Yoga Routine

Energizing, Relaxing Yoga

1) Start in easy pose.
2) Go to easy pose with gentle circles.(switch)
a. Go forward as you inhale and go back as you exhale
3) Go to table position.
a. On your hands and knees, make sure that you are hip distance apart
4) Go to down dog position.
a. Tailbone goes in air, hands spread wide and looking down
5) Introduce dolphin pose.
Begin on your hands and knees. Align your wrists directly under your shoulders, and
your knees directly under your hips. The fold of your wrists should be parallel to the top
edge of your mat, and your middle fingers should point directly forward.
Lower your elbows to the floor directly beneath your shoulders. Keep your forearms
parallel to each other and to the side edges of your mat. Distribute your weight evenly
across both forearms.
Tuck your toes and lift your knees off the floor. Reach your pelvis up toward the ceiling,
then draw your sit bones toward the wall behind you. Keep your knees bent as you
lengthen your spine and broaden across your shoulder blades.
Then, gently begin to straighten your legs. Bring your torso and legs into the shape of
an "A." Do not walk your feet closer to your hands keep the extension of your whole
body. If your upper back begins to round, bend your knees again until your spine is
straight.
Draw your shoulder blades into your upper back ribs and toward your tailbone. Widen
across your collarbones.
Align your ears with your upper arms. Relax your head, but do not let it dangle. Gaze
between your legs or toward your navel.
Hold for 5-25 breaths.
To release, exhale as you gently bend your knees and come back to the floor. Press
back intoChild's Pose (Balasana) to rest.

6) Go into Childs pose.

a. Go onto your knees and then ut your head on the mat
7) Go into plank (hold for 5 breaths).
a. Hands wide, on the tip of your feet
8) Then go into to 4 arms plank with closed hands.
a. Out forearms down and interlock your hands

9) Go into childs pose.

10) Float into mountain pose
a. Jump onto toes then go into a standing position
11) Warrior pose 1 ( both sides)
a. Start in mountain pose, then put on leg forward then put back leg at 45 degree
angle, put arms up
12) Warrior pose 2 (both sides)

a. Put arms to each side turning your body forward, back leg goes parallel to the
back of the mat
13) Warrior pose 3 (both sides)
a. On one leg, put the weight on that leg then lift one leg up and hold
14) Introduce warrior waterfall
a. Go back into Warrior one then but youre your arms back, interlocking them

15) Go to Childs pose

16) Go back into mountain pose, then go into tree pose (both sides)
17) Go into half moon pose with a block
a. Grab a block
b. Put one arm onto the block
c. Then go place all your weight on one leg and arm
d. Lift your other arm up towards the ceiling
e. Then lift your leg and flex towards your face

18) Go back to mountain

19) Go to a yoga squat( hold for 5 breaths)
a. Go onto your tippy toes then drop down making sure you can still see your toes
20) Go back into easy pose
21) Go into corpse pose, then go into reclining bound angle
a. Lay on your back to begin, spread your legs wide as if sitting criss-cross apples
sauce
22) Go into wind removing
a. Bring knees up towards your chest the do gentle circles ( both sides)
23) Go into crow pose
a. Put knees up bring one leg over the other. Then thread hand through leg and
gently pull towards your shoulder
24) Go to fish pose
a. Lay on your back and put your head back on the mat bringing it up
25) Go into hero pose

26) Go into baby cobra pose

a. Lay on your stomach then lift head up with shoulders tucked in
27) Go into alligator
a. Lay flat on stomach with hands in front, head resting on them

28) Go to easy pose

29) Go to corpse pose
30) Go to bridge pose
a. Bring knees up, using abs muscles lift up your back, putting your head to the
ground
31) Do spinal twist
a. Put knees down on the ground facing the white board. Then turn your head the
other direction
32) Go to seated position
a.

On your bottom seated

33) Go to hamstring stretch

a. Bring one leg in then stretch other leg, bring one arm over your head to stretch
34) Go to stargaze
a. B
35) Go to seated position
36) Do seated cat and cow
37) Do neck exercise
38) Go back onto corpse pose
39) Do a downward dog lunge
a. Put one knee up keeping the other down and do a lunge.

40) Go into regular corpse pose for 5 minutes and that is the end.