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BellaOnline's Yoga Editor


Yoga Sequence for Tuesday

Guest Author - Terri Johansen

This is your yoga sequence for each Tuesday. We are going to focus more on seated poses which open your hips and induce creativity. These poses allow your legs to rest; and the forward bends will relax your mind. Do all poses to the best of your ability.

Easy Pose
• Come to a seated position on the floor and cross your legs
• Place your palms on the floor beside you
• Sit up tall and roll your shoulders back and down
• Walk your hands forward in front of you and begin bending forward
• Bend forward in the front of the body
• Hold for 5 full breaths

• Walk your hands back and come into Easy Pose
• Turn to the right and put one hand on each side of your right knee
• Fold forward over the knee
• Hold for 5 full breaths and come up slowly
• Turn more to the right as you enter into a twist
• Place your right hand behind you and your left hand on your right knee or thigh
• Hold for 5 full breaths and return slowly to center
• Repeat the sequence of folding and twisting this time over the left knee

Side Bend
• From easy pose stretch both arms out to the side as far as you can reach, with palms down
• Keep your right hand planted firmly to the floor
• Lift your left arm up and over your head as you bend to the right
• Hold for 5 full breaths and repeat on the other side

Head to Knee Pose
• Come into Staff Pose with your legs stretched straight out in front of you
• Bend your left knee and place the left foot on the inside of your right thigh
• Slowly walk your hands forward, folding as you bend forward over the right leg
• Hold for 5 full breaths-stay in this position for the following pose

Revolved Head to Knee Pose
• Take your extended right leg and move it out to the side
• Slide your right arm down the leg
• Bring your left arm up and curve over the top of your head
• Turn your face forward and roll your stomach forward
• Your body will be facing forward as you fold from your side down the leg
• Hold for 5 full breaths
• Release, come back to Staff Pose and repeat Head to Knee and Revolved Head to Knee on other leg

Wide Legged Forward Bend
• Come into Staff Pose with your legs stretched straight out in front of you
• Open both legs wide; extend out through your heels
• Place your hands palms down in front of you between your legs
• Walk your hands forward while extending your body forward
• Hold for 5 full breaths then walk your hands back to center
• In this same position, turn to the right and stretch your hands down the right leg
• Fold forward over this leg
• Hold for 5 full breaths then walk your hands back up to center
• Sit up tall and breathe
• Walk your hands out as you slowly bend over the left leg
• Hold for 5 full breaths then walk your hands back up to center
Seated Twist
• Sit in Staff Pose with your legs straight out in front of you
• Bend your left knee and bring your left foot to floor on the outside of the right leg
• Place your right hand on your left knee
• Keep your left arm straight and twist, placing your left hand down on the floor behind you
• Hold for 5 full breaths
• Come back to center and release both legs – repeat on other side

Reclining Cobbler’s Pose
• Lie on your back on the floor with legs stretched straight out
• Rest your arms comfortably at your sides
• Bring the soles of your feet together as you would in a seated Cobbler’s Pose
• Your knees may come up if your hips are not very flexible
• Don’t worry about it. You can use a foam block or blanket under the knees if they are uncomfortable
• Hold for 2 minutes then release

• You can come into Corpse Pose (Savasana) or remain in Reclining Cobbler’s Pose

Always check with a medical professional before doing this yoga sequence or any 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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