Extraite de l’étude « Efficacy of Yoga for Depressed Postpartum Women: a Randomized Controlled Trial », je vous propose la séquence suivante pour vous aider à garder le moral.nJe propose également des cours de Yoga Post-Natal ici.
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Séquence sans détails
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Warm-up (8-10 minutes) Seated: Arms overhead/down (5 sets)
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Cat Stretch (5 sets)
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Thread the Needle (R/L: 5 breaths)
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Downward Dog (DD) (5 breaths)
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Transition: walk to top of mat
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Standing forward bend (5 breaths)
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Spinal roll up (5 breaths)
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Mountain pose (5 breaths)
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Sun Salutation A (3-5x, with modifications)
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Integrative (25 minutes) Lateral side stretch (R/L: 5 breaths)
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Standing: Arms overhead/down (5 sets)
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Modified crescent lunge (R/L: 5 breaths)
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Transition: Spinal roll up to mountain pose
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Warrior II* (R: 5 breaths)
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Exalted Warrior* (R: 5 breaths)
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*R: L (5 breaths)
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Forward bend (5 breaths)
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Modified extended side angle* (R: 5 breaths)
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Triangle* (R: 5 breaths)
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*R: L (5 breaths)
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Tree (R/L: 5 breaths)
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Transition to Floor Sequence
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(1 minute)
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Child’s posea (5 breaths)
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Transition: table top position
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Cat Stretch (5 sets)
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Cool down stretches/Close of
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practice (20-22 minutes)
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Half camel posea (2 sets: 5 breaths)
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Transition: DD -> top of mat, seated position, roll back onto
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mat
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Bridge Pose (2 sets: 5 breaths)
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One knee-to-chest pose (R/L: 5 breaths)
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Both knees-to-chest (1 set: 5 breaths)
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Modified supine twist (R/L: 5 breaths)
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Happy baby pose (5 breaths)
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Corpse pose (8-10 minutes)
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Détail des asanas
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Sequence I: Breathing/Meditation (5 minutes)
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• Sit upright with an erect spine and legs crossed at ankles; lengthen through the
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crown of the head towards the ceiling (may alternate between starting in a seated
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position and child’s pose)
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• Draw shoulders back and down from the ears
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• Begin to relax the face and jaw
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• Start to notice the rise and fall of the abdomen with every inhale and exhale
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Note: As student’s begin to prepare for their practice by connecting to their breath and
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dropping into their bodies, encourage them to use the breath as an anchor point during
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their practice to bring them back to the present moment when the mind wanders or drifts.
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Sequence II: Warm-up (10-15 minutes)
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Seated: Arms Overhead/Down
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• Remain in a seated position (if starting in child’s pose with knees wide, slide
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hands back to knees and draw knees together, come back to a seated position)
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back straight, navel pulled in slightly
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• On the inhale, lift your arms overhead; on the exhale, draw your arms down to
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your side laterally, as though you are pushing something down with the palms of
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your hands (Modification: arms may be slightly bent)
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• Repeat this movement, and link breath with movement
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• Repeat for 4 sets
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Transition to tabletop position: At the end of the last set, bring your hands forward to the
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top of the mat, separate your hands shoulder width distance and press down into your
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palms. Slide your knees forward slightly so they are directly underneath your hips, and
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are hip width distance; shins and feet are resting on the mat.
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Cat Stretch/Spine Flexion (from tabletop position)
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• Place your hands under your shoulders and your knees under your hips. Spread
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your fingers wide, and press through the base of your fingers (Modification:
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balance on your knuckles if you feel strain in your wrists)
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• On the in breath, focus on your neutral spine
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• As you exhale, draw your belly in, round your back, and draw the tailbone down
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between your legs
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• Drop your head down, and tuck your chin towards your chest as you look up
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toward your navel. On your next inhale, tilt your pelvis back to neutral position
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so that your back is in a flat position, chin forward away from chest and eye gaze
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forward.
