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Kinesiology 351 YOGAReverse CorpsePlankSide Plankbody back to center.Lie on your mat face down. Turn your head to one side and relaxyour arms down by your side or stretch them overhead. Close youreyes and allow your entire body to soften and become heavy. Relaxany tight muscles and breathe at a natural pace.Begin on your hands and knees in Table Top pose. Tuck your toesunder and step you feet back to create a straight line from yourheels to your head. Ensure your shoulders remain directly aboveyour hands. Create a subtle counterbalance by lifting your frontthigh up towards the ceiling and pressing down with your tailbone.Lengthen through by lifting your front thighs up towards the ceilingand pressing down with your tailbone. Lengthen through your heelsand look down. Hold for 30 seconds to one minute. To come out,exhale and lower your knees to return to Table Top.Begin on your hands in Table Top pose. Shift your weight onto yourleft knee and left hand. Step your right foot back and straightenyour right leg. Open your body to the right, stacking your right hipon top of the left and coming to face the sidewall. Bring the insideof your right foot to the floor. Reach your right arm up towards theceiling and turn your head to look up at your fingertips. Hold forseveral breaths. To come out, return to Table Top.Relaxes the body andcalms the mind.n/aIf you are pregnant youwill need to avoid thispose or if you have backpainStrengthens the wrists,arms, chest, and coremuscles.If you are unable tosupport your entirebody weight, lower yourknees to create astraight line from yourknees to your head.If you have wrist orshoulder inflammation,you may want to avoidthis pose.Strengthens the wrists,arms, shoulders, and coremuscles. Improvesbalance and aidsconcentration.n/aIf you have wrist, elbow,or shoulder inflammation,you may want to avoidthis pose.BridgeBegin lying on your back, bend both knee and bring the soles ofyour feet to the floor near your buttocks. Place your hands by yourside face down. Peel your spin off the floor while keeping yourshoulder firmly pressed on the floor. Engage your arms, legs andbuttocks to lift your hips higher, ensure your knees or no fartherthan hip width apart. Hold 30 seconds to one minute. To come out,exhale, release your hands and gently roll your spine down.Strengthens the legs,lower back, and abdomenand core muscles.Stretches the chest, neckand muscles along thespine.Place blocks under yourhips to help supportyour weightSqueeze a blockbetween your knees tokeep them from fallingout to either side.If you have knee,shoulder, neck or backinflammation, you maywant to avoid this pose.Avoid turning your headto the side to protectyour neck from injury.FishBegin by lying on your back. Work your hands under your body withpalms facing down. Press your elbows into the floor to lift yourhead up and look at your feet. Move you elbows closer together.Inhale deeply, expand the chest and arch your back to lower thecrown of your head down towards the mat. Continue pressing yourStretches the abdomen,chest, neck, andshoulders. Strengthensthe upper back. Helpsrelieve stiffness in theLet your head hoverseveral inches above thefloor to avoid anycompression in yourneck.If you have neck orshoulder inflammation,you may want to avoidthis pose

Kinesiology 351 YOGAKnees to Chestelbows into the floor to lift your sternum up towards the ceiling.Hold for 30 seconds to one minute. To come out, lift your head tolook at your feet again, then roll the body down and release yourhands.Begin by lying on your back. Bring both knees to your chest. Hugyour legs gently with both arms. Extend the back of your neck andpress your tailbone into the mat. Remain in this pose for as long ascomfortable. To come out, exhale and release your arms and legs tothe floor.neck and shoulders.Stretches the lower backand hips. Relaxes andcalms the mind.Bring one knee to yourchest at a time, relaxingthe opposite leg downalong the mat.Hold only one foot at atime with the other legoutstretched along thefloor. If you are unableto reach your feet loop abelt or strap aroundeach foot and hold bothends with your hands.Place a pillow or cushionunder your knees, upperbody and or head forsupport. Relax your armsdown by your sides withpalms facing up.If you have abdominalpain or inflammation, youmay want to avoid thispose.Option for: Single leg knee to chestHappy BabyBeing by lying on your back. Bring both knees to your chest. Reachbetween your knees and take hold of your feet with both hands.Flex your feet and separate them out so your feet are above yourknees. Apply gently downward pressure on your feet to press yourknees down towards the floor on either side of your chest. Remainin this pose for as long as comfortable. To come out, return toCorpse pose.Deeply stretches the hips,groin muscles, and lowerback. Strengthens thechest and arms.Reclined GoddessLie on your back with your knees bent and heels in close to thebuttocks. Bring the soles of your feet together and allow your kneesto relax and open. Inhale; reach both arms overhead and hold theopposite elbow in each hand. Relax your shoulders and hips.Remain in this pose for as long as comfortable. To come out, useyour hands to bring your knees together and stretch out to Corpsepose.Begin by lying on your back. Draw your left knee to your chest andclasp your big toe with your left index finger. Inhale and straightenyour left leg reaching your heels towards the ceiling. Lengthen yourright leg along the floor and relax your shoulders. Hold for 30Gently stretches the hips,groin and shouldermuscles. Relaxes andcalms the mind.Reclined Hand to ToeStretches the hips, groinmuscles, hamstrings,calves, and Achillestendons. Opens the hipsIf you are unable tostraighten your leg, usea strap or a belt aroundyour top foot. For aIf you have hip, knee orshoulder inflammation,you may want to avoidthis pose.If you have hamstring orhip inflammation, youmay want to avoid thispose.

