Begin seated on the floor in Staff Pose
•Extend both legs straight out and lift your chest
•Lift both arms up overhead and inhale
•On your exhale fold forward and extend your arms reaching forward out over your legs for Seated Forward Bend Hold for 5-8 breaths
•Slide your hands up your legs and back into Staff Pose

•Bring your left foot in against the inner thigh of the right leg
•Lift both arms up overhead and inhale
•On your exhale fold forward and extend your arms reaching forward out over your right leg for Head to Knee Pose
•Slide your hands up your leg keeping your left foot against right inner thigh
•Take your left leg and cross the foot over the right leg placing your foot on the outside of the thigh
•Sit up straight and keep your chest lifted
•Place your right hand on your left knee
•Reach behind your back with your left arm putting your hand on the floor behind your butt
•Twist your body to the left for Half Lord of the Fishes, hold for 5-8 breaths
•Return to center and return to Staff Pose. Repeat the entire sequence switching legs

•Begin in Staff Pose, seated on the floor
•Extend both legs straight out and lift your chest
•Lean back onto your butt and find the spot where you can balance comfortably
•Once in that spot lift both arms and reach forward in front of you, palms facing each other
•At the same time lift both legs straight out in front of you for Boat Pose if you find this too difficult bend your knees
•Hold for 5-8 breaths and return to Staff Pose. Repeat the pose 3 times

•Begin on your hands and knees in Table Pose, knees directly under hips and hip width apart, shoulders directly under shoulders, shoulder width apart
•Lift your face, chest and tailbone, then slowly drop your head and chest, round your back and drop your tailbone for Cat/Cow Pose.
•Repeat in a slow constant motion for 5 full movements

•Lower yourself down to your stomach
•Extend legs straight out behind you
•Your arms should be directly under your shoulders
•Lift your face and chest looking forward
•Keep your arms slightly bent at the elbow for Cobra Pose
Repeat pose holding for 5 breaths each time

•Come up onto your knees
•Let your arms hang at your side, then bring them to your lower back to provide support for the warm-up of Camel Pose
•Take a deep breath and lift and extend your body up
•Slowly bend taking the upper back, shoulders, and head back
•Let your hands support your lower back; do not bend at the lower back
•Hold for 3 breaths and then return to start on your knees
•Now slowly bend taking the upper back, shoulders, and head back
•Drop your arms behind you and reach for your feet for Camel Pose,
•Hold for 5 breaths and repeat
•If the full pose is too difficult then repeat the preparation pose with your hands behind your back

•From your knees drop forward into a Child’s Pose
•Bring your hips down low towards your feet
•Stretch your arms forward in front of you dropping your chest
•Drop your head and relax for 10 breaths

There you have it, Thursday’s sequence. Enjoy!

Always check with a medical professional before you do these poses or any type of physical yoga. Live well, practice yoga.

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Content copyright © 2015 by Terri Johansen. All rights reserved.
This content was written by Terri Johansen. If you wish to use this content in any manner, you need written permission. Contact Korie Beth Brown for details.


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