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• Inhale, maintain a neutral spine; on the exhale repeat the rounding of the back and
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tilting of the pelvis
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• Repeat for 5 sets
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Thread the needle
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• From tabletop position, slide your right hand through the space between your left
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arm and left thigh as though you are threading a needle
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• Draw your torso, chest, and right ear down toward the mat; eye gaze at the edge
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of your mat
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• Press down through your left hand, and put a slight bend in your left elbow
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(Variation: To increase the stretch through your torso and shoulders, reach your
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left hand towards the ceiling and continue to stretch through your right hand,
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sliding it away from your body)
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• Hold for 5 breaths; to release, take an inhale and on the exhale slide right hand
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back to the mat to come back into table top position; inhale, on the exhale repeat
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on left (hold for 5 breaths)
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Transition: tabletop position
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Downward Facing Dog Pose (from tabletop position)
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• Spread your fingers wide, and root down through your palms
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• As you inhale, curl your toes under and on your exhale, lift your knees away from
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the mat and hips toward the ceiling
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• Knees are slightly bent and heels are lifted away from the floor
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• Lift the sit bones toward the ceiling, and press your thighs back
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• Press your heels down toward the mat, and straighten your knees
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• Press down into the palms of your hands and draw your shoulder blades down
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your back, toward your tailbone
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• Press firmly and evenly down through your palms and fingers, and engage your
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legs
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Transition: slowly walk your feet forward to the top of your mat, preparing for standing
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forward fold.
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Standing Forward Fold
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• Separate feet hip width distance (wider if you feel strain in the lower part of your
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back)
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• Soften your knees, draw the navel in toward your spine
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• While rooting down through your feet, feel your legs engage and sit bones
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extending upward
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• Allow your shoulders to roll forward towards the mat, harms hang heavy
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(Variation: grab opposite elbows)
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Spinal Roll Up
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• Bring hands down to the mat, and roll up one vertebra at a time, bring the chin up
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last
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Reach both arms up toward the ceiling and then lower arms down to your side
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with palms facing out
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Mountain Pose
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• Stand tall, draw shoulder blades back and down
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• Crown of the head lengthens toward the ceiling
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• Pelvis is neutral, tailbone draws down toward your mat
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• Root down through the soles of your feet as you spread your toes wide apart
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Sun Salutation A
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• Plank: starting position for a push up.
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• Pressing hands into the ground-wrists elbows and shoulders are in one line
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• Press out through your heels as though you were standing in Mountain Pose
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• Keep from sinking in the lower back or pelvis by reaching your tailbone toward
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your heels and drawing your navel toward your lower spine
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• Modified version: build from this point
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• As you exhale, lower your knees, chest, and chin to the floor (“eight point
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posture”)
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• Inhale into cobra. Press your hips toward the floor as you slide your chest forward
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between your hands, point your toes and roll up into Cobra. Then, pull back into
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downward facing dog.
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Sequence III: Integrative poses (25-30 minutes)
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Standing: Lateral Stretch
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• On the inhale, reach your right arm toward the ceiling
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• Exhale, stretch right hand towards left side of room as you press your right hip in
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the opposite direction
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• Lift out of your waist, draw your navel in toward the spine, and press your feet
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down into the mat (hold for 5 breaths)
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• Inhale to stay, on the exhale reach your right arm back up to the ceiling and float
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the arm down to your side
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• On your next inhale, reach your left arm up toward the ceiling and continue to
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lengthen out of your waist; on the exhale stretch your left arm towards the right
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side of the room and press your left hip towards the left, in the opposite direction
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• Right hand slides down your right leg as you continue to press down through your
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feet, thighs are contracted, legs are strong. Both hips are level, in one line from
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the side.
