yoga cards

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YOGA on the go

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Series of yoga cards created for a class project

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YOGAon the go

Lunge Pose

Lunge Pose

Directions

1. Place your right foot between your hands onthefloor,keepingyourrightfoot aligned above your heel. Lower your left kneeuntilittouchesthefloor.Withthe soleofyourfoottowardstheceiling,slide yourleftfootbackuntilyoufeelastretch.

2.Inhaling,ensurethatyourtorsois straight. Extend your arms to the side and thenstraightuptotheceiling.

3.Tiltyourheadbackandlookup.Besure nottojamorstrainyourneck.Holdwhile reaching your hands to the ceiling.

SeatedMeditation

Seated Meditation

Directions

1.Sitwithyourlegscrossedonthefloor. Yourfeetshouldfitunderyourknees. Placeyourhandsonyourknees,palms facing the ceiling.

2.Sitwithyourbackstraight.Relaxyour shoulders,allowingthemtodropdown andback.Allowtherestofyourbodyto relax,includingyourfaceandcore.Take deepbreathsthroughyournose.

3.Holduntilthepositionaslongasdesired.

DownwardFacing Dog

DownwardFacing Dog

Directions

1.Startontheflooronyourhandsand knees.Yourkneesshouldberightunder yourhipsandyourhandsslightlyinfront ofyourshoulders.Spreadyourfingers.

2.Exhaling,liftyourknees.Beginto straightenyourlegs.Atfirst,keepyour kneesbentandheelsofftheground. Hold.Continuetostraightenyourlegs untilyouheelsreachthefloor.

3.Keepyourarms,shoulders,andthighs firm.Don’tletyourheadhang,butholdit between your arms.

ReverseWarrior

ReverseWarrior

Directions

1.Startingwithyourfeettogether,stepso thatyourfeetareaboutfourfeetapart. Your right foot should be in front and yourleftfootinback.Alignyourfeet. Bendyourrightkneeoveryourfoot, keepingitperpendiculartothefloor.

2.Leanbackoveryourleftleg.Placeyour lefthandonyourleftcalf.Raiseyour righthandstraightuporallowittofol- low the line the line of your ear.

3.Takedeepbreathstoopenyourribs.

Warrior

Warrior

Directions

1.Startingwithyourfeettogether,stepso thatyourfeetareaboutfourfeetapart. Your right foot should be in front and yourleftfootinback.Alignyourfeet. Bendyourrightkneeoverfoot,keepingit perpendiculartothefloor.Turnyourleft foot out to the left.

2. Lift your arms towards the ceiling until theyareperpendiculartothefloor.Con- tinue to stretch your hands to the ceiling.

3.Tiltyourheadbackandlookatyour handsorlookstraightahead.Holdthe positionfor30secondstoaminute.

Camel

Camel

Directions

1.Kneelwithyourkneeshipwidthapart. Flattenyourshinsandfeetonthefloor.

2.Startbyplacingyourhandsonyour buttocks,withyourfingerspointing towardsthefloor.Liftyourchestwhile inhalingandpullingyourshouldersback.

3.Leanbackandplaceyourhandsonyour feet.Besuretokeepyourthighsperpen- diculartotheground.Placeyourpalms onyourheelsandpointyourfingers towardyourtoes.Rotateyourarmsso that the elbow creases face forward.

4.Donotflexyourneck.Youmaywishto letyourheaddropback.Holdthis positionfor30secondstoaminute.

Mermaid

Mermaid

Directions

1.StartinginDownwardFacingDog,bend yourrightkneeandplaceitbetweenyour hands. Extend your left leg behind youwiththetopofyourfootflat onthefloor.

2.Liftyourupperbody,balancingonyour hips.Usingyourrighthandforbalance, bendyourleftkneeandcatchyourfoot in the bend of your left arm.

3.Sittingupstraight,raiseyourrighthand and bend your arm behind your head. Holdyourlefthand.

4.Tiltyourheadsoyouarelookingatthe ceiling.Holdtheposefor10breaths.

BoundHalf Moon

BoundHalf Moon

Directions

1.Startinginalunge,yourrightknee should be bent in front of you and your leftkneebelowyou.Placeyourright forearm on your right thigh.

2.Reachyourleftarmbehindyou.Shift your weight until your left foot lifts easily. Extend your right leg while grabbing your left foot with your left hand.

3.Placeyourrighthandonthefloortohelp withbalance.Turnyourheadandlookup towards your left foot.

Wheel

Wheel

Directions

1.Lieonyourbackonthefloor.Bendyour kneesandbringyourfeetasclosetoyour buttocksaspossible.

2.Bendyourarmsandplaceyourhandson thesidesofyourhead.Yourfingers shouldpointtowardsyourbody.

3.Inhaleandliftyourbuttocksoffofthe floor.Pauseandtaketwobreaths.Lift your shoulders off of the ground.

4. Pressing your hands and feet into the ground,straightenyourarms.Allowyour headtohangfreely.Holdfor5-10 seconds.Repeat.

Directionsfromwww.yogajournal.comDesigner:RachelTjornehojPhotographer:RebekahMacKayModel:JosieFox