FitnessU

Yoga for transitions

Sun salutations for smooth transitions

Step 1 – Mountain Pose
Stand facing forward with your arms at your sides. Maintain a narrow stance with feet parallel. Actively reach towards the ground with your fingertips as you begin five deep breaths.

Step 2 – Raise Arms
Inhale and bring your arms overhead, actively reaching towards the sky.

Step 3 – Forward Bend
Exhale and slowly lower your arms. Simultaneously bend your torso, bringing your head down. Actively reach your hands towards your feet. Inhale and raise slightly, relaxing your arms.

Step 4 – Chatarunga
Exhale and lower your hands all the way to the ground. Step one foot back at a time with a slightly wider stance into the plank position. Hands should be directly below your shoulders and hips neutral so that your back forms a straight line. Lower your body so that it hovers over the ground. If this is too difficult, simply lay down all the way.

Step 5 – Upward Dog
Keeping your knees and hips low, inhale and press through your hands so that your chest comes up. Your body should form a curve in this position. Alternative — Cobra Pose If the Upward Dog is too difficult, perform the Cobra Pose. This is the same movement, but with knees on the ground for less resistance.

Step 6 – Downward Dog
Hands and feet remain in the same position. Exhale as you raise your hips and bring your head between your shoulders, pushing into the ground with your heels. Alternative — Child’s Pose If the Downward Dog is too difficult, perform the Child’s Pose. Move your feet slightly closer and widen your knees on the ground. Keep your hands where they are and exhale as you bring your hips back and sit over your feet.

Step 7 – Forward Bend
With your knees off the ground, inch your feet between your hands back to the forward bend position. Inhale and raise slightly before exhaling and lowering your hands to the ground for a greater stretch.

Step 8 – Raise Arms
Inhale as you simultaneously unbend your torso and raise your arms overhead, reaching towards the sky.

Step 9 – Mountain Pose
Exhale and gently lower your arms to your sides. Reach your fingertips towards the ground and begin five deep breaths.

Repeat
Perform this sequence three to five times.

From frustrated to fresh

Child’s Pose: Start by coming down to all fours, with your hands shoulder width a part, your knees hip width a part, and your toes relaxed on the ground. Sit back into your hips until your bum is seat down onto or towards the floor in between your heels. Arms are stretch long in front of you and then move back onto all fours. Repeat this 8 times.

Cat/Cow: Start by coming down to all fours, with your hands shoulder width a part, your knees hip width apart, and your toes relaxed on the ground. Begin to round your back, drawing your navel up, and tucking your chin in towards your chest. This is cat. Then, reverse and push your chest out towards the ground and bring your gaze up towards the sky. This is cow. Repeat this movement at a slow pace for 10 repetitions.

Down Dog to Plank: Begin in a forward fold by touching your hands down to your toes, but feel free to bend your knees a lot. Place your palms flat on the ground and begin to walk your feet back so your hips are high, stretching your back and arms. Knees can be slightly bent and feet are hip width. From here, gently glide out into a plank. Push your bottom down and have your shoulders stand right over your wrists. Make sure your core is engaged and then slowly push back to down dog. Hold each position for 5 breaths. Do 10 reps for 3 sets. To modify, put your knees down in plank, which is called table top.

Airplane to Mountain Pose: Start with feet hip-width a part, standing up tall. Raise one leg behind you with a flexed foot and slightly hinging at the hips. Open your arms out to the side and hold for airplane pose. Then place your foot back down to center and reach your arms up overhead so your palms touch for mountain pose. Do 10 repetitions on each side. To modify, do not raise your leg as high and to advance, raise your leg back as far as you can with keeping your upper body lifted.

Namaste the stress away

Standing upright, extend your arms over your head then bring them down, inhaling as you extend, exhaling as you bring them down. On the third extension, bring your hands all the way down to the ground. Move to downward dog position. Keep your back straight and inhale and exhale. Lift your right leg then bring it forward next to your right hand. Raise your arms above your head, bringing you to Warrior I position.

Hold for 10 seconds. Turn and open your arms straight out by your sides, into Warrior II position. Hold for another 10 seconds. Go into Reverse Warrior by raising your right arm overhead and letting your left arm fall down by your side. Inhale and exhale. Go back to Warrior II, then back into Warrior I. Bring your hands to the ground on either side of your leg. Bring your other foot forward so your feet stand beside one another. Stand up slowly. Repeat entire sequence using your left side.

Go back to downward dog. Bring your knees to the ground. Practice cat stretch by alternating between arching your back with your head tucked down between your arms and extending your back with your head up. Go to baby's pose by sitting back on your knees, resting your forehead on the ground, and stretching your arms forward.