Summer Yoga Routine Pose How-To’s
This sequence is designed for families practicing at home, in a yoga studio, or other venue with room to spread out. There is no need to have a yoga mat; a beach towel or carpet is sufficient.
Start with KITE POSE, taking several deep breaths in and out through the nose. After this, flow from one pose to the next, holding each posture for around 20 seconds before moving on. For KITE pose, practice on both sides of the body.
Remember to breathe in and out through your nose while practicing yoga. Focusing on the breath can have a positive impact on your mood and energy levels. End with DO NOTHING POSE; close your eyes and stay still for at least 60 seconds to gain all the benefits of the previous postures.
KITE. Begin by standing tall, with your feet firmly planted on the ground. Bring your palms together as you raise your arms in the air. First stretch your arms to the right, taking several deep breaths in and out through your nose. Then, come back to center and gently stretch your arms to the left.
CHAIR. Stand tall and inhale as you raise your arms perpendicular to the floor. Exhale and bend your knees, trying to keep your thighs parallel to the floor.
TABLE. Begin by sitting on the floor with your legs extended in front of you and your arms resting at your sides. Bend your knees and place your feet flat on the floor with your hands behind you. Inhale and press firmly into your hands and feet. Straighten your elbows, and lift your hips up toward the ceiling.Try to bring your chest, torso, and knees into one straight line, parallel to the floor, like a sturdy table. This pose opens the chest and shoulders, strengthens the core muscles and stretches the hamstrings.
BOAT. Sit on the floor with your legs extended in front of you. Next bend your knees and bring them off the floor as you bring your arms alongside your body. Pretend you are a sturdy boat as you hold this posture for the count of eight. This yoga posture strengthens the abdominal muscles and tones the leg and arm muscles.
SLIDE. Start by sitting tall with your legs extended straight in front of you. Next bring your arms behind you as you straighten your legs and lift up your hips, forming the shape of a slippery slide. This yoga pose helps not only to de-stress the body but also to strengthen the core, arm, and leg muscles.
OTTER. Lie down on your belly and bring your arms out in front of you. Slowly push up and straighten your arms, as you lift your head and chest. Keep your legs straight behind you. This backbend opens the chest and shoulders and strengthens the arms and legs.
GRASSHOPPER. Lie on your belly with your chin on the floor. Next bend your arms to your side, and raise one leg off the ground. Bring that leg down and switch sides. Pretend you are a grasshopper with wings while you practice this fun pose which works on strengthening the low back.
BUTTERFLY. Sit up tall and bring the soles of your feet together so that they are touching. Gaze straight ahead as you rest your hands on your shoulders, like butterfly wings. This posture stretches the inner thighs, groin, and knees.
FISH. Rest on your back as you lie flat on the floor. Bring your arms under your body and lift your chest towards the ceiling. With the top of your head resting on the ground, pretend you are a fish swimming in the water. This yoga pose is a great chest opener
DO NOTHING POSE. Close your eyes, as you rest on your back with your arms along your side and palms facing the ceiling. Stay in this resting position for at least 60 seconds to gain all the benefits from the previous 9 active poses.
