AntoniaCartwright.com © 2020 12-Part Yo g a G u i d e ! Beginner-Friendly & Accessible Options! 12 Stand-Alone Guides: Use Anytime, Anywhere! ✓Reduce back pain ✓Boost flexibility ✓Gain strength ✓Reduce stress ✓Improve balance Yoga Your Way! - Antonia AntoniaCartwright.com © 2020 12-Part Yoga Guide! Contents: Hips Energy Levels: 1. Easy Hip Flexibility: TV-Friendly Chill 2. Easy Hip Flexibility: Chill Energize 3. Hip Flexibility: Energize Goals: Back & Core Flexibility 4. Healthy Back & Core: Chill Strength 5. Healthy Back & Core: Energize Mobility Balance Shoulders & Upper Body Stress Relief 6. Shoulder Strength & Mobility: Chill 7. Shoulder Strength & Mobility: Energize 8. Upper Body Strength: Energize Legs 9. Leg Stretch: Chill 10. Leg Strength: Energize Balance 11. Balance Booster: Energize Restorative 12. Restorative Stress Relief: Chill Enjoy! - Antonia AntoniaCartwright.com Easy Hip Flexibility: TV-Friendly Yoga! © 2020 These poses are perfect for people who: What to do: ✓ Have tight hips from sitting (e.g., desk work, travel). ✓ Check out the warm up and counter poses ideas. ✓ Want improved flexibility for sports ✓ Only do what feels comfortable! (e.g., rock climbing, running). ✓ Optional props: block(or books); blanket; bolster (or Key (challenge level): cushions); strap (or belt, rope). ✓ Work with your breath: release deeper on exhales. • neutral - less + more ✓ Stay in each pose as long as you want to/feels good. Warm Up Ideas Low Lunge (Anjaneyasana) Sun Salutations (breath): Mountain Tips: Step back from forward fold. pose, (in) reach up, (out) forward fold, Align front knee with ankle. (in) half-way lift, (out) plank (in), (out) Benefits: Stretches quads, hamstrings, lower, (in) cobra or up dog, (out) groin, and hips. Strengthens lower body. down dog (in), (out) forward fold, (in) Variations: halfway lift, (out) fold, (in) reach high, • Hands to blocks (high, medium, low) (out) mountain. - Shorter stance Wider stance Side lunges (repeat side to side) - - Rear heel to wall (for support) Squats (or other all-body moves) +Add open-arm upper body twists Garland (Malasana) Lizard (Utthan Pristhasana) Tips: Start standing, with toes angled Tips: Step one foot forward from down slightly out. Bend knees to lower. dog, and lower rear knee to the mat. Benefits: Stretch inner thighs and hips. Benefits: Stretches and strengthens Strengthens legs and lower back. hips and inner-hamstrings. Caution: Knees when lowering Variations: Variations: • Hands/forearms to blocks/floor Blanket under heels +Tuck back toes and lift rear knee - Sit on block +Bend rear knee, lifting foot. Add a - Back against wall twist by reaching for the foot with - Lie on floor with feet on wall opposite hand. - +Balance on balls of feet (Baddha (Agnistambhasana) Bound Angle Konasana) Fire Log Tips: Start seated with feet together Tips: From a crossed-leg seat, bring and knees high. Release knees one heel on top of the other thigh. outwards. Sit straight. Benefits: Stretches hips, thighs, and Benefits: Eases lower back pain, glutes. Strengthens back. stretches hips and groin muscles. Caution: Twisting knees. Variations: Variations: - Blocks supporting knees - Block supporting lifted foot - Sit on a chair with feet on a block - Block supporting lifted thigh - Lie on floor with feet on wall - Sit on chair +Fold forward with/without blocks - Blanket under hips +Blocks (or weight) on top of thighs +Add twists Pigeon (Kapotasana) Counter Poses Tips: From table-top or down dog, • Twists to reset between poses sweep one knee through. • Legs together after hip openers Benefits: Releases tension in hips and • Symmetrical poses after one-sided lower back. Relaxation. Hero: Sit on heels or between them, Caution: If too intense, lie on back. block/blanket = optional. Variations: Staff: L-shape sit with legs extended. - Blanket or block under lifted hip Sage Twist: From staff, right foot on - Front foot closer to hips outside of left leg, right knee stays high, - Stay upright with hands grounded twist to right. - Place bolster under pelvis Eagle: Wrap left leg over right leg, and +Release down to blocks/bolster/floor left arm under right arm. AntoniaCartwright.com Easy Hip Flexibility: Yoga Chill! © 2020 These poses are perfect for people who: What to do: ✓ Have tight hips or lower back pain. ✓ Check out the warm up and counter poses ideas. ✓ Want improved flexibility for sports ✓ Only do what feels comfortable! (e.g., rock climbing, running). ✓ Optional props: block(or books); blanket; bolster (or Key (challenge level): cushions); strap (or belt, rope). ✓ Work with your breath: release deeper on exhales. • neutral - less + more ✓ Stay in each pose as long as you want to/feels good. (Ananda Balasana) (Supta Kakasana) Warm Up - Happy Baby Reclined Crow Tips: Lie on your back, knees bent Tips: Legs lifted, feet together, knees towards shoulders. Hold feet. wide. Raise hands ups as if pushing Benefits: Improves mobility and the sky away from you. reduces back/leg tightness. Benefits: