Yoga Resource

Yoga is the practice of intentional movement and breathing. It’s been shown to improve overall health - whether you want a peaceful activity to relax at home, improve strength, flexibility and/or upright balance. Here are a few poses to get you started!

Plank Pose - Shoulders, abdominals, and upper back

Plank

  • Get in a push-up position, shoulders stacked over wrists, and feet hip widths’ distance apart.
  • Don’t let your hips sink down to the floor, drawing your bellybutton closer to your spine.

Hold for 3-5 slow breaths, repeat 2-3 times. To make this easier - lower your knees to the floor

Lunge Pose - hips, abdominals, and quad muscles

Lunge

  • Get into lunge position by bending each knee to 90 degrees (you don’t have to go as low as the picture).
  • Arms can either be raised overhead or kept in front or chest, palms facing in, for balance.

Hold for 3-5 slow breaths, repeat 2-3 times.

Cat and Cow Pose - gentle stretching for the spine

Cat and Cow

  • Begin in a table top position, wrists under shoulders and knees under the hips.
  • For cat, raise your spine to the ceiling and tuck your chin.
  • Do the opposite for cow pose, sinking your belly to the floor.

Hold for 3-5 slow breaths, repeat 2-3 times.

Chair Pose - whole back, abdominals, and shoulders

Chair

  • Bring your feet together, toes to touch if possible.
  • Bend knees, and drop your hips as if sitting in a chair.
  • Pull your belly in, and reach arms overhead, hugging your ears.
  • To make this easier, bring your palms together at your chest center.
  • Relax any tension from your neck.

Hold for 3-5 breaths, repeat 2-3 times.