Kinesiology 351 YOGAseconds to one minute. To come out, exhale and release your legdown to relax in Corpse pose.and strengthens theabdomen.Reclined PigeonLie on your back with your knees bent and heels in close to thebuttocks. Place your right foot on top of your left thigh. Lift your leftfoot off the mat and thread your right arm between your legs andinterlace your fingers around your left shin. Use your arms to hugyour knee in towards your chest and relax anywhere that you feeltension. Remain in this pose for as long as comfortable. To comeout, release your hands and bring both feet back to the floor.Deeply stretches the hips,thighs, and groin muscles.Relaxes and calms themind.Reclined TwistBegin by lying on your back. Extend your arms out at shouldersheight with palms facing down. Bend both knee and bring them toyour chest, exhale and lower both legs down to the left until yourleft knee touches the floor. If comfortable, keep your right shoulderon the floor. Lift your head, turn it to the right and relax it down.Remain in this pose for as long as comfortable. To come out, exhale,gently bring your knees back to center and return to Corpse Pose.Stretches core muscles,chest and muscles alongthe spine.Relaxes and calms themind.Half Shoulder StandLie on your back with your knees bent and palms facing down oneither side of your body. Press your hands into the mat and lift yourlegs up and over your head. Support your lower back with yourhands with fingertips pointing up. Begin to lift your legs up andstraighten them over your head. Let your hands support the weightof your lower body. Find a balancing point where it is possible torelax the muscles in your legs. Remain in this pose for as long ascomfortable. To come out, bend your knees to lower your legstowards your head, return your palms to the mat and carefully rollyour spine down to the floor.Begin on your hands and knees in Table Top pose. Exhale and loweryour hips down to your heels and your forehead down to your mat.Your arms can be outstretched in front of you, resting alongsideyour body or you can place your hands under your forehead. TurnRelaxes the body andcalms the mind. Gentlystretches the back,shoulders, and neck.Place a folded blanketunder your back andshoulders to createmore room for yourneck. Rest your legs upagainst a wall with acushion or blanket underyour hips.If you have neck or backinflammation, you maywant to avoid this pose.Avoid turning your headto the side to protectyour neck from injury.Relaxes the body andcalms the mind to helprelieve stress. Gentlystretches the lower back,Place a folded blanketunder the hips, knees,and or head to protectthem from discomfort. IfIf you have knee or hipinflammation you maywant to avoid this pose.Childs Posemore gentle stretch youcan rest your lower legheel on a cushion. Torelieve discomfort in thelower back, bend thelower knee, bringing thesole of your foot to thefloor.If you are unable toreach around your shin,interlace your fingersbehind your thigh. Oryou can place thebottom of on footagainst the wall andpush the opposite kneeagainst towards thewall.If turning your head isuncomfortable, keepyour head/neck inneutral position. Place afolded blanket underyour knees for extrasupport.If you have hip or kneeinflammation, you maywant to avoid this pose.If you have back, hip, orshoulder inflammationyou may want to avoidthis pose.

