Rox Does Yoga

Yoga, Wellness, and Life

15-Minute Sequences: Heart-Opening August 27, 2013

Filed under: yoga — R. H. Ward @ 10:20 am
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My current project is to write ten brief yoga sequences. Each sequence can be done in 15-20 minutes, and each sequence follows a different theme. Today’s Heart-Opening sequence is the last in the series, and I’m really excited to share it with you. This sequence will probably run a full 20 minutes, so start out gently with a low cobra and bend more deeply as you warm up. I hope you enjoy it!

My playlist: Krishna Das, “Namah Shivaya” and “Mahamantra Meltdown” from the album Pilgrim Heart

To see other posts in this series of short yoga routines, click here.

 

15-Minute Sequences: Strength August 26, 2013

Filed under: yoga — R. H. Ward @ 10:30 am
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My current project is to write ten brief yoga sequences. Each sequence can be done in 15-20 minutes, and each sequence follows a different theme. I designed today’s sequence, Strength, to focus primarily  on upper body strength, as well as core and legs.

  • child’s pose
  • dolphin pose
  • dolphin plank
    • feel free to move back and forth between dolphin and dolphin plank several times to really feel the effects of these poses!
  • downward dog
  • standing forward fold
  • mountain pose
  • 2 half sun salutes
  • 2 basic sun salutations  (emphasizing a hold in plank pose and lowering down slowly into chaturanga)
  • standing sequence (taking a vinyasa after each pose):
    • warrior 1
    • warrior 2
    • extended side angle pose
    • repeat the sequence on the other side
    • after the last vinyasa, stay in downward dog
  • side plank
  • downward dog
  • crow pose
  • seated forward fold
  • in a comfortable seated position, take five deep breaths (or three-part breaths)

Note: Due to family circumstances this past week, I still haven’t practiced this sequence myself – if you try it, let me know how it goes!

To see other posts in this series of short yoga routines, click here.

 

15-Minute Sequences: Neck, Back, Shoulders August 21, 2013

Filed under: yoga — R. H. Ward @ 4:49 pm
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My current project is to write ten brief yoga sequences. Each sequence can be done in 15-20 minutes, and each sequence follows a different theme. Today’s sequence focuses on the Neck, Back, and Shoulders. Since I’ve been practicing these sequences first thing in the morning, I often find I want to stretch out these areas before starting my day.

  • begin in a comfortable seated position
  • neck rolls
  • neck warm-ups (as described here)
  • shoulder rolls
  • side stretches
  • cat/cow
  • downward dog
  • standing forward fold
  • mountain pose
  • 2 half sun salutes
  • standing rabbit (like #4 here, with a forward bend)
  • come to the floor for camel pose
  • upward plank
  • seated forward fold
  • marichyasana (take the twist, then unwind for a forward fold)
  • in a comfortable seated position, take five deep breaths
My playlist: the album Putomayo Presents Yoga

To see other posts in this series of short yoga routines, click here.

 

15-Minute Sequences: Legs August 20, 2013

Filed under: yoga — R. H. Ward @ 1:30 pm
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My current project is to write ten brief yoga sequences. Each sequence can be done in 15-20 minutes, and each sequence follows a different theme. Today we’ll work on Legs! This sequence will run closer to 20 minutes, but it’ll fully stretch the legs and make the thighs work hard!

My playlist: DJ Drez’s album Jahta Beat: The Progression

To see other posts in this series of short yoga routines, click here.

 

15-Minute Sequences: Morning Energy Burst! August 19, 2013

Filed under: yoga — R. H. Ward @ 10:09 am
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My current project is to write ten brief yoga sequences (I’m over halfway there!). Each sequence can be done in 15-20 minutes, and each sequence follows a different theme. Today’s sequence, Morning Energy Burst!, loosens up the body and gets the blood flowing with some sun salutations – perfect for your sunrise practice! Take your time and match each movement in the sun salutation to a long, deep, even breath, and hold the lunges for at least five breaths on each side. A great way to start the day!

  • begin standing in mountain pose
  • 2 half salutes
  • one sun salutation with low lunges
  • one sun salutation with high lunges
  • 2-4 basic sun salutations
  • mountain pose
  • toe balance squat
  • camel pose
  • seated neck rolls
  • seated side stretches
  • three deep breaths with hands folded at heart’s center
My playlist: Bhagavan Das, “Shiva Gospel” from the album Now, or Beats Antique, “Egyptic” and “Runaway”, the first few tracks on Blind Threshold

To see other posts in this series of short yoga routines, click here.

 

15-Minute Sequences: Core August 16, 2013

Filed under: yoga — R. H. Ward @ 10:43 am
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My current project is to write ten brief yoga sequences. Each sequence can be done in 15-20 minutes, and each sequence follows a different theme. Today’s Core sequence includes many poses that work the abs, chest, and back to stretch and strengthen this key region.

To see other posts in this series of short yoga routines, click here.

 

15-Minute Sequences: Seated August 15, 2013

Filed under: yoga — R. H. Ward @ 10:22 am
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My current project is to write ten brief yoga sequences. Each sequence can be done in 15-20 minutes, and each sequence follows a different theme. Today’s Seated sequence probably runs 10-12 minutes instead of 15, but consider taking an extra-long hold in each pose to maximize your enjoyment. Begin in a comfortable seated posture (cross-legged if you’re able, but it’s more important to sit comfortably), and keep your tush planted for the entire routine.

My playlist: self-titled album by Lotus

To see other posts in this series of short yoga routines, click here.