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