Kinesiology 351 YOGAyou head to one side if comfortable. Remain in this pose for as longas comfortable. To come out, Place your hands under yourshoulders, inhale and gently press up into a kneeling position orreturn to Table Top poseOption for: Wide Childs Posehips, thighs, knees, andankles.Relieves tension heldbetween the shoulderblades.Good pose to rest in aftermore strenuous practiceyou are pregnant orhaving difficultybreathing deeply, spreadyour knees wide apart toremove the pressure onyour abdomen.Place a folded blanketbetween your thighs andcalves if it is difficult tosit on your heels.Place a folded blanketunder your knees orelbows to protect themfrom discomfort. Restyour upper body on acushion if remaining inpose for a longer periodof time.If the stretch is toodeep, bend your kneesmore and bring yourtoes in towards yoursitting bones.Place a folded blanketunder your knees orankles to protect themfrom discomfort. Placeyour hand on a blocknext to your ankle, ifyour hand cannot reachyour heel, tuck your toesunder to lift your heelsand create a gentlerbackbend.Downward FrogBegin on your hands and knees in the Table Top pose. Slowly moveyour knees out to either side, as wide as comfortable. Ensure yourankles are directly behind your knees and feet are turned out. Relaxyour hips and allow them to sink down towards the floor as you feela deep stretch in your hips and inner thighs. If possible, bring yourelbows to the floor and find a comfortable position for your armsand head to rest. Remain in this pose for as long as comfortable. Tocome out, inhale; slowly walk your hands and knees in to return toTable Top.Deeply stretches the hipsand groin muscles.Relaxes and calms themind to help reducestress.Half CamelBegin by sitting on your heel in a kneeling position. Move yourknees hip width apart and come up onto both knees. Place bothpalms on your lower back. Exhale and gently press your hipsforward and lift your chest to come into a slight backbend with yourpalms supporting your lower back. As you deepen the back bend,carefully reach your right hand back to hold your right heel. Reachyour left arm up to the ceiling. Continue to actively press your hipsforward, lift your chest and look at your left fingertips. Hold for 30seconds to one minute. To come out, return both hands to yourlower back inhale and gently bring yourself upright with your neckand head last to come up.Strengthens the upperback and shouldermuscles. Stretches theentire front side of thebody including the throat,chest, abdomen, hipflexors, thighs and ankles.Option for: Full CamelIf you have knee or hipinflammation, you maywant to avoid this pose.If you have abdominal,back, neck, shoulder orknee inflammation, youmay want to avoid thispose.

Kinesiology 351 YOGAHero PoseGateHalf MonkeyBegin on your hands and knees in Table top pose. Separate yourfeet slightly wider than your hips and sit down between your feet.Draw your abdomen in, tuck your tailbone under slightly andlengthen from your sitting bones through the crown of your head.Relax your shoulders down and breathe smoothly. Remain in thispose for as long as comfortable. To come out, lean forwards andreturn to table top pose.Stretches the ankles,thighs, knees, and hips.Good pose to prepare forsitting meditation.If pose is comfortable,place a blanket underyour thighs or underyour buttocks.If you have knee, hip, orankle inflammation youmay want to avoid thispose.Bring your knees hip width apart and come up onto both knees.Step you’re left foot out to the side with your toes pointing to theleft. Inhale, extend both arms up. Exhale and place the left hand onthe left thigh. Slide the left hand down your leg, lean your upperbody to the left & reach your right arm overhead and alongsideyour ear. Hold for 30 seconds to one minute. To come out, inhale tocome upright. Exhale, lower your arms down, bring the left knee inand return to kneeling.Stretches the hips, groinmuscles, hamstrings,shoulders, and side coremuscles. Increasesflexibility in the spine.Strengthens coremuscles.Place a folded blanketunder your knees toprotect them fromdiscomfort.If you have knee, hip,back, or shoulderinflammation you maywant to avoid this pose.Place a folded blanketunder your knees toprotect them fromdiscomfort.Advanced variation: todeepen the stretch andimprove balance, holdyour front foot withboth hands.If you have hip, or kneeinflammation, you maywant to avoid this pose.Begin by siting on your heels in a kneeling position. Bring your leftfoot forward and ensure your left knee is directly above the ankle.Exhale and straighten the left leg to press the hips towards the backof the mat. Let the sole of your left foot peel off the mat to comeonto your heel. Hinge forward at the hips and lower your foreheaddown towards your left shin. Use your hands to help support yourupper body and relax over your front leg. Hold for 30 seconds toone minute. To come out, inhale and bend the left knee bringing itback over the ankle exhale and step back to return to kneeling.Deeply stretches thehamstrings and lowerback. Relaxes and calmsthe mind.

