Then bring your feet around three feet apart. Stand up straight in tadasana or samasthiti (mountain pose). Keep it in line with your neck and spine. Inhale and bring your right arm up, exhale and bring it over to the left side. If your right sit bone is coming up then put a block or a folded blanket under your arm.

Bring your left elbow and forearm on to the floor beside you. You are still sitting comfortably as before. You will now do a lateral stretch for your sides. Be sure that you keep your left shoulder down away from your ear. Inhale and open up your chest, exhale and twist to the left as far as you can. Place your right hand on your left knee and your left hand behind you. Next is a simple twist of the spine to stretch it and warm it up. Walk your hands back up to sitting and do the same on the other side, stretching out the left side of your back. Walk your hands forward to stretch out the right side of your back. Now place your hands on either side of your left knee. Use your hands to stretch your lower back, then walk your hands and spine back up to sitting. Spineīring your hands in front of you and walk them forward as far as you can go to stretch your spine. This should be avoided if you have high blood pressure.

On the exhale bring them down in front of you. Inhale and extend them in front of you and up, with your palms facing out. Handsįrom the same comfortable sitting position, interlock your fingers. Then pull your elbow to the right to get a further stretch in the tricep and down the side of your left upper arm. Hold your left elbow with your right hand and push on it so that you feel a stretch in your left tricep. Now raise your left hand and bend your elbow so that your hand is behind your back. Then reverse and do it the opposite way, bringing your elbows from behind around and up on the inhale, and forward and down on the exhale. Repeat two times, for a total of three times. Then inhale and lift your elbows forward and up, exhale and rotate them back and down. Put your fingers on your shoulders, keeping your elbows down. Next is a shoulder rotation to open up the chest and shoulders. Shouldersįrom the same comfortable sitting position, inhale and bring your shoulders up and exhale and bring them down. Do not do this if you have cervical spine or neck injuries. Then reverse the direction for another two times. Inhale and move your head up and around in a circular motion two times. Inhale and make sure your head/neck is neutral in the centre and then exhale and bring your chin down. Inhale and bring it back to the centre, exhale and tilt it to the right. Now inhale and exhale and tilt your head to the left. Inhale and bring it down so your chin is at your chest. Do this three times.įrom the same sitting position, inhale and exhale and bring your head up so that you are looking at the ceiling. Inhale and bring it back to the centre again. Inhale and bring your head back to the centre, exhale and turn it to the left. Then inhale and exhale and turn your head to the right.

Start by slowly breathing in and out, making sure that your head is in a neutral position. If you are having trouble sitting comfortably on the floor, sit on a folded blanket. First, start by sitting comfortably on the floor with your shoulders down and relaxed.

Yoga sequence pdf