Tuesday, March 29, 2011

MY 45 POSES















This is my life in 45 yoga poses...many of these I have been practicing consistently for a while...some are new ones I want to implement...my focus in my practice is to calm and stimulate the mind and stretch and massage the spine as these are areas that need the most work in my body...of course these poses work so much more than these two areas...poses one through three are my restorative poses that I insert whenever I need a breather and a massage to my spine...there is an * next to any pose that can be done while visiting with someone without seeming rude and at the end there are poses that can be done in bed, in a comfy chair, on the couch and in the car so that stretching can be done in many situations... I start my sequences on number four...MAKE SURE THAT IN IMPLEMENTING ANY EXERCISE PRACTICE THAT YOU ARE LISTENING TO YOUR BODY AND NOT FORCING ANYTHING...



ONE

Cat 




TWO

cow




*THREE

child - bed




FOUR

lion - car




FIVE

neck rolls - bed/comfy chair/couch/car




SIX


shoulder rolls - bed/comfy chair/couch/car




*SEVEN

cow face -  bed/comfy chair/couch





EIGHT

upward bow





NINE 

standing forward bend




*TEN


lord of the dance 






ELEVEN


revolved side angle



TWELVE
grounded warrior 1 




THIRTEEN


standing wide legged forward bend




FOURTEEN

downward facing dog




FIFTEEN


plank




SIXTEEN
upward facing dog



SEVENTEEN
reverse plank




EIGHTEEN
pigeon pose variation 1



NINETEEN
pigeon pose variation 2



TWENTY
pigeon pose variation 3



TWENTY-ONE

cobra



TWENTY-TWO
locust



*TWENTY-THREE
frog



TWENTY-FOUR

bow




TWENTY-FIVE
camel pose



TWENTY-SIX


wheel pose



TWENTY-SEVEN
seated forward bend - bed/couch



TWENTY-EIGHT
upward facing forward bends - bed/comfy chair/couch




*TWENTY-NINE

reclined straight leg stretch - bed/comfy chair/couch




*THIRTY

butterfly - bed/comfy chair/couch


*THIRTY-ONE

glute/hip stretch - bed/comfy chair/couch




THIRTY-TWO
seated wide legged forward and side bends - bed/couch





THIRTY-THREE


bridge




THIRTY-FOUR

plow




THIRTY-FIVE
lotus shoulderstand



THIRTY-SIX


supported headstand



*THIRTY-SEVEN
half spinal twist - bed/comfy chair/couch



*THIRTY-EIGHT

reclined straight leg twist - bed




*THIRTY-NINE


point and flex toes - bed/comfy chair/couch/car




*FORTY



ankle rolls - bed/comfy chair/couch/car






FORTY-ONE

bound lotus - bed/comfy chair/couch








POST STRETCH RESTORATIVE POSES



FORTY-TWO

inverted butterfly - bed


*FORTY-THREE



legs up the wall - bed




*FORTY-FOUR

stretchy criss-cross apple sauce

*=polite to practice while visiting with someone

bed:
~child - bed
~neck rolls - bed/comfy chair/couch/car

~shoulder rolls - bed/comfy chair/couch/car
~cow face -  bed/comfy chair/couch
~seated forward bend - bed/couch
~upward facing forward bends - bed/comfy chair/couch
~reclined straight leg stretch - bed/comfy chair/couch
~butterfly - bed/comfy chair/couch
~glute/hip stretch - bed/comfy chair/couch
~seated wide legged forward and side bends - bed/couch
~half spinal twist - bed/comfy chair/couch
~reclined straight leg twist - bed
~point and flex toes - bed/comfy chair/couch/car
~ankle rolls - bed/comfy chair/couch/car
~bound lotus - bed/comfy chair/couch
~inverted butterfly - bed
~legs up the wall - bed

comfy chair:
~neck rolls - bed/comfy chair/couch/car
~shoulder rolls - bed/comfy chair/couch/car
~cow face -  bed/comfy chair/couch
~upward facing forward bends - bed/comfy chair/couch
~reclined straight leg stretch - bed/comfy chair/couch
~butterfly - bed/comfy chair/couch
~glute/hip stretch - bed/comfy chair/couch
~half spinal twist - bed/comfy chair/couch
~point and flex toes - bed/comfy chair/couch/car
~ankle rolls - bed/comfy chair/couch/car
~bound lotus - bed/comfy chair/couch

couch:
~neck rolls - bed/comfy chair/couch/car
~shoulder rolls - bed/comfy chair/couch/car
~cow face -  bed/comfy chair/couch
~seated forward bend - bed/couch
~upward facing forward bends - bed/comfy 
chair/couch
~reclined straight leg stretch - bed/comfy chair/couch
~butterfly - bed/comfy chair/couch
~glute/hip stretch - bed/comfy chair/couch
~seated wide legged forward and side bends - bed/couch
~half spinal twist - bed/comfy chair/couch
~point and flex toes - bed/comfy chair/couch/car
~ankle rolls - bed/comfy chair/couch/car
~bound lotus - bed/comfy chair/couch

car:
~lion - car
~neck rolls - bed/comfy chair/couch/car
~shoulder rolls - bed/comfy chair/couch/car
~point and flex toes - bed/comfy chair/couch/car
~ankle rolls - bed/comfy chair/couch/car

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