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Energize & Awaken Yoga

5 min · Yoga
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Warrior I · Virabhadrasana I

Warrior I

5breaths
Lengthen tailbone toward floor · Anchor outer edge of foot to floor · Draw shoulders away from ears

Muscle Groups
Pronunciation:
VEER-ah-bhah-DRAH-sah-nah one
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Middle Back / Lats, Quadriceps, Upper Back & Lower Traps
Secondary:
Calves, Obliques, Shoulders
  1. Begin standing. Step your left foot 3 ½ to 4 feet back with an exhale. Keeping your heels in one line, point your left foot 45 degrees to the left. Face your torso forward.
  2. Reach your arms toward the sky with an inhale, palms facing each other.
  3. Bend your right knee with an exhale, bringing the thigh parallel to the floor. Align knee over ankle.
  4. Hold the pose and take slow, deep breaths.
  5. Straighten your leg with an inhale, then exhale and step your feet together. Release your arms. Change sides.

 Avoid this pose if you have high blood pressure or heart problems.

Warrior III · Virabhadrasana III

Warrior III

5breaths
Point toes toward floor · Don’t lock knee · Keep arms, torso and lifted leg in one line

Muscle Groups
Pronunciation:
VEER-ah-bhah-DRAH-sah-nah three
Primary muscle group(s):
Abs, Glutes & Hip Flexors, Hamstrings, Shoulders
Secondary:
Middle Back / Lats, Upper Back & Lower Traps
  1. Begin standing. Reach your hands toward the sky with an inhale, palms facing each other.
  2. Bring your weight into your right foot. Bend forward from your hips with an exhale, lifting your left leg straight back.
  3. Hold the pose and take slow, deep breaths.
  4. Rise with an inhale, then exhale and release your arms. Change sides.

Modification: Reach your arms to the sides for balance.

 Avoid this pose if you have high blood pressure.

Extended Triangle · Utthita Trikonasana

Extended Triangle

5breaths
Anchor outer edge of foot to floor · Stretch hands away from each other · Lengthen both sides of torso

Muscle Groups
Pronunciation:
oot-tee-tah tree-ko-NAH-sah-nah
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Shoulders, Spine
Secondary:
Calves, Obliques, Triceps
  1. Begin standing. Step your feet 3 ½ to 4 feet apart. Bring feet parallel.
  2. Bring your arms to shoulder height, palms facing down. Turn your right foot 90 degrees to the right. Turn your left foot slightly in.
  3. Reach your right arm out to the right and then down with an exhale. Bring your hand to your shin or ankle. Inhale and reach your left arm toward the sky, palm facing forward. Gaze up toward your hand.
  4. Hold the pose and take slow, deep breaths.
  5. Look down and activate your core and legs. Rise with an inhale, then exhale and step your feet together. Change sides.

Modification: Gaze toward the floor.

 Avoid this pose if you have low blood pressure.

Wide Legged Forward Bend · Prasarita Padottanasana

Wide Legged Forward Bend

5breaths
Engage your legs muscles · Press into outer edges of your feet · Draw shoulder blades toward tailbone

Muscle Groups
Pronunciation:
pra-SAR-ee-tah PAH-doh-TAHN-NAH-sah-nah
Primary muscle group(s):
Hamstrings, Lower Back, Spine
Secondary:
Calves, Glutes & Hip Flexors, Middle Back / Lats, Upper Back & Lower Traps
  1. Stand with your feet together. Step your feet 3 to 5 feet apart. Bring feet parallel.
  2. Place your hands on your hips. Lengthen your spine with an inhale.
  3. Bend forward with an exhale, keeping your spine long. Bring your fingertips or palms to the floor and walk them back until they’re in line with your feet.
  4. Relax your neck and draw your shoulders away from your ears.
  5. Hold the pose and take slow, deep breaths.
  6. Bring your hands to your hips and engage your back muscles. Inhale and slowly rise with a flat back. Exhale and step your feet together.

Modification: Bend knees slightly.

 Avoid this pose if you have low back problems.

Eagle · Garudasana

Eagle

5breaths
Reach elbows upward · Draw shoulders downward · Gaze at a fixed point to balance · Lengthen spine

Muscle Groups
Pronunciation:
gar-oo-DAH-sah-nah
Primary muscle group(s):
Glutes & Hip Flexors, Shoulders, Upper Back & Lower Traps
Secondary:
Ankles, Middle Back / Lats, Quadriceps, Wrists
  1. Stand with your feet together. Bend your knees slightly. Cross your right thigh over your left thigh with an inhale. Hook your right toes behind your calf.
  2. Raise your arms to shoulder height with an inhale. Cross your right arm under your left arm with an exhale. Bend your elbows and bring your palms to touch.
  3. Gaze at one point ahead of you. Hold the pose and take slow, deep breaths.
  4. Slowly unwind with an exhale. Return to standing. Change sides.

Modification: Rest your top toes on the floor rather than hooking them behind your calf.

 Avoid this pose if you have a knee injury or low blood pressure.

Downward Facing Dog · Adho Mukha Svanasana

Downward Facing Dog

5breaths
Bring feet hip-width apart · Bring hands shoulder-width apart

Muscle Groups
Pronunciation:
ah-dho moo-khah SHVAHN-NAH-sah-nah
Primary muscle group(s):
Calves, Hamstrings, Middle Back / Lats, Spine
Secondary:
Abs, Ankles, Glutes & Hip Flexors, Quadriceps, Triceps, Wrists
  1. Lie on your stomach. Bring your hands under your shoulders and spread your fingers wide. Bring your feet as wide as your hips and curl your toes under.
  2. Push into the floor and come onto your knees with an exhale, then slowly straighten your legs. Release your heels toward the floor. Reach your tailbone toward the sky behind you to lengthen your spine. Bring your head in between your arms.
  3. Hold the pose and take slow, deep breaths.
  4. Release your knees to the floor with an exhale and sit back on your heels.