Kinesiology 351 YOGAOne Legged King Pigeonw/ Forward FoldBegin on your hands and knees in Table Top pose. Bring your leftknee forward and place it to the inside of your left hand. Extendyour right leg back and lower your hips to the floor. Ensure thatyour left heel is in line with your right hip and keep your foot flexedto protect your knee. Press your hands into the mat, roll yourshoulders back and expand your chest and come into a slight backbend. Exhale and slowly walk your hands forward to bring yourupper body down over your left leg. Remain in this pose for as longas comfortable. To come out, inhale and come out of the backbend, bring your hands forward and press back into Table Top.Deeply stretches andimproves flexibility in thehips. Stretches thighs,groin muscles, and lowerback. Relaxes and calmsthe mind.Place a folded blanket orcushion under your hipsfor support.If you have hip or kneeinflammation, you maywant to avoid this pose.Increases flexibility andstrength in the spine.Stretches the chest,shoulders, and abdomen.Raise your hands abovethe mat to challengeyour back muscles. Todeepen this pose, walkyour hands closer toyour hips, straightenyour elbow and lift yourchest up towards theceiling. Experimentbetween straight andbent arm positions.If you are pregnant orhave back or wristinflammation, you maywant to avoid this pose.Increase flexibility andstrength in the musclesalong the spine. Stretchesthe abdomen and chest.Great alternative toCobra Pose for a gentlerbackbend.n/aIf you are pregnant, haveback, shoulder orabdominal inflammation,you may want to avoidthis pose.Strengthens the lowerback, gluteals andhamstrings.Place a folded blanketunder your hips toprotect them fromdiscomfort. Place acushion under yourIf you are pregnant orhave back or leginflammation, you maywant to avoid this pose.Option for: One Legged king PigeonCobraSphinxHalf Locust Pose/ LocustPoseBegin by lying face down on your mat. Bring your chin to the matand place your hands palms down under your shoulders. Spreadyour fingers wide, roll your shoulders back and hug your elbows inclose to your body. Inhale; engage the muscles in your upper backto lift your chest off the floor. Relax your shoulders down and awayfrom your ears, relax your legs and press your chest forward. Onlylift your chest to a height where your hips and knees remain on themat. Tilt your tailbone under slightly to protect your lower backfrom compression. Hold for 30 seconds to one minute. To comeout, exhale and gently lower your chest into the mat and rest yourarms down by your sides. Rock your hips from side to side torelease any tension in your lower back.Begin by lying face down on your mat. Bring your chin to the floor &place your hands palms down under your shoulders. Inhale usingyour upper back muscles to lift your chest off the floor. Walk yourhands forward to bring your forearms to the floor parallel to eachother. Ensure your elbows are directly under your shoulders. Relaxyour shoulder and legs, expand your chest and look forward. Holdfor 30 seconds to one minute. To come out, exhale and gently loweryour chest onto the mat and rest your arms down by your side.Being by lying face down on your mat. Bring your chin to the floor,work both arms beneath your body and interlace your fingers. Youcan also leave your palms facing down or make fists, if you find itmore comfortable. Inhale and extend your right leg up and off theground as high as possible without twisting your pelvis to the right.

Kinesiology 351 YOGAHold for several breaths. To come out, exhale and slowly lower yourleg down.thighs for support.BowBegin by lying face down on your mat. Bend both knees and takehold of your ankles or tops of your feet with both hands. Inhale andpress your feet into your hands, lifting your shoulders and chestfrom the floor. Press your pubic bone into the mat. Exhale and raiseyour legs up away from the floor. Keep the main effort in your legs,allowing your arms to be passive. Draw the toes of both feettogether and look up. Hold for 30-60 seconds. To come out, exhale,and slowly lower your legs and chest down to the mat.Increases flexibility andstrength in the musclesalong the spine.Strengthens the gluteals,hamstrings, and lowerback. Stretches the hips,groin muscles, chest,neck, shoulders,abdomen, and thighs.MountainStand with your feet together or hip width apart with heels slightlywider than your toes. Lift and spread your toes across the mat.Distribute your weight evenly between both feet. Draw your navelin towards your spine and drop your tailbone down slightly. Pressforward your tailbone and move your thighbones backward, feelingthe stability of these opposing movements creates. Palms facingforwards, feel a sense of stillness in this posture. Focus on thebalance of strength and relaxation with the pose.Stand in Mountain Pose. Inhale and reach your arms overhead.Exhale and bring your left hand to your left thigh, and maintain yourabdomen slightly contracted, slowly slide your left palm down yourleg while reaching over with your right arm. Breathe smoothly andpress down firmly through both feet. Hold for several breaths. Tocome out, inhale to slowly come up and exhale to lower your armsdown.Encourages correct bodyalignment.Improves bodyawareness.Standing Supported SideStretchDeeply stretches theentire side of the body,hips, and shoulders.Increases flexibility in thespine.Place a cushion or rolledup blanket under yourthighs for support. If youare unable to hold yourfeet or ankles, wrap astrap around the front ofyour ankles and holdboth ends with bothhands, keeping yourarms fully extended.n/aIf you have hip, back,ankle, or shoulderinflammation you maywant to avoid this pose.Stand with your feet hipwidth apart forincre

want to avoid this pose. Thread the Needle and return to Table Top pose. Begin in Table Top pose. Bring your weight onto your left hand. Exhale and slide your right hand along the floor to the left with the palm facing up, going just behind your left hand. Slide all the way out to the left, the right shoulder comes to rest on the floor. Relax