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Tuesday, April 28, 2020
Monday, April 20, 2020
Thursday, April 16, 2020
Chair Yoga Tuesday April 14, 2020
Focus on
Upper Body: Shoulders, Chest, Core
Arms: Triceps, Biceps, Forearms
Wednesday, April 15, 2020
Tuesday, April 14, 2020
Monday, April 13, 2020
Friday, April 10, 2020
Thursday, April 9, 2020
Wednesday, April 8, 2020
Thursday, April 2, 2020
Chair Yoga Thursday March 26, 2020
Class Sequence, Poses, and Focus:
- Breathwork/Meditation: Marry movement to breath
- Giving in to sense of ease
- Allow distractions to pass
- Breath moves energy
- Neck Release
- Tilt left/right
- Tilt up/down
- Neck retractions
- Shoulder (scapula) elevation
- Cat/Cow
- Inhale to Open, Exhale to Close
- Shoulder Retraction
- Chest Expansion
- Deltoid stretch
- Spine Range of Motion
- Low Back Stretch
- Core Strengthen
- Hip Flexor Activation
- Sufi Circles
- Slow Movement with Breath
- Low/Mid Back stretch
- Leg Activation
- Side Bends
- Cactus w/Chest Press
- Pectoral Strengthener - Squeeze with Breath
- Shoulder Activation
- Rotator Cuff Range of Motion
- Lunges (Seated, Forward Facing)
- Weight Shift
- Upper Body Stretch
- Alternating Legs Move with Breath
- Forward Fold (with hold)
- Resting Pose
- Back Stretch
- Reconnect to Breath
- Boat
- Core Activation
- Move with Breath
- Heel Lift to add Intensity
- Cobbler's Pose (Butterfly)
- Hip Adductor Stretch
- Broken Bridge
- Hip Abductor Stretch
- Seated Pyramid (with support)
- Hamstring Stretch
- Calf Stretch
- Weight Shift
- Upper Body Support/Strength
- Long Exhale to benefit stretch
- Chair Pose
- Seated
- Squat to Stand Option
- Tree Pose
- Single Leg Balance
- Standing or Seated
- Weight Shift
- External Hip Rotation
- Hip Adduction
- Hip Circles
- Release Hip Tension
- Warrior 1
- Calf Stretch
- Psoas (Hip) Stretch
- Balance Challenge
- Arm Extension
- Twists
- Upper Torso Only
- Counter Rotate Neck
- Relaxation
- Hand to Heart Connection
Chair Yoga Friday March 27, 2020
Class Sequence, Poses, and Focus:
- Breathwork
- Two-part belly breath
- inhaling into belly then into chest
- exhale from chest then belly
- For class: Match Breath to Movement
- Cat Cow Body Waves
- Upper back, mid back/core, upper back, shoulders
- Spinal Movement
- Arm raises & Shoulder circles
- Shoulder & upper back warmup
- Sufi Circles
- Mid/Lower back warmup
- Partial forward bend
- Low back stretch
- Chair Pose
- Full body activation
- Core/legs strength
- Grounding
- Leg Raises
- Core activation
- Hip flexibility
- Gluteal stretch
- “Butterfly” (move knees side to side)
- Hip Adductor/Abductor Activitation
- Add arms resistance for strength challenge
- Add biceps flexion for coordination challenge
- Seated Lunge
- Use lift on seat for extra room
- Quadriceps/Psoas stretch
- Hamstring Strengthener
- Ankle/Toe Flexibility
- Hip Stabilizer (standing)
- Add arm(s) for Coordination with Breath
- Side bend & Twist (Supported with back of chair)
- Intercostal stretch
- Release back muscles
- Seated Pyramid stretch
- Hamstrings & Calves
- Shin release
- Ankle flexibility
- Inner & outer hip rotation
- Squat/Goddess/Temple pose & Star Pose Flow
- Posterior Chain (Glutes Strengthener)
- Hip Adductor (Inner) Opener
- Optional Ankle Strengthener/Flexibility
- Bicep/Tricep/Shoulder Strengthener
- Side Angle with Oblique Twist
- Standing or Seated
- Option to hold as stretch
- Twisting move strengthens core
- Legs both bent or one straight
- Slow Squat to Seated
- Leg/hip/knee strength
- Balance
- Endurance
- Seated Bridge
- Triceps Strengthener
- Chest Opener
- Front Shoulder/Deltoid Stretch
- Neck Stretches
- Relaxation/Meditation
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