Instructions
Today, we will be focusing on yoga as a way to improve flexibility, strength, and relaxation. Please follow the exercises below and take your time with each pose. Remember to breathe deeply and listen to your body.
Warm-Up (5 minutes)
- Start with 2 minutes of deep breathing: Inhale through your nose for 4 counts, hold for 4 counts, and exhale through your mouth for 6 counts.
- Do neck rolls for 30 seconds in each direction. Gently roll your head side to side and forward and backward.
- Perform shoulder circles for 1 minute, 30 seconds rolling forward and 30 seconds rolling backward.
Yoga Poses (20 minutes)
- Mountain Pose (Tadasana) - 1 minute
- Stand tall with feet hip-width apart.
- Engage your thighs, lift through the crown of your head, and relax your shoulders.
- Downward Facing Dog (Adho Mukha Svanasana) - 1 minute
- From a tabletop position, lift your hips up and back, forming an inverted V.
- Press your heels toward the ground and relax your neck.
- Warrior I (Virabhadrasana I) - 1 minute on each side
- Step your left foot back, bending your right knee.
- Raise your arms overhead and gaze up toward your hands.
- Tree Pose (Vrksasana) - 1 minute on each side
- Stand on one leg and place the other foot on your inner thigh or calf (avoid the knee).
- Bring your palms together in front of your chest or raise them overhead.
- Child’s Pose (Balasana) - 2 minutes
- Kneel on the floor, sit back on your heels, and stretch your arms forward.
- Let your forehead rest on the mat and focus on deep breathing.
Cool Down (5 minutes)
- Lie on your back and bring your knees to your chest for 1 minute.
- Extend your legs and relax for 3 minutes in Savasana (Corpse Pose), focusing on your breath.
- Slowly come back to a seated position and end with a few moments of deep breathing.
Reflection
After completing the yoga session, take a moment to reflect on how you feel. Write down your thoughts on the following:
- What was your favorite pose, and why?
- How did you feel during the session?
- Would you like to incorporate yoga into your routine? Why or why not?
Remember, yoga is a practice that helps not just physically but mentally as well. Namaste!