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Dynamic Warm-Up (Sample yoga sequence)

3 min
 · 
10 exercises
Start with and carry Yogic Breathing throughout your entire practice and release it during your final rest in Corpse, unless following with another sequence. Move slowly and mindfully through each exercise.
Yogic Breathing
5 breaths
Cat Stretch
3 breaths
Balancing Table
3 breaths
Tiger
3 breaths
Plank Flow
3 breaths
Striking Cobra
3 breaths
Palm Tree
3 breaths
Swaying Palm Tree
3 breaths
Standing Yoga Seal
3 breaths
Corpse
Dynamic Warm-Up (Sample yoga sequence)
3 min
 · 
10 exercises
Start with and carry Yogic Breathing throughout your entire practice and release it during your final rest in Corpse, unless following with another sequence. Move slowly and mindfully through each exercise.
Yogic Breathing
5 breaths
Set 1 of 0
Rest before next set
Get ready
123GO
Inhale and feel the belly, then chest, then throat expand
Primary muscle group(s):
Abs, Chest
Pronunciation:
PRAHN-AH-YAHM-ah
  1. Sit in a comfortable position. Lengthen your spine.
  2. Place your right hand over your belly and your left hand over your chest. Close your eyes.
  3. Inhale into your belly, slowly and deeply. Feel your belly expand. As you continue the inhalation, feel your ribs expand next and then the base of your throat.
  4. As you exhale, relax the upper chest, feel the ribs contract next and lastly the belly.
  5. Each breath should flow naturally without tension. Repeat 5 to 10 rounds of this breath.

Modification: Place a firm cushion or rolled mat under your bottom to bring more length to your spine.

Cat Stretch
3 breaths
Set 1 of 0
Rest before next set
Get ready
123GO
Align wrists under shoulders · Align knees under hips · Broaden shoulders · Inhale and arch · Exhale and round
Primary muscle group(s):
Lower Back, Middle Back / Lats, Spine, Upper Back & Lower Traps
Secondary:
Neck & Upper Traps, Shoulders, Wrists
Pronunciation:
mar-jar-ee-AH-sah-nah
  1. Begin on all fours. Bring your wrists directly under your shoulders and knees under your hips. Bring your head to a neutral position.
  2. With an inhale, arch your spine, reaching your head and tailbone toward the sky. Let your belly drop toward the floor.
  3. With an exhale, round your spine, drawing your head and tailbone toward the floor.
  4. Repeat this movement.

Modification: Place a folded blanket under your knees for cushion.

Balancing Table
3 breaths
Set 1 of 0
Rest before next set
Get ready
123GO
Draw belly toward spine · Broaden shoulder blades · Flex top foot · Keep top leg, torso and top arm in one line
Primary muscle group(s):
Abs, Spine
Secondary:
Glutes & Hip Flexors, Shoulders, Wrists
Pronunciation:
dahn-dah-yahm-nah bhar-mahn-AH-sah-nah
  1. Begin on all fours. Bring your wrists directly under your shoulders and knees under your hips. Bring your head to a neutral position.
  2. Stretch your right leg back with an inhale. Bring it parallel to the floor. Flex the foot.
  3. Reach your left arm forward with an inhale. Bring it parallel to the floor.
  4. Balance here for one or more slow, deep breaths. Lower with an exhale. Change sides and repeat.
Tiger
3 breaths
Set 1 of 0
Rest before next set
Get ready
123GO
Align wrists under shoulders · Align knees under hips · Lengthen the neck · Inhale and arch · Exhale and round
Primary muscle group(s):
Abs, Spine
Secondary:
Glutes & Hip Flexors, Knees, Lower Back, Shoulders, Wrists
Pronunciation:
vyah-GRAHS-ah-nah
  1. Begin on all fours. Bring your wrists directly under your shoulders and your knees under your hips. Bring your head to a neutral position.
  2. With an inhale, reach your right foot toward the sky. Arch your spine and look up.
  3. With an exhale, draw your right knee toward your nose. Round your spine.
  4. Repeat this movement, then change sides.

Modification: Place a folded blanket under your knees for cushion.

Plank Flow
3 breaths
Set 1 of 0
Rest before next set
Get ready
123GO
Hands shoulder-width apart, fingers wide · Feet hip-width apart · Draw belly toward spine
Primary muscle group(s):
Abs, Obliques, Shoulders, Spine
Secondary:
Middle Back / Lats, Quadriceps, Triceps, Wrists
Pronunciation:
koom-bhah-KAH-sah-nah vin-yah-sa
  1. Begin in Downward Facing Dog. Bring your hands as wide as your shoulders and feet as wide as your hips. Spread your fingers wide. Reach your tailbone toward the sky behind you.
  2. With an inhale, shift forward into Plank, bringing your shoulders over your wrists.
  3. With an exhale push back into Downward Facing Dog.
  4. Repeat this movement.

