Monday's Yoga Sequence: Tight Hips
Today's yoga sequence is dedicated to someone very special to me. While I can't share the details just yet, you know who you are and I love you and am so excited!!
As with any pre-existing injuries, please check with your physician before performing any yoga sequences.
Three Part Breathing:
The first part, the diaphragmatic breath, is achieved by lengthening the breath three times the length of a normal breath,breathing into the belly. The second part of this breath is the intercostal breathing. Begin by extending the intercostal muscles (the muscles between the rib cage) up and out. The third part is the clavicular breathing. Draw the collar bones up to the chin without shrugging the shoulders. All three actions are done simultaneously. Elongate the breath three times the length of a normal breath.
Use the three part breathing throughout the below sequence:
This is a great sequence for pregnancy. As you move into your second trimester, you may find sliding a blanket, or two, under your back helpful.
Namaste',
Carrie
Learn more about Carrie Hensley here.
Have an area of the body that aches? Leave a response in the comment section and I'll create a yoga sequence for next Monday.
As with any pre-existing injuries, please check with your physician before performing any yoga sequences.
Three Part Breathing:
The first part, the diaphragmatic breath, is achieved by lengthening the breath three times the length of a normal breath,breathing into the belly. The second part of this breath is the intercostal breathing. Begin by extending the intercostal muscles (the muscles between the rib cage) up and out. The third part is the clavicular breathing. Draw the collar bones up to the chin without shrugging the shoulders. All three actions are done simultaneously. Elongate the breath three times the length of a normal breath.
Use the three part breathing throughout the below sequence:
This is a great sequence for pregnancy. As you move into your second trimester, you may find sliding a blanket, or two, under your back helpful.
- Start lying on your back, feet as wide as your mat, knees together, right hand on belly, left hand on heart
- Connect to breath for a few moments
- Exhale, hug right knee to chest
- Hold 5 to 10 breaths
- Exhale, open right knee out to right; left leg can extend or be bent for more support on lower back
- Hold 5 to 10 breaths
- Exhale, right knee to right arm pit; left leg can extend or be bent for more support on lower back
- Hold 5 to 10 breaths
- Bend left knee, exhale right ankle to left knee; wrap hands around left shin; draw knees to chest
- Hold 5 to 10 breaths
- Slide right knee over left; exhale knees to left
- Hold 5 to 10 breaths
- Draw knees back to chest
- Repeat sequence on left side from drawing knee in to chest
- Rock up to seated; place hands behind, fingers face toes; exhale right ankle to left knee
- Hold 5 to 10 breaths
- Exhale fold left knee to mat; draw right knee to chest
- Hold 5 to 10 breaths
- Repeat on right side
- Draw both soles of feet together; hands can stay behind or place in front
- Hold 5 to 10 breaths
- Sweep legs around; lift to table top pose (hands and knees)
- Lift to downdog
- Exhale right ankle to left knee
- Hold 5 to 10 breaths
- Repeat on left side
- Bend knees and walk hands back under shoulders
- Exhale, sit back onto heels into yoga squat; either up on toes or on soles of feet
- Hold 5 to 10 breaths
- Inhale, straight spine, lift up to standing
- Take a quarter turn to open long way on mat; open feet 3-4 feet apart
- Exhale, bend left knee 90 degrees (keep knee over ankle); press outer edge of right foot into mat; Inhale arms out to sides
- Hold 5 to 10 breaths
- Exhale, left forearm to top of right leg; left arm upwards
- Hold 5 to 10 breaths
- Exhale, lower right hand to mat; slowly (MINDFULLY~goal is to protect right knee) curl up onto right toes
- Hold 5 to 10 breaths
- Release right knee to mat
- Walk left foot over to right side of mat
- Lower left knee to mat (pigeon); stay up on right knee; do not roll onto left hip
- Hold 5 to 10 breaths
- Lift back to table top to downdog
- Repeat sequence on right side from downdog
- From pigeon on right side, lift to table top pose to downdog
- Bend knees and walk hands back under shoulders
- Exhale, sit back on heels into yoga squat; either up on toes or on soles of feet
- Roll to seated
- Extend left leg out; right sole of foot to inner left thigh; palms to mat; keep spine long
- Hold 5 to 10 breaths
- Exhale, bend right knee; wrap left arm around right knee; right hand behind (For my pregnant moms~ Take right elbow to inside of right knee; left hand behind; always twist with belly during pregnancy)
- Hold 5 to 10 breaths
- Repeat on other side
- Roll to back
- Draw both knees to outside rib area
- Spinal twist
- Savasana 2 to 3 minutes
Namaste',
Carrie
Learn more about Carrie Hensley here.
Have an area of the body that aches? Leave a response in the comment section and I'll create a yoga sequence for next Monday.
i love yoga. this is great! you guys are a couple miles from me. i gotta check out your guy's yoga classes for sure.
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Thanks April! We hope to see you soon
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