yoga:easy:seated
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| Both sides previous revisionPrevious revisionNext revision | Previous revision | ||
| yoga:easy:seated [2025/10/11 15:12] – ron | yoga:easy:seated [2025/10/25 14:29] (current) – ron | ||
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| * 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 | + | |
| + | # lower-back and hips positions | ||
| * simple cat-cow | * simple cat-cow | ||
| * on inhale | * on inhale | ||
| Line 29: | Line 30: | ||
| * leg stretch and bend | * leg stretch and bend | ||
| * extend one leg out | * extend one leg out | ||
| - | * other foot is rooted | + | * other foot is planted flat |
| * flex extended leg's toes up | * flex extended leg's toes up | ||
| * lean forward towards toes as far as is comfortable | * lean forward towards toes as far as is comfortable | ||
| Line 37: | Line 38: | ||
| * lean back to seated position | * lean back to seated position | ||
| * lift extended leg to be parallel to floor (if possible) | * lift extended leg to be parallel to floor (if possible) | ||
| - | | + | * try to keep back vertical; don't lean back |
| + | | ||
| * repeat with other leg | * repeat with other leg | ||
| * figure-4 stretch | * 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 | * place one foot on opposite thigh with leg as level as possible | ||
| - | | + | |
| * palms on raised knee to increase stretch in hip | * palms on raised knee to increase stretch in hip | ||
| * hold position for 5-10 seconds | * hold position for 5-10 seconds | ||
| Line 50: | Line 61: | ||
| * hold for 5-10 seconds | * hold for 5-10 seconds | ||
| * repeat on other side | * repeat on other side | ||
| - | | + | * single leg-lift stretch |
| - | * round back and tuck chin down | + | |
| - | * holding knees lean back to increase stretch in back | + | |
| - | | + | |
| * interlace both hands over one knee | * interlace both hands over one knee | ||
| * on inhale | * on inhale | ||
| Line 60: | Line 68: | ||
| * on exhale | * on exhale | ||
| * lower leg | * lower leg | ||
| - | * repeat 5-10 times | ||
| * repeat with other leg | * repeat with other leg | ||
| + | |||
| + | # neck and shoulder positions | ||
| + | * 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 | ||
| + | * 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.1760195555.txt.gz · Last modified: 2025/10/11 15:12 by ron