Summary
|I have been doing yoga off and on for several years now, followed along to several pre compiled routines, and slowly tweaked them to my own liking and needs. What I put together here is a something that is quick to perform – it only takes 30 minutes to complete, something that has an smooth flow to it, and something that puts less strain on your legs and knees than a lot of other routines out there. Feel free to follow along to the audio. As for specifics on how to perform each exercise, you will have to look elsewhere, but a good resource that I used was the book ‘Yoga Anatomy’ by Leslie Kaminoff & Amy Matthews published by Human Kinetics.
Standing Yoga
1A) Mountain Pose
2A) Prayer
3A) Chair Pose
4A) Forward Bend
5A) Hand to Toe (Right)
6A) Tree Pose (Right)
7A) Eagle Pose (Right)
8A) Dancer’s Pose (Right)
1B) Mountain Pose
2B) Prayer
3B) Chair Pose
4B) Forward Bend
5B) Hand to Toe (Left)
6B) Tree Pose (Left)
7B) Eagle Pose (Left)
8B) Dancer’s Pose (Left)
* This move can be challenging so instead I perform this move by stand up and placing my knee on a surface behind me. I just go in for a gentle stretch.
9A) Warrior 1
10A) Warrior 1 (Hands Up)
11A) Warrior 2
12A) Warrior 3 (Right)
13A) Side Angle Pose, Right (Elbow to Knee)
14A) Take a Bind
15A) Triangle Pose (Right)
16A) Deep Triangle Pose (Right)
17A) Revolve Triangle Pose (Right)
18A) Forward Bend (Right Leg Forward)
19A) Reverse Namaskar (Right Leg Forward)
9B) Warrior 1
10B) Warrior 1 (Hands Up)
11B) Warrior 2
12B) Warrior 3 (Left)
13B) Side Angle Pose, Right (Elbow to Knee)
14B) Take a Bind
15B) Triangle Pose (Left)
16B) Deep Triangle Pose (Left)
17B) Revolve Triangle Pose (Left)
18B) Forward Bend (Left Leg Forward)
19B) Reverse Namaskar (Left Leg Forward)
20) Wide-Stance Forward Bend
21) Wide Sitting Squat
Sitting Yoga
22A) Staff Pose
23A) Seated Forward Bend
24A) The Great Seal (Right)
25A) Head to Knee (Right)
22B) Staff Pose
23B) Seated Forward Bend
24B) The Great Seal (Left)
25B) Head to Knee (Left)
26) Seated Wide-Angle Pose
* Don’t feel bad if you can’t get into a full foward split just do what you can.
27A) Bound Angle Pose
28A) Foot Over Knee then Twist (Right)
29A) Knee Pile to Bind (Right)
27B) Bound Angle Pose
28B) Foot Over Knee then Twist (Left)
29B) Knee Pile to Bind (Left)
30) Boat Pose
Kneeling Yoga
31A) Kneel
32A) Wide Child’s Pose
33A) Reclining Hero Pose
34A) Camel Pose
35A) Pigeon Pose (Right)
36A) Fold Forward
37A) Gate-Latch Pose (Right)
31B) Kneel
32B) Wide Child’s Pose
33B) Reclining Hero Pose
34B) Camel Pose
35B) Pigeon Pose (Left)
36B) Fold Forward
37B) Gate-Latch Pose (Left)
Laying Down Yoga
38) Corpse Pose
39) Knees to Chest
40) Bridge Pose
41) Supported Shoulder Stand
42) Move Arms Up
* This move can be challenging as it requires a lot of balance. While performing a supported shoulder stand, slowly move your arms off of the ground and support yourself on just your shoulders.
43) Plow Pose
* Be patient with this move as it takes time to develop the flexibility.
44A) Belly Twist (Right)
44B) Belly Twist (Left)
45) Fish Pose
46) Extend Arms and Legs
47A) Couch Pose (Right)
47B) Couch Pose (Left)
Prone Yoga
48) Cobra Pose
* I perform this move similar to upwards facing dog but instead I leave my elbows on the ground the whole time.
49) Flex the Knees
50) Bow Pose
51) Locust Pose
52) Half Locust
* I can’t perform this move, so I just lay on my belly and place my feet on an elevated surface and flex the muscles on the backside of my body.
Arm Poses
53) Downward-Facing Dog
54) Upward-Facing Dog
55) High Push-Up to Low Push-Up
56) Crow Pose
* This move takes time to develop the arm strength.
57) Supported Head Stand
* After falling over one time, I now perform this move with my knees only half way up. It helps if you have a spotter while performing this move. It helps you develope the muscles and your sense of balance.
58) Wheel Pose
59A) Side Plank (Right)
59B) Side Plank (Left)
60) Tabletop Pose
61) Upward Plank
— TBryantS