Yogi Gigsters Jumpstart

Yogi Launch - Getting Started
 

Child's Pose ~Balasana~

Ever just want to curl up into a ball and fade away. Well here you go.  Drop into the Child's Pose and relax. Sit back on your heels with your knees tucked under you directly beneath each shoulder.  Arms resting by your sides with your palms facing up or arms reaching out in front stretching your shoulders.  Your forehead should be resting on the floor. Inhale slowly through your nose filling your lungs to capacity and fully exhale softly through slightly parted lips. Stay here as long as you please. 

Flip Child Pose ~Apanasana~

Stay in Child Pose and roll over onto your back. Wrap your arms around your knees and hug them gently, knees to chest.  Hold this pose, close your eyes and breathe. Feel your lower back release onto the floor.  When fully relaxed gently massage your back by rolling around gently. Rocking up and down will massage the spine and soothe your back further. 

Downward Dog ~

A gentle inversion that feels fabulous on the back of your legs, your spine, shoulders, wrists. Standing with your feet shoulder width apart, fold over gently from the hips and place both hands on the floor. Walk your arms out from your feet till your legs are straight.   Lift your hips up and back towards the ceiling at the same time you press your heels gently down towards the floor.  Push the floor away from your body with your hands lengthening your spine. Hold, breathe then drop back down into Child's Pose by folding your toes under and tucking your knees into your chest.

Cat/Cow ~

This is a must if you sit at your desk all day.  This will release your spine and feel fabulous.  Get down on your hands and knees. Make sure your hands are directly under your shoulders, knees directly under your hips. Inhale, drop your belly and lift your tailbone.  Exhale, round your back and tuck your tailbone. Push your spine to the ceiling.  Repeat this sequence 5 to 10 times. Rest in Child's Pose for a few breaths to rest.

Pointer ~

After Cat/Cow remain on your hands and knees. Extend one arm slowly straight out in front of your shoulder keeping it close and in line with your ear.  Extend the opposite leg back.  Hold for as long a comfortable before changing to other side. Engage your tummy (core), gaze downward. Avoid leaning to one side, keep your weight centered squarely above your hips and shoulders. To take this up a notch try it standing.

Yogi Squat ~

Stand with your feet wide apart, toes turned out. Keeping spine straight, lower your hips down as far as they will go. It is OK to take your hands to the floor in front for stability. Try to take the weight into your heels as much as possible.  Line your knees over your toes. Your turn out from the hips and knees should be no more than 45 degrees.  Adjust the feet as needed.  Work on getting your heels to the floor.  If they do not touch the floor place a rolled up towel underneath them for support. Stay in this squat for as long as possible while keeping the weight off the balls of your feet.  Finally with your hands in prayer at chest level use your elbows to open up your knees in line with your toes. Lengthen your spine by lifting your chest. Gaze forward. Hold and breath.

More to come:

Forward Fold ~Uttanasana~

Triangle ~Trikonasana~

Tree ~Vrksasana~

Locust ~Shalabasana~

Be Well