Modification: Lower your knees to the floor.

Avoid this pose if you have high blood pressure or carpal tunnel syndrome.

Striking Cobra
3 breaths
Set 1 of 0
Rest before next set
Get ready
123GO
Keep hands fixed to floor shoulder-width apart · Draw shoulders away from ears · Keep elbows bent
Primary muscle group(s):
Abs, Obliques, Shoulders, Spine
Secondary:
Biceps, Middle Back / Lats, Triceps, Wrists
Pronunciation:
shah-shahnk bhoo-jahng-AH-sah-nah
  1. Begin in Extended Child’s Pose: sit back on your heels and reach your arms in front of you. Bring your hands shoulder-width apart.
  2. With an inhale, lift your hips, bend your elbows and slide your chest forward along the floor. Then press into your hands and reach your chest forward and up, coming into Extended Cobra.
  3. With an exhale, lift your hips and push yourself back into Extended Child’s Pose.
  4. Repeat this movement.

Modification: Rise only into Low Cobra, keeping your belly on the floor and elbows bent.

Palm Tree
3 breaths
Set 1 of 0
Rest before next set
Get ready
123GO
Feet hip-width apart · Draw shoulders down · Tuck tailbone under · Tuck front ribs in
Primary muscle group(s):
Abs, Spine
Secondary:
Ankles, Chest, Quadriceps, Shoulders, Upper Back & Lower Traps, Wrists
Pronunciation:
TAHD-AH-sah-nah
  1. Stand with your feet hip-width apart.
  2. Rest your hands on top of your head with an exhale, fingers interlocked.
  3. Reach your palms toward the sky with an inhale. Come on to your toes and stretch your whole body.
  4. Balance here for one or more slow deep breaths.
  5. Exhale and lower. Repeat this movement.
Swaying Palm Tree
3 breaths
Set 1 of 0
Rest before next set
Get ready
123GO
Bring feet wider than shoulders · Do not move hips · Draw shoulders down
Primary muscle group(s):
Abs, Obliques, Spine
Secondary:
Middle Back / Lats, Shoulders, Upper Back & Lower Traps, Wrists
Pronunciation:
teer-yahk-ah TAHD-AH-sah-nah
  1. Stand with your feet wider than your shoulders.
  2. With an inhale, stretch your palms toward the sky, fingers interlocked.
  3. Bend to the right with an exhale. Do not move your hips.
  4. Rise to center with an inhale. Change sides and repeat this movement.
Standing Yoga Seal
3 breaths
Set 1 of 0
Rest before next set
Get ready
123GO
Draw shoulder blades together · Keep neck in line with spine · Keep knees bent, aligned over ankles
Primary muscle group(s):
Hamstrings, Quadriceps, Shoulders, Upper Back & Lower Traps
Secondary:
Chest, Glutes & Hip Flexors, Spine, Triceps
Pronunciation:
dahn-dah-yahm-nah yo-gah moo-DRAH-sah-nah
  1. Stand with your feet hip-width apart. Bring feet parallel. Reach your hands toward the sky with an inhale, palms facing each other.
  2. Bend your knees with an exhale and shift your hips back and down.
  3. Interlock your fingers behind you with an inhale. Open your chest.
  4. Bend forward with an exhale, keeping your knees bent. Draw your chest toward your thighs and reach your arms up and forward. Relax your neck.
  5. Lift your torso with an inhale, release your hands and reach your hands toward the sky.
  6. Repeat this movement.

Avoid this pose if you have high blood pressure.

Corpse
No sets / reps / duration specified
Sets/Reps not set
Get ready
123GO
Relax for 5-10 minutes unless performing another sequence next.
Primary muscle group(s):
Spine
Pronunciation:
shah-VAH-sah-nah
  1. Lie on your back. Bring your feet wide and let them flop open.
  2. Bring your arms several inches away from your torso, palms up.
  3. Make any minor adjustments needed so that you are completely comfortable.
  4. Close your eyes. Find stillness.
  5. Hold the pose and take natural breaths. Focus your attention on your breath.
  6. Come out of the pose slowly and gently.
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  • Mon, Jul 22
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