yoga:easy:seated
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| yoga:easy:seated [2025/10/11 15:08] – 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 | ||
| - | | + | |
| + | # lower-back and hips positions | ||
| + | | ||
| + | * on inhale | ||
| + | * lift shoulders up and back | ||
| + | * arc back | ||
| + | * lift chin | ||
| + | * hands move to thighs | ||
| + | * on exhale | ||
| + | * pull shoulders forward | ||
| + | * round back | ||
| + | * drop chin | ||
| + | * hands move to knees | ||
| + | * circles | ||
| + | * chest forward then right then back then left | ||
| + | * reverse direction | ||
| + | * (this is where not having a back on the chair should help) | ||
| + | * lean | ||
| + | * straddle legs out (wider base) | ||
| + | * one hand behind head | ||
| + | * elbow out | ||
| + | * opposite hand on same-side knee | ||
| + | * on exhale | ||
| + | * bend at waist and bring elbow towards opposite knee while rotating head | ||
| + | * on inhale | ||
| + | * return to starting position | ||
| + | * leg stretch and bend | ||
| + | * extend one leg out | ||
| + | * other foot is planted flat | ||
| + | * flex extended leg's toes up | ||
| + | * lean forward towards toes as far as is comfortable | ||
| + | * be sure to NOT allow your back to round over | ||
| + | * keep bend at waist and chest lifted | ||
| + | * hold position for 5-10 seconds | ||
| + | * lean back to seated position | ||
| + | * lift extended leg to be parallel to floor (if possible) | ||
| + | * try to keep back vertical; don't lean back | ||
| + | * hold position | ||
| + | * repeat with other leg | ||
| + | * figure-4 stretch | ||
| + | * //my variation// | ||
| + | * place foot on opposite thigh with supporting leg as level as possible | ||
| + | * grip toes of raised foot with same-side hand to pull foot towards knee (flexed) | ||
| + | * place oppose-side hand on raised knee to push down and assist with rotation | ||
| + | * rotate away from raised foot keeping back straight | ||
| + | * attempt to look as far behind as possible | ||
| + | * 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// | ||
| + | * place one foot on opposite thigh with leg as level as possible | ||
| + | * 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 | ||
| + | * shoulder roll | ||
| + | * roll shoulders in circles | ||
| + | * both directions | ||
| + | * repeat 10 times | ||
| + | * 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 on elbows) but "bind arms" gets more shoulder stretch | ||
| + | * 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 | * on inhale | ||
| - | * lift shoulders up and back | + | * extend arms fully back |
| - | * arc back | + | |
| - | * lift chin | + | |
| - | * hands move to thighs | + | |
| * on exhale | * on exhale | ||
| - | * pull shoulders forward | + | * bring hands together in front |
| - | * round back | + | * arm behind neck extension |
| - | * drop chin | + | * pull one arm behind; increase stretch by grabbing hand with opposite hand |
| - | * hands move to knees | + | * neck away from first arm to increase stretch between neck and shoulder |
| - | * circles | + | * hold position |
| - | * chest forward then right then back then left | + | * repeat with other arm |
| + | * neck rolls | ||
| + | * move head in large circles to stretch neck muscles on all sides | ||
| * reverse direction | * reverse direction | ||
| - | * (this is where not having a back on the chair should help) | + | * note breathing and spots of tightness |
| - | * lean | + | * back twist |
| - | * straddle legs out (wider base) | + | * griping |
| - | * one hand behind head | + | * placing same-side arm behind |
| - | * elbow out | + | * also can help with twist by pushing into low back |
| - | * opposite | + | * hold position |
| - | * on exhale | + | |
| - | * bend at waist and bring elbow towards opposite knee while rotating head | + | |
| - | * on inhale | + | |
| - | * return to starting position | + | |
| - | * leg stretch and bend | + | |
| - | * extend one leg out | + | |
| - | * other foot is rooted | + | |
| - | * flex extended leg's toes up | + | |
| - | * lean forward towards toes as far as is comfortable | + | |
| - | * be sure to NOT allow your back to round over | + | |
| - | * keep bend at waist and chest lifted | + | |
| - | * hold position for 5-10 seconds | + | |
| - | * lean back to seated position | + | |
| - | * lift extended leg to be parallel to floor (if possible) | + | |
| - | * hold this position for 5-10 seconds | + | |
| - | * repeat | + | |
| - | * figure-4 stretch | + | |
| - | | + | |
| - | * keep foot " | + | |
| - | * palms on raised knee to increase stretch in hip | + | |
| - | | + | |
| - | * 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 | + | |
| - | * forward-lean (similar | + | |
| - | * round back and tuck chin down | + | |
| - | * holding knees lean back to increase stretch in back | + | |
| - | * single leg-lift 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 5-10 times | + | |
| - | * repeat with other leg | + | |
yoga/easy/seated.1760195298.txt.gz · Last modified: 2025/10/11 15:08 by ron