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#802486 - 01/24/13 12:33 PM What is your Yoga Routine?
Lisa LowCarb / VideoGames Offline
BellaOnline Editor
Highest Posting Power Known to Humanity

Registered: 01/04/04
Posts: 21271
Here's what I'm doing each morning. What sort of a routine do you guys do? If you know the names of any of these poses, please let me know. I had to make guesses based on pictures I found for some of them.

standing side twist -
rotate with arms hanging loose so they flop like coat sleeves on body - 20 rotations

stretch up and back

hang my arms down to touch the ground. Then fold my arms to deepen the stretch. Nod five times. Shake my head five times.

standing crescent moon -
odd, this seems to have several names. The one where you stand tall and curve your body left or right. So someone standing in front of you sees a letter C (or reverse C)

Tree pose / Vrksasana -
I love this pose. I do it for a while on one foot, then relax for a moment on both, then for a while on the other foot.


Sun Salutation Series / Surya Namaskar -

OK this is a sequence in and of itself. I do the whole set two times, once with each leg leading. My set includes:

Stretch up and back

stretch down to the ground

Raise back to diagonally point up, hands on knees

Stretch down to ground again

Put one leg back

Put other leg back to Downward Facing Dog - Adho Mukha Svanasana
- "walk the dog" - release tension in one leg while pressing into other, and switching

Shifting weight forward into plank

Dropping hips down into cobra / Bhujangasana

shifting weight back into downward facing dog

bringing foot forward between hands to what I think of as a hurdler's stretch

stand back up

hand motion 1 - interlace fingers loosely before chest pointing forward, rotate them down, towards chest, up. Bring both hands up to sky and out wide to either wide, then down and back to chest. Do twice.

hand motion 2 - my yoga teacher called this "heart opening namaste". Have both hands at chest, pointing towards teach other, thumbs towards the chest. Sweep them forward and out to the sides. Then rotate the thumbs to point up and bring the hands back in a wide swoop forward then in to the chest.



Warrior 2 sequence / Virabhadrasana II

Start in Warrior 2 - but up in a triangle. Settle down into warrior 2. Back up to triangle. Do this three times to really settle down into the warrior 2 pose.

Turn both hands palm-up, imagine you're holding a giant ball, and rotate back so your front hand is towards the sky and your back one is down.

Lean the forward fore-arm down on your forward leg. Rotate the back arm forward in a big circle three times. End with it pointing forward.

Look down, then right, then up

Rotate that "free arm" (the one not on your leg) up and back so it's loose. At the same time, rotate the on-leg arm so it's pointing straight up. Your legs are now a triangle.

Lace your hands behind you and stretch them down, as you lean forward.



Now back to simpler things smile.

Warrior 1 on both sides.

Next, a back stretch. Stand with feet warrior-1 width apart but both pointing towards left side of mat. For 15 seconds simply stand, then for 15 seconds fold to touch ground.

Another back stretch. Simply squat with hands around knees for 30 seconds.

cat-cow / Marjaryasana
for 10 rounds (happens to be a back stretch too but is a normal part of yoga)

extended child pose / Garbhasana
30 seconds. Also happens to be a back stretch

rolling cat-cow
for 10 rounds. Start in extended child pose, roll up to cow, arch to cat, fall back into extended child pose.

extended child pose / garbhasana
yes again smile

cross-legged stretch
the final back stretch. Interlace fingers and reach for sky for 30 seconds

seated spinal twist / half lord of the fishes / Ardha Matsyendrasana
both sides. I love this one.

hurdler's stretch
have one leg forward, the other bent back. First lean forward over forward knee. Then lay back flat on mat. Both sides.

laying spinal twist
lay on back. fold right knee, use left hand to press it towards the left. Stretch right arm out straight right, look right. Switch.

laying goddess pose
put feet soles together with legs laying flat on floor out to either side. Put palms together above head, on floor.

bridge pose / Setu Bandha Sarvangasana
Hold the bridge, then slowly lower the spine down vertebrae by vertebrae to the mat. I love this part.

simply let everything go

cross-legged with hands palm-up on knees
- with crown of head make five halos clockwise, then counter-clockwise
- with nose, trace an orange first clockwise, then counter-clockwise

hands to heart

Lisa Shea, Low Carb / Video Games Editor
Low Carb Forum

#803001 - 01/27/13 09:39 PM Re: What is your Yoga Routine? [Re: Lisa LowCarb / VideoGames]
Tracy - Yoga Offline

Registered: 11/10/12
Posts: 180
Hi Lisa, Sounds like a good workout smile I tend to do the Spinal Warm Up first thing to get everything moving before work if I dont have enough time for a full session. Otherwise a complete session usually includes:

Triangle (standing)
Warrior 1 (standing)

Tadasana ( on the floor)
Seated Twists - Ardhmatsyendrasan (on the floor)
Salute To The Sun

Back bend with hands resting on ankles - Ushtrasan
Child Pose

Twist to opposite knee (on floor)
Nose to each knee (on floor)
Shithilasan (on stomach)

The Plough - Halasan
Fish Pose - Matsyasan

I then do:
The Lion - Simhasan
Tracy Webb
Yoga Site
Yoga Forum

#803158 - 01/28/13 06:25 AM Re: What is your Yoga Routine? [Re: Lisa LowCarb / VideoGames]
Lisa LowCarb / VideoGames Offline
BellaOnline Editor
Highest Posting Power Known to Humanity

Registered: 01/04/04
Posts: 21271
Tracy - on your nose to each knee, how do you have your legs arranged? Are they both out straight in front of you? Or is one bent behind you?
Lisa Shea, Low Carb / Video Games Editor
Low Carb Forum

#803258 - 01/28/13 07:53 PM Re: What is your Yoga Routine? [Re: Lisa LowCarb / VideoGames]
Tracy - Yoga Offline

Registered: 11/10/12
Posts: 180
Laying flat on the floor with both legs straight in front.
Bend left leg and raise it towards the head.
Lift the head and bring it towards the knee.
Try to get the nose or the forehead to touch the knee.
Hold for up to a minute.
Do on opposite side.
From flat, raise both knees and bring the head towards the knees
so you are like a ball.
Hold for up to a minute.
Tracy Webb
Yoga Site
Yoga Forum


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