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Friday Yoga Sequence
By the end of the work week you may be ready for a restful, calming yoga experience. This is a seated sequence with some forward bends and a few restorative poses that will provide the ultimate relaxation.
Began in Easy Pose, seated with legs crossed, sit up tall, chest lifted, head level. Take the palms of your hands and rub them together vigorously until you feel the heat generated between them. Take your palms and place one over each eye. Hold them there for one minute. Bring them away and feel the relaxation around the eyes and face.
•Start with neck releases. Drop your right ear to your right shoulder. Then slowly slide your right chin down below your right shoulder. Bring your head slowly back to center and repeat to the left.
After you have done both sides then return your head to center. Lift your neck and head tall then slowly let your chin drop towards your chest. Bring your head back to center and turn to look over your right shoulder, and then the left.
•Lift your shoulders up towards your ears and roll them down your back 5 times. Take a deep inhale with each lift and exhale as you release your shoulders down.
•Place both hands on the floor in front of you. Began to step your hands out slowly as your bend at the waist. Reach forward as far as possible and relax into the bend for 10 breaths.
• Repeat the above position. However change the cross of yours legs so the opposite leg is on top.
• Come into Staff Pose, legs straight out in front; sit tall up out of your hips, lengthening your spine. For Seated Forward Bend lift your arms up overhead and inhale. With your exhale fold forward out over your extended legs. Bring your arms down as you fold and place your hands on your thighs. Slowly walk your hands as far forward as possible, relax into the bend for 10 breaths.
•While still in the Forward Bend move both hands to the outside of the right leg. Reach to the right stretching the left side. Repeat to the left. Come to center and slowly slide your hands up your legs.
•Bring your right foot in and place it on top of the left thigh. This is a hip stretch and you may find it tight to fold forward so don’t push it. However if you are comfortable then reach forward with both hands and fold for 8 breaths.
• Drop your right foot to the floor on the outside of the left knee. Your right knee will be up. Bring your left hand to your right knee and slowly twist to the right placing your right hands behind your back. Hold for 5 breaths.
•Return to Staff Pose and repeat the hip stretch and twist to the opposite side.
You will need several props for the next exercises. You can use blankets, pillows, and other items found in your home. You can change any of the props I recommend. Roll them tighter or looser, use one instead of two pillows, do whatever makes you the most comfortable.
• Preparation: roll a blanket up medium tight. You will need another blanket or two pillows also. Lie on your back and take the tightly rolled blanket and place it under your shoulders, even with your arm pits. Extend your arms out to the side loosely.
Take two pillows or another blanket and place them under your knees. Now simply relax and hold for 2-3 minutes.
•Preparation: you will need two rolled blankets or pillows. Lie on your back with knees bent and feet flat on the floor. Place two loosely rolled blankets or pillows to the right side your body.
Roll your torso to the right and on top of the blankets or pillows. Wrap your arms around them and rest your head as though you were going to sleep. Once you are in a comfortable position (adjust as you need), drop the knees to the right also and let them rest gently. Hold for 2-3 minutes then repeat on the other side.
• Lie flat on your back with legs straight out. Bring the soles of your feet together into Reclining Cobbler’s Pose. Use any of your props to support your body in a resting position. You might want to place pillows or blankets under your knees. You may want to use a loosely rolled blanket under your lower back, or under your shoulders. Hold 2-3 minutes.
•It is time for Savasana, yogic rest. You may use the traditional Savasana with legs straight out and dropped open loosely and arms at side also dropped loosely. Or if you prefer you can remain in the Reclining Cobbler’s Pose. One more choice that has not been included in the sequence but is an excellent pose for relaxation is Legs up Wall. Whichever pose you choose remain for a minimum of 5 minutes and shoot for ten.
When you conclude your sequence your body should feel totally relaxed and your mind calm and at ease.
Always check with a medical professional before practicing this sequence or any type of yoga or exercise. Live well, practice yoga.
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