Begin each session with relaxation and release the troubles of the day. Clear yourself so that your awareness will be focused on your yoga practice.

Deep Diaphragmatic Breathing

Lie down on your back. Begin by moving into a full body. Stretch and inhale as you elongate your body. Exhales as you release the stretch and relax completely.

Begin your deep breathing through the nose. As you inhale, allow the lower abdomen to fill then the mid section and finally the lungs and upper chest expand. Exhale by contracting the lower abdomen first, pressing the air out in the reverse: abdomen, diaphragm and finally the lungs. This will create a wave like motion. Do this five or six times. When you feel focused and centered, gently push yourself up to a seated position to being our next posture.

Rock and Roll

From seated position bring your knees to your chest, encircle your arms around your knees. Begin rocking back and forth on your spine. Remember to keep your chin tucked.

Hip Relaxer

From seated position, stretch the left leg straight out. Cradle the right leg in your arms and gently rock the leg back and forth, paying close attention to lubricating the hip flexor. Change legs and repeat movement.

Butterfly

Remain in seated position. Place bottoms of feet together so that knees are outstretched.

Forward Bend

Begin from a seated position, legs straight out in front of you. Inhale as you bring your arms up over your head, elongating your spine. Exhale as you bend forward, keeping your back straight. Bring your nose to your knees or as close to your knees as you can while keeping your back straight. Repeat three times.

Inclined Plane

From seated position place your hands on the mat behind you, finger tips pointing away from your body. Stretch your legs straight out in front of you. Press into the floor using your hands and heels lifting your body. As you gain strength your head and neck can be extended all the way back.

The Pump

Lie down on your back with your arms by your side, palms down. Inhale as you lift your left leg and rotate your ankle. Exhale as you slowly lower your leg to the floor. Inhale lifting the right leg toward the ceiling, rotating the ankle. Exhale as you lower your heel to the floor. Lift both legs together toward the ceiling as you inhale. Exhaling slowly lower your legs to the floor.

Knee Squeeze

Pull your knees up to your chest, pulling them in closer to the chest with your hands. From this position, place your arms out in a “T”. Look towards your left hand as you slowly lower your knees to the right. Reverse the motion looking toward your right hand, lowering your knees to the left.

Sponge

Lie down, gently spreading the arms and legs out to the side comfortably relax.

Come to Mountain

From standition position come to Mountain Pose by first balancing your weight evenly on both feet. Lift up into the thighs. Tck your bum, lift the ribs away from the pelvic bones. Square the shoulders, lift the chin, place hands toether in prayer position. Close your eyes and feel the strength of the Mountain. Perfectly balanced and centered, close your eyes and become balanced.

The Tree

From mountain pose bring your hands up over your head and lift up on to the toes. Breathe in as you stretch to the sky.

Chest Expander

Standing, lace your fingers behind your back and bend forward from the hip. Bring your arms up behind you as you bend forward. Inhale as you return to standing.

Shoulder Shrugs

Inhales as you gently lift your shoulders towards the ears and exhale as you lower the shoulders. Repeat three to five times.

Neck Rolls

Come to a seated cross legged position. Gently rotate your head to the right, looking over your right shoulder. Bring chin down to center … Hold for a moment. Rotate your head to the left, looking over the left shoulder. Repeat again to each side. From center bring your head all the way back and forward, as if you are saying yes. From center position, rotate your head around full circle, repeat to the opposite side.

Cat Stretch

Push yourself up onto your hands and knees. Being to arch your back as if you were a cat. Hold and feel the stretch. Reverse the stretch by making a “U” with your spine, pressing the chest forward. Repeat this motion slowly five or six times.

Child’s Pose

Sit back on your heels, bring your forehead to the floor. Circle your arms around behind you until your hands touch your heels. Spend a few moments allowing this gentle posture to release any tension in the lower back.

Final Sponge

As you come to a resting position on your back allow your breath to become slow and even. Begin to do a progressive relaxation starting with your toes, moving all the way up your body. Allow gravity to take over as you become calm and relaxed deep within the core of your being. It is important to give yourself this gift of deep relaxation for at least ten minutes.

Enjoy Your Daily Practice of Yoga … You Will be Amazed With the Difference It Makes

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