10 Minute Yoga Break

Centering and Warm-Ups Combined (3 minutes)
  1. Stand with feet comfortably apart
  2. Focus on the breath, breathe at least three even deep breaths 
  3. Inhale arms to the side and overhead
  4. Stretch to right then left 
  5. Clasp hands behind your head
  6. Open your chest by pressing elbows back and slightly arching your back
  7. Release
  8. Swing arms to the right then the left
Yoga Postures or Asanas (7 minutes)

5 pointed star

Rag doll

Wind Relieving Pose

Knee Down Twist

Modified Cobra

Downward Dog

Child

20 Minute Yoga Program

Centering and breath Awareness: (2-3 minutes)
  1. Sit in a cross-legged position (or position comfortable for you), close your eyes, focus attention on the breath--breathing in through the nose and out through the mouth 
  2. Gradually deepen the breath and elongate your spine 
  3. (Optional) Chant the universal sound of OMM 
  4. Relax a moment, open your eyes 
Warm ups: (3-5 minutes)

Standing with feet parallel, about hip-width apart:

  1. Slowly circle the knees at least three times to the right then the left. Circle the hips, circle the torso 
  2. Circle your outstretched arms forward and backwards at least three times 
  3. Shake your hands, wrists, elbows
  4. Swing arms to the right and left at least three times
  5. Rotate your head left to right (but not to the back) and then drop your chin towards your chest and do three more neck rotations
Yoga Postures or Asanas  (about 15 minutes)

Mountain

Balancing knee to chest 

Six movements of the spine

Modified cobra

Downward dog

Upward dog

Child

Wind relieving pose

Knee down twist

Relaxation (as long as you like)

Lie flat on your back, hands at your side, palms up, eyes closed

30 Minute Yoga Program

Centering and Breath Awareness: (3-5 minutes)

  1. Sit in a cross-legged position (or position comfortable for you), close your eyes, focus attention on the breath--breathing in through the nose and out through the mouth 

  2. Gradually deepen the breath and elongate your spine 

  3. (Optional) Chant the universal sound of OMM 

  4. Relax a moment, open your eyes 

Warm ups: (about 5 minutes)

  1. Sit erect with your hands behind your hips to support your torso. Open your legs wide apart 

  2. Rotate your ankles at least three times to the left and then the right 

  3. Inhale, point your toes. Exhale, press heels out drawing toes toward the chest.  Continue at least three rounds

  4. Exhale, bend forward over the left leg. Follow with the right leg to gently stretch the hamstrings 

  5. Slowly stand up 

  6. Circle the knees at least three times to the right then the left. Circle the hips, circle the torso 

  7. Circle your outstretched arms forward and backwards at least three times 

  8. Rotate your head left to right (but not to the back) and then drop your chin towards your chest and do three more neck rotations 

  9. Stretch arms overhead, arch to left then to right

Yoga Postures or Asanas (about 20 minutes)

Mountain

Half Moon

Tree

Standing Angle

Six movements of the spine

Modified cobra

Seated yoga mudra

Downward dog

Upward dog

Child

Bridge

Wind relieving pose

Knee down twist

Relaxation (as long as you like)

Lie flat on your back, hands at your side, palms up, eyes closed

60 Minute YOGA Program

Centering and Breath Awareness: (5 minutes)

  1. Sit in a cross-legged position (or position comfortable for you), close your eyes, focus attention on the breath--breathing in through the nose and out through the mouth 

  2. Gradually deepen the breath and elongate your spine 

  3. (Optional) Chant the universal sound of OMM 

  4. Relax a moment, open your eyes 

Warm ups: (about 10 minutes)

  1. Remain seated. With hands on knees, rotate torso to the right at least three times, then to left

  2. Open your legs wide apart, sit erect with your hands behind your hips to support your torso 

  3. Rotate your ankles at least three times to the left and then right 

  4. Inhale, point your toes. Exhale, press heels out drawing toes toward the chest

  5. Exhale, bend forward over the left leg. Follow with the right leg to gently stretch the hamstrings. Continue several times

  6. Forward bend: grasp calves, ankles or each big toe, exhale and bend towards the floor

  7. Bring feet to a wide-stance squat, hands to chest in prayer position

  8. Hands to the floor, push hips toward the ceiling, knees bent, hang forward in "rag doll"

  9. Stand up slowly

  10. Slowly circle the knees at least three times to the right then the left. Circle the hips, circle the torso 

  11. Circle your outstretched arms forward and backwards at least three times 

  12. Rotate your head left to right (but not to the back) and then drop your chin towards your chest and do three more neck rotations 

  13. Stretch arms overhead, arch to left then to right

Yoga Postures or Asanas (about 40 minutes)

Mountain

Palm Trees

Half Moon, Hands to Feet

Standing Angle

Lunge

Triangle

Tree

Eagle

Six movements of the spine

Seated yoga mudra

Modified cobra

Downward dog

Upward dog

Child

Half Locust

Boat

Wind relieving pose

Knee down twist

Half Shoulderstand

Relaxation (at least 5 minutes) 

Lie flat on your back, hands at your side, palms up, eyes closed