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• Take an inhale through the nose, as you exhale use the left arm to pull you back
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up to standing position, left arm floats down to your side
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Standing: Arms overhead/down
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• As you inhale, reach both arms overhead and as you exhale float your arms down
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to your side, creating natural resistance through the arms
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• Repeat 4 more times, linking breath with movement; as you inhale reach arms
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overhead and on the exhale, draw your arms down to the side
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Transition: Mountain pose to forward fold
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Modified Crescent Lunge
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• From forward fold, step left foot back, and come into a lunge with your right knee
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directly above your ankle
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• Keep your fingers on the mat for support; work to lift your torso off your thigh
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with the crown (top) of your head extended toward the front of the room
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• Lower your left knee to the mat and flatten your left foot, toes extending
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• Place your hands on top of your right knee; hold this position, keep your pelvis
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neutral (tailbone draws down toward the floor)
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• To move deeper into lunge, bend the front knee and allow the hips to come
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forward toward the mat
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• To release, press hands down into the mat, use for support as you lift the left knee
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off the mat, curl over your left toes, step your left foot forward to meet your right
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foot.
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• Inhale, lift the chest; on the exhale, fold forward. Repeat lunge on opposite side
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using same instructions.
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Standing Forward Fold
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• Stand in mountain pose, hands on hips. As you exhale, bend forward from the
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hips and lengthen the front of the torso.
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• With knees straight, or slightly bent, bring your finger tips (or palms) to the floor
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slightly in front of your feet
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• Press heels firmly into the floor and tilt your tailbone back, spiral the thighs
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inward
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• With each inhale, lift and lengthen the torso; with each exhale, release more fully
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into the forward bend
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• Relax your neck, allow the head to hang heavy, soften the jaw
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• Release any tension in the neck or shoulders
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Warrior II Pose
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• Start in a wide stance, turn the right foot out, the left foot slightly in, bend the
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right knee and draw the knee toward the little-toe of the front foot
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• If the knee goes past the heel, slide your front foot forward (or slide back foot
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back) for a wider stance
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• Front sit (R/L) bone draws down and under toward the mat
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• Back leg is strong; press outer edge of back foot toward the mat to create lift
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through the arch of the foot
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• Shoulder blades draw down the back; energy draws up through the spine and
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crown of head
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Triangle
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• Start with a wide stance, length of arms extended parallel to the floor. Turn right
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foot to a 90 degree angle, the left foot turns in slightly.
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• Shift hips to the left, draw the right sit bone under while reaching out to right
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through the spine and arm; create maximum extension through the arms.
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• Release hand (R/L) to lower leg or ankle (shin to modify), opposite hand reaches
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toward the ceiling. Legs are straight and engaged without hyper-extending
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through the front knee.
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• Torso is long, and the neck is relaxed
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Standing Forward Bend
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• Feet separated wide (similar to triangle pose), outer edges of the feet parallel
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• Knees should be slightly bent (prevents constriction in the hamstrings and lower
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area of the back)
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• Draw pubic bone back and up while stretching the belly button and sternum
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toward the floor
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• Bring weight forward to the balls of the feet while grounding the fronts of the
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heels, hips should be directly over the heels, and neck relaxed (chin should not be
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forward; eye gaze down toward the mat).
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• Legs are straight (slight bend in the knees) and strong
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Tree Pose
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• Press down through the heel of the left foot to encourage engagement through the
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leg and heel
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• Pick up your right foot and place on the inside of your ankle, shin, or thigh
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• Place hands at hips to modify; or, place palms together at center of chest and
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either stay here or reach hands overhead
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• Repeat on opposite side
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Transition to Floor Sequence: step to top of mat -> mountain pose into forward fold
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-> modified high plank to low plank pose to upward dog
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Cat Stretch/Spinal Flexion: see “Warm-up sequence” for instructions
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Child’s Pose
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• Slide your arms forward to the top of the mat and your hips toward your heels;
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allow your forehead to rest down on the floor.
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Stretch the arms in front of you for greater extension of the spine; feel free to let
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your arms come alongside your body to relax your shoulders.
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• Stretch through your fingers on an inhale, and sink back toward your heels on the
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exhale.
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• To transition, keep your hands at the top of the mat and bring yourself back up
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into tabletop position, slide your knees toward the middle of your mat, stack the
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hips above the knees.
