yoga:easy:seated
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| yoga:easy:seated [2025/10/11 14:59] – created ron | yoga:easy:seated [2025/10/25 14:29] (current) – ron | ||
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| - | source | + | sources |
| - | * all positions done while seated (thinking a drum throne without back would be best) | + | * all positions done while seated (thinking a drum throne without back would be best) |
| - | * all positions repeated 5-10 times | + | * all positions repeated 5-10 times |
| - | * simple cat-cow | + | |
| - | * on inhale | + | # lower-back and hips positions |
| - | * lift shoulders up and back | + | |
| - | * arc back | + | * on inhale |
| - | * lift chin | + | * lift shoulders up and back |
| - | * hands move to thighs | + | * arc back |
| - | * on exhale | + | * lift chin |
| - | * pull shoulders forward | + | * hands move to thighs |
| - | * round back | + | * on exhale |
| - | * drop chin | + | * pull shoulders forward |
| - | * hands move to knees | + | * round back |
| - | * circles | + | * drop chin |
| - | * chest forward then right then back then left | + | * hands move to knees |
| - | * reverse direction | + | * circles |
| - | * (this is where not having a back on the chair should help) | + | * chest forward then right then back then left |
| - | * lean | + | * reverse direction |
| - | * straddle legs out (wider base) | + | * (this is where not having a back on the chair should help) |
| - | * one hand behind head | + | * lean |
| - | * elbow out | + | * straddle legs out (wider base) |
| - | * opposite hand on same-side knee | + | * one hand behind head |
| - | * on exhale | + | * elbow out |
| - | * bend at waist and bring elbow towards opposite knee while rotating head | + | * opposite hand on same-side knee |
| - | * on inhale | + | * on exhale |
| - | * return to starting position | + | * bend at waist and bring elbow towards opposite knee while rotating head |
| - | * leg stretch and bend | + | * on inhale |
| - | * extend one leg out | + | * return to starting position |
| - | * other foot is rooted | + | * leg stretch and bend |
| - | * flex extended leg's toes up | + | * extend one leg out |
| - | * lean forward towards toes as far as is comfortable | + | * other foot is planted flat |
| - | * be sure to NOT allow your back to round over | + | * flex extended leg's toes up |
| - | * keep bend at waist and chest lifted | + | * lean forward towards toes as far as is comfortable |
| - | * hold position for 5-10 seconds | + | * be sure to NOT allow your back to round over |
| - | * lean back to seated position | + | * keep bend at waist and chest lifted |
| - | * lift extended leg to be parallel to floor (if possible) | + | * hold position for 5-10 seconds |
| - | * hold this position | + | * lean back to seated position |
| - | * repeat with other leg | + | * lift extended leg to be parallel to floor (if possible) |
| - | * figure-4 stretch | + | * try to keep back vertical; don't lean back |
| - | * place one foot on opposite thigh with leg as level as possible | + | |
| - | * keep foot " | + | * repeat with other leg |
| - | * palms on raised knee to increase stretch in hip | + | * figure-4 stretch |
| - | * hold position for 5-10 seconds | + | * //my variation// |
| - | * place opposite hand upon raised knee | + | * place foot on opposite thigh with supporting leg as level as possible |
| - | * extend other hand and arm out and back | + | * grip toes of raised foot with same-side hand to pull foot towards knee (flexed) |
| - | * increases rotation towards stretched hip and lifted leg side | + | * place oppose-side hand on raised knee to push down and assist with rotation |
| - | * rotate at waist as you twist as far as is comfortable | + | * rotate away from raised foot keeping back straight |
| - | * hold for 5-10 seconds | + | * attempt to look as far behind as possible |
| - | * repeat on other side | + | * hold position 30 seconds |
| + | * alternate sides until you lose count of reps LOL | ||
| + | * //this variation seems to do everything the below does but is easier IMHO// | ||
| + | | ||
| + | * keep foot " | ||
| + | * palms on raised knee to increase stretch in hip | ||
| + | * hold position for 5-10 seconds | ||
| + | * place opposite hand upon raised knee | ||
| + | * extend other hand and arm out and back | ||
| + | * increases rotation towards stretched hip and lifted leg side | ||
| + | * rotate at waist as you twist as far as is comfortable | ||
| + | * hold for 5-10 seconds | ||
| + | * repeat on other side | ||
| + | * single leg-lift stretch (especially nice for hips after figure-4 stretch) | ||
| + | * interlace both hands over one knee | ||
| + | * on inhale | ||
| + | * lift held knee to chest | ||
| + | * some motion in back is normal but try to keep it straight and not lean back | ||
| + | * on exhale | ||
| + | * lower leg | ||
| + | * repeat with other leg | ||
| + | |||
| + | # neck and shoulder positions | ||
| + | | ||
| + | * roll shoulders in circles | ||
| + | * both directions | ||
| + | | ||
| + | * flying arms | ||
| + | * flap arms up and down as far as comfortable | ||
| + | * repeat 10 times | ||
| + | * swinging arms | ||
| + | * extend forward and sweep large circles (full shoulder rotation) | ||
| + | * while arm is forward grab with opposite arm and pull across chest as far as comfortable | ||
| + | * hold position | ||
| + | * // can do both swinging arms at once then pull them across individually// | ||
| + | * place one hand behind head, elbow bent and lean towards opposite side | ||
| + | * increase stretch by grabbing elbow with opposite hand | ||
| + | * extended arms with flip | ||
| + | * extend arms in front, palms up | ||
| + | * raise arms fully | ||
| + | * drop arms to front | ||
| + | * flip palms | ||
| + | * drop arms to sides | ||
| + | * raise arms fully | ||
| + | * flip palms up | ||
| + | * repeat | ||
| + | * < | ||
| + | * shoulder hug with forward bend | ||
| + | * grab opposite shoulders and pull into hug | ||
| + | * can also bind arms into "eagle pose"? | ||
| + | * i found shoulder-hugging more comfortable (no strain | ||
| + | * bend forward at waist as far as is comfortable | ||
| + | * hold position | ||
| + | * reverse stacking of arms and repeat | ||
| + | * breathing cactus | ||
| + | * elbows locked at 90 degrees, hands up | ||
| + | * on inhale | ||
| + | * extend arms fully back | ||
| + | * on exhale | ||
| + | * bring hands together in front | ||
| + | * arm behind neck extension | ||
| + | * pull one arm behind; increase stretch by grabbing hand with opposite hand | ||
| + | * neck away from first arm to increase stretch between neck and shoulder | ||
| + | * hold position | ||
| + | * repeat with other arm | ||
| + | * neck rolls | ||
| + | * move head in large circles to stretch neck muscles on all sides | ||
| + | * reverse direction | ||
| + | * note breathing and spots of tightness | ||
| + | * back twist | ||
| + | * griping opposite leg pull waist into rotation as far as is comfortable | ||
| + | * placing same-side arm behind back also adds a shoulder stretch to this movement | ||
| + | * also can help with twist by pushing into low back | ||
| + | * hold position while trying to relax back muscles | ||
yoga/easy/seated.1760194783.txt.gz · Last modified: 2025/10/11 14:59 by ron