Sunday, September 19, 2010

Yoga this weekend

Saturday Rest Day.
Sunday:  Power Walking from Kath Smith Project You type 2 Diabetes .

From Kathy Smith’s Project You Type 2 diabetes workouts on DVD and CD and modified by myself for led class:
Stretch Yoga  (30-45 minutes)
Opening Prayer
Spinal Warm ups from Ashtanga Yogi and stomach exercises then:
  1. Cat – Cow weaving breath with movement.

  1. Downward Dog

  1. Lift right leg from DW dog to low Lunge or High Lunge, Warrior 1 on right side, hamstring stretch right side, lunge, to Plank, lower to floor Chattaranga, low cobra, high cobra or upward facing dog, back to Cat-Cow weaving breath into movement, Downward Dog, lift left leg to rear and up, lunges on left side, Warrior 1, Hamstring Stretch, Cobra or upward facing dog.

  1. Child’s Pose

  1. Squat onto toes for toe stretch.

  1. Standing forward folds

  1. up to Standing Side stretch grabbing wrist each side

  1. Warrior II each side

  1. Wide Leg forward fold palms to floor or finger tips.

  1. Triangle (L&R)

  1. Wide leg forward fold, hands on hips.

  1. Triangles (L&R)

  1. Wide Legged Forward Fold, interlaced fingers.

  1. Parshvottanasana  (Intense Side Stretch Posture)

  1. Janu Sirsasana (Face to Knee each side)

  1. Seated Half Spinal Twist (each side) with one leg extended

  1. Cobbler’s Pose A & B.  If time allows, Sun Salutations A and B.

Savasana, then closing prayer.

1 comment:

  1. Modified Push Ups -As I read your blog post, I couldn’t help but think of the Push Up Bench as the most effective way for people who struggle with push ups , to be able to do them correctly (with full range of motion). Most modified push ups make them easier but only allow one or two variations. The Push Up Bench has 11 different levels to work through on the way to a full push up.