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Sequence IV: Cool down stretches/close of practice (20-22 minutes)
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Camel Pose
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Transition: Tabletop position
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• Place palms on your sacrum with fingers pointed down, lift your chest, and let
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your head drop back if comfortable (if not, keep head up and face forward).
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• Press your pelvis forward and arch your back, continue to breathe long and deep
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through your nose.
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• To move into the full expression of the pose, lean back and place your right hand
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on your right heel, then your left hand on your left heel.
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• Continue to press your pelvis forward and lift your chest so that the weight of
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your body is not in your hands.
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• To release out of pose, move your right hand to your lower back, then your left
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hand.
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Bridge
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• From a supine position, slide feet toward buttocks, with feet hip width distance
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and parallel.
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• Take a deep breath in, on the exhale press down through the feet and lift up your
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hips.
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• Feel your inner thighs spiral toward one another as you root down through your
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feet, the tailbone is lengthening down toward your feet.
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• Draw your arms underneath your back, clasp your hands together and interlace
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your fingers. Move the shoulder blades together, releasing any tension from your
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neck, and draw your chin toward your chest.
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• Hold for 5 full breaths. On the last inhale, start to lower body slightly to the mat
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and as you exhale, bringing arms out from underneath your back and your lower
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back to the mat one vertebrae at a time. Straighten your legs out in front of you.
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One Knee-to-Chest Pose
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• From a supine position, draw your right knee toward your chest, and clasp your
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hands on the shin, below the kneecap.
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• Left leg stays straight; flex the left foot to maintain a strong and active leg.
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Squeeze your elbows down and in toward the sides of your body, and gently tilt
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your chin toward your chest (you should feel extension in the neck; if any strain,
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lift the chin slightly).
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• On the inhale, soften your grip slightly; on the exhale, move deeper into the
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stretch.
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• To release, unclasp the hands and bring the right leg back to a straight position;
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complete on the left side.
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Both Knees-to-Chest Pose
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• Lying on your back, draw the knees toward your chest, keep your feet side by
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side, in a relaxed position. Reach for opposite elbows across your shins (or
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forearms/wrists if can’t reach the elbows).
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• On the inhale, release knees slightly away from your chest; on the exhale, squeeze
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the knees in. At the same time, work to keep the lower part of your back and
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tailbone rooted into the mat.
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• Relax your chin down toward your chest; again, focus on extension in the neck.
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Supine Twist
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• Draw both knees in toward your chest and allow your knees to drop over toward
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your left.
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• Place your left hand on top of the right knee, and extend your right arm out to the
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side, away from your body. You may look over your right shoulder unless this
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strains your neck.
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• The twist should be felt in your torso and through the upper part of your back, and
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cervical spine.
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• Take a deep breath in, on the exhale release and come back to center with knees
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in toward your chest. Repeat by moving your knees to the opposite side.
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Happy Baby Pose
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• With legs straight in front of you, draw your knees back into your chest. Lift your
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feet up, but keep your knees bent. Grab for the outer edges of your feet, keep the
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feet flexed. The soles of your feet are facing up.
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• Tuck your chin toward your chest (create extension in the neck), stretch your
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knees toward your chest. Press your lower back down into the mat, with the
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tailbone lengthening away from your body.
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• To intensify the stretch, spread the feet wider apart, as you continue to press the
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lower part of your back down into the mat.
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• To release, bring the soles of your feet together and lower your feet down to the
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mat, arms are down alongside your body. Rest here in bound angle pose.
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• Slide your feet forward toward the top of your mat, arms down alongside the
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body.
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Corpse Pose
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Integration: This is the final pose that closes the student’s yoga practice, allowing for full
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integration of the practice. In yoga philosophy, this is an important pose in the practice
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as it provides an opportunity for reintegration after practicing the physical postures and
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breathing series.
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Instruction:
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• Lie on your back, and spread out comfortably on your mat.
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• Relax arms and legs on the mat, with palms of the hands facing up.
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• Lift your chest slightly off the mat and draw your shoulders down and back away
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from your ears.
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• Take a deep breath in, and on the exhale allow your body to sink down into the
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mat and breathe naturally.
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