Here is your quick, ‘go to’ sequence for legs, core and shoulders. Something we all tend to need a little bit more of. Stretch hamstrings, strengthen your core and open tight shoulders. It’s quick and a great sequence to return to again & again.
I haven’t included a long explanation on each posture or exercise, just a few notes above. If you are unsure please get in touch, comment below or chat to me before class. Click on the photo to see pose name & a few extra notes.
This has my favourite leg sequence in it. I have seen it, with committed practice, be very transformative! Namaste, Ruth 🙏🌸
1. Leg Sequence.
Hold each pose for at least 5 breaths. Do the full sequence on one side & then move to the other leg. You can place the opposite foot on the floor for the 1st hamstring stretches if the legs feel particularly tight- as pictured in V1. Use a strap around the foot in 1/2 happy baby if the foot is inaccessible today- as pictured in V1- 2nd last image.
2. Core- Toe Taps.
Keep the lower back glued to the floor. For added lower back support do V1 with hands as fists. Do 10-20 reps x2. The slower you move the better!
3. Core- Yogi Bicycles
Keep the head heavy in the hands. Draw the belly button back towards the spine. Bring the opposite elbow & knee together- other leg straight. Swap sides. Do 10 to 20 reps x2. Aim to move from the centre of your chest, lifting the shoulder blades off the floor, rather than from the nose.
4. Shoulder Sequence.
Inhale strap up & over head. Exhale strap down your back. Then reverse- inhale up & exhale back to the starting position. Move slowly, especially through that really sticky spot, pictured in last image.
5. ‘Pull downs’ Shoulder/Chest opener.
Keep a decent amount of tension between the two hands. As you exhale bent the elbows and bring the strap behind the head. Pull the elbows away from one another.
6. Shoulder/Tricep stretch.
Start in image 1 & then swing the lower arm behind you- image 2. Then drop the lower hand towards the floor- image 3. This will draw the top arm up & back.
Happy practicing and remember our NEW TUESDAY EVENING CLASS STARTS TOMORROW! 6:15-7:15pm October 4th @ Local Yoga Fairfield. Look forward to seeing you on the mat 😊🙏