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Pat Henry: The Iyengar Yoga Workout - Week 1

Exercise 1 - tree

From Mountain pose (standing straight), bend the right knee, shifting all the weight on to the left leg.

Slowly slide the right foot up the left leg.

When balanced, bring the palms together. Keep staring at a focal point on the floor. Keep shoulders down and back, and chest pressing forward.

Try raising the arms as you inhale.

Breathe and hold, repeat for 4-8 breaths.

To release: slowly exhale, lowering the arms, then release the legs back into mountain.

Exercise 2 - Warrior III

From Mountain pose, step the right foot a foot's length forward, and shift all of your weight on to this leg.

Inhale, lifting the arms over your head and interlace the fingers.

Exhale, lifting the left leg up behind you, hinging at the hips to lower the arms and torso down towards the floor.

Breathe and hold, repeat for 2-6 breaths.

To release: inhale the arms up to lower the leg back to the floor and step both feet together back into Mountain pose. Repeat on the other side.

Exercise 3 - Balanced bound angle

From a seated position bring soles of the feet together with the knees bent out to the sides.

Interlace the fingers around the toes and press the chest forward.

Inhale and slowly lean back to lift the feet slightly off the floor.

Press the soles of the feet together and pull them towards the chest, pressing the chest towards them.

Breathe and hold, repeat for 2-6 breaths.

To release: slowly exhale, lowering feet to the floor.


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