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

Extended Child's Pose · Utthita Balasana

Extended Child's Pose

5breaths
Release tailbone toward feet · Rest forehead on floor · Bring knees hip-width apart

Muscle Groups
Pronunciation:
oo-tee-tah bah-LAH-sah-nah
Primary muscle group(s):
Glutes & Hip Flexors, Knees, Spine
Secondary:
Lower Back, Middle Back / Lats, Upper Back & Lower Traps
  1. Sit on your heels. Bring your feet together and knees hip-width apart.
  2. Bend forward with an exhale and rest your torso between your thighs. Relax your tailbone toward your feet.
  3. Reach your arms far forward. Spread your fingers and press your palms into the floor. Rest your forehead on the floor.
  4. Hold the pose and take slow, deep breaths.
  5. Rise with an inhale.

 Avoid this pose if you have a knee injury.

Camel · Ustrasana

Camel

5breaths
Keep neck neutral · Lengthen tailbone toward floor · Reach chest toward sky · Align hips over knees

Muscle Groups
Pronunciation:
oosh-TRAH-sah-nah
Primary muscle group(s):
Chest, Neck & Upper Traps, Spine
Secondary:
Abs, Glutes & Hip Flexors, Lower Back
  1. Begin kneeling with your knees hip-width apart. Curl your toes under.
  2. Place your hands on your lower back. Lengthen your spine and expand your chest with an inhale.
  3. Slowly arch back with an exhale, keeping your hips over your knees. One at a time, bring your hands to the insides of your ankles. Rest your neck in a neutral position.
  4. Hold the pose and take slow, deep breaths.
  5. Return your hands to your back, then rise with an inhale and sit back on your heels.

Modification: Keep your hands on your low back to lessen the stretch.

 Avoid this pose if you have a neck or back injury.

Locust · Salabasana

Locust

5breaths
Separate feet several inches · Keep head in line with spine · Firm your buttocks

Muscle Groups
Pronunciation:
shahl-ah-BHA-sah-nah
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Spine, Triceps
Secondary:
Abs, Calves, Middle Back / Lats
  1. Lie on your stomach. Separate your feet hip-width apart and bring your arms by your sides, palms up. Rest your forehead on the floor.
  2. Raise your head, chest, arms and legs with an inhale. Reach your head and toes away from each other.
  3. Hold the pose and take slow, deep breaths.
  4. Lower with an exhale.

 Avoid this pose if you have high blood pressure or heart conditions.

Bow · Dhanurasana

Bow

5breaths
Bring knees hip-width apart · Balance on navel · Keep neck in line with spine · Kick feet away from you

Muscle Groups
Pronunciation:
dhah-noor-AH-sah-nah
Primary muscle group(s):
Chest, Shoulders, Spine
Secondary:
Abs, Forearms, Glutes & Hip Flexors, Hamstrings, Triceps
  1. Lie on your stomach and separate your legs hip-width apart. Bend your knees and hold on the outsides of your ankles. Rest your forehead on the floor.
  2. Kick your legs away from you with an inhale and lift your head and chest from the floor. Balance on your low belly.
  3. Hold the pose and take slow, deep breaths.
  4. Lower with an exhale.

 Avoid this pose if you have a serious back or neck injury.

Wind Release · Pavanmuktasana

Wind Release

5breaths
Press straight leg into floor · Hug knee into chest · Lift shoulders from floor · Press thigh to belly

Muscle Groups
Pronunciation:
pah-wahn-mook-TAH-sah-nah
Primary muscle group(s):
Lower Back, Spine
Secondary:
Abs, Knees
  1. Lie on your back with your legs together.
  2. Bend your right leg with an exhale, interlace your fingers around your shin and hug your knee into your chest. Inhale deeply.
  3. Lift your head with an exhale and touch your forehead or chin to your knee. Hold for a few seconds.
  4. Lower your head to the floor with an inhale. Continue hugging your knee and take slow, deep breaths. Release.
  5. Change sides.

 Always start with the right leg as this follows the movement of the colon.

Lion · Simhasana

Lion

5breaths
Open mouth wide · Actively stretch tongue out of mouth · Spread fingers wide · Lengthen and arch the spine

Muscle Groups
Pronunciation:
sim-HAH-sah-nah
Primary muscle group(s):
Spine, Wrists
Secondary:
Knees, Quadriceps
  1. Sit on your heels. Bring your feet together and knees wide.
  2. Place your palms on the floor in between your knees, fingers pointed toward feet. Straighten your arms and lengthen your spine.
  3. Inhale deeply through your nose.
  4. Open your mouth wide, stick out your tongue, look up and exhale while making a ‘hhhaaa’ sound. Close your mouth. Take a natural breath.
  5. Repeat this breath five times. Release the pose.

Corpse · Savasana

Corpse

Keep head and spine in one line · Release tension in jaw · Tuck shoulder blades under. Relax for 5-10 minutes.

Muscle Groups
Pronunciation:
shah-VAH-sah-nah
Primary muscle group(s):
Spine
  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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