Hip opener. Strengthening. Variations: Variations: - Hold back of thighs - Feet on wall for support - Wrap strap around feet +Add strength! Generate resistance • Use this as a warm up by moving: by pushing knees and elbows • Rock side to side against each other. • Extend one leg at a time (Pawanmuktasana) (Supta Balasana) Wind-Relieving Pose Child’s Pose Tips: Pull both knees in. Hold the Tips: From all-fours, knees wide, big shins. And yes, it really is called that! toes together, hips back. Benefits: You can guess! Also Benefits: Stretches spine, shoulders, relieves lower back tension. hips and thighs. Relaxing. Variations: Variations: • Add foot circles for ankle mobility • Thread-the-needle variation - thread • Pull one knee in at a time one arm under the chest to the +No hands - actively keep the leg other side (palm up) lifted • Add a side stretch - walk fingers +Cycle through pulling in alternative over to one side. knees for core work (Supta Eka Pada (Supta Padangusthasana) Figure 4 Rajakapotasana) Tips: This pose is also called pigeon on Reclined Hand to Big Toe its back. Place ankle on opposite thigh. Tips: If your legs are longer than your Benefits: Releases tension in hips and arms, you may need variations! ;-) lower back. Benefits: Stretches hamstrings and Variations: lower back. Hip opener. - Keep supporting leg grounded Variations: +Interlace fingers behind thigh of - Interlace fingers behind thigh supporting leg - Loop a strap around sole of foot +Use elbow to push active leg - Support leg with block/bolster +Extend support leg for a stretch - foot +Extend leg straight up with foot circles for ankle mobility towards the face, or to the side. (Supta Baddhakonasana) Counter Poses Reclined Bound Angle • Twists to reset between poses Tips: Start with feet together and • Legs together after hip openers knees high. Release knees outwards. • Symmetrical poses after one-sided Benefits: Releases tension in hips and lower back. Settles the spine. Twist: From wind relieving, take knees Counter: Bring the knees high/ towards floor on one side. together, and step the feet out a little. Reclined Eagle: Wrap left leg over right Variations: leg, and left arm under right arm). - Blocks supporting knees Eagle Legs Twist: Combine above - Choose appropriate block height poses - arms can extend to sides. +Blanket or gentle weight on legs Childs Pose Variation: knees together. AntoniaCartwright.com Hip Flexibility: Energize! © 2020 These poses are perfect for people who: What to do: ✓ Have tight hips from sitting (e.g., desk work, travel). ✓ Check out the warm up and counter poses ideas. ✓ Want improved flexibility for sports ✓ Only do what feels comfortable! (e.g., rock climbing, running). ✓ Optional props: block(or books); blanket; bolster (or Key (challenge level): cushions); strap (or belt, rope). ✓ Many strength poses are suitable for tracking reps or • neutral - less + more time (if you want to). Warm Up Ideas (Ashta Chandrasana) High Lunge (Crescent Moon) Boat tucks: From boat pose, tuck knees in and out (together or Tips: Step one foot back, stay on ball alternate). of foot. Reach hands high. Benefits: Hip opener. Leg Side lunges (repeat side to side) strengthening. Variations: Chair lifts: chair pose with feet hip - Wider stance for stability distance apart and knees bent. Lift +Add a gentle back bend alternate legs. +Twist and open arms to the side (try both sides) (Ardha Chandrasana) (Padangusthasana) Half Moon Hand to Big Toe Tips: From warrior 2, hinge forward as Tips: Lift knee, extend leg out to side, rear leg lifts. Reach for block or floor. hand holds foot or big toe. Benefits: Leg strength, glutes, balance. Benefits: Stretches hamstrings and Variations: lower back. Hip opener. Balance. Use wall behind you for support. - Variations: Use wall to support rear foot. - Loop a strap around sole of foot From all fours (supporting hand and - - Keep knee bent shin on mat) - Rest lifted leg on a chair or wall +Revolved = opposite hand down - +Reach other hand up high (Akarna Dhanurasana) (Vrksasana) Shooting Bow Pose Tree Tips: Ground feet squarely. Lift or Tips: From seated with legs extended in place foot at desired height (not on front, lift one knee up and back, foot by knee). ear. Fingers hold big toes. Benefits: Balance, stability, focus. Benefits: Leg stretch, hip opener. Variations: Variations: - Ground ball of foot on floor or block - Use a strap around foot of extended - Palms together or one palm on wall leg. +Reach hands high - Just pull the knee in and don’t worry +Crossing lifted foot over standing about getting your foot near your ear! thigh can allow you to add a one leg squat or forward fold Gate (Parighasana) Counter Poses • Twists to reset between poses Tips: From kneeling extend one leg • Legs together after hip openers out to the side. Take a side stretch • Symmetrical poses after one-sided over the extended leg. Gaze towards lifted hand if it’s comfortable for your Twist: Lying down with knees tucked in, neck.