Yoga Sequences, Cycle 5 – Yoga for Journey, Week 3

Yoga Sequences for Journey will assist assist you earlier than, throughout, and after your travels. Whether or not you might be driving or flying, these sequences with assist with digestion, circulation, jet lag, and restoration. The Journey yoga sequences with be programmed three days per week; two yoga courses and one meditation apply.

Week 3, Day 1

Journey Sequence – Yoga on the Go *quick circulation

Standing Aspect Bend * to every aspect
Standing Ahead Bend
5x 1/2 Solar Salutes
Triangle Pose * on all sides
Huge Legged Ahead Bend * with shoulder launch
Triangle Pose * on all sides
Huge Legged Ahead Bend * with twist to every aspect
Standing Aspect Bend * to every aspect
Standing Ahead Bend Grabbing Elbows * 1-2 minutes

Week 3, Day 2

Journey Sequence – Yoga on the Go *lengthy circulation

Glad Child Pose
Reclined Spinal Twist
Huge Legged Stretch
Half Glad Child Proper
Reclined Pigeon Proper Aspect
Huge Legged Stretch
Half Glad Child Left
Reclined Pigeon Left Aspect
5x Cat/Cow
Vinyasa
Warrior 1-2-3 Proper Aspect
Vinyasa
Warrior 1-2-3 Left Aspect
Vinyasa
Triangle- Half Moon – Standing Cut up Proper Aspect
Vinyasa
Triangle- Half Moon – Standing Cut up Left Aspect
Little one's Pose
3-5x Bow Pose
Frog Pose * 2-3 Minutes
Cobbler's Pose
Seated Ahead Bend Legs Prolonged
Head to Knee Pose Proper Aspect
Head to Knee Pose Left Aspect
*possibility for inversion

Week 3, Day 3

Use this meditation to clear the thoughts, enhance consciousness, obtain psychological focus, overcome anxiousness, and calm down.

Start in a seated place you’ll be able to permitting the breath to circulation freely by way of the physique.

Shut the eyes and start to take heed to your breath sample. Your solely focus now’s respiratory slowly and deeply.

Take 6 full deep breaths, on the inhale rely to six, and on the exhale once more rely to six once more.

Now let the breath circulation naturally out of your stomach. Maintain your consideration targeted solely in your breath, because the thoughts begins to wander, come again to the breath time and again.

Visualize your occasion or competitors.

What’s more likely to occur? Who could be there? Image all the pieces in your thoughts.

What’s going to you do? How will you’re feeling?

Focus your consideration in your success. Think about your self efficiently finishing all elements of the occasion.

Don't enable any ideas of failure creep into to your thought processes to break your confidence.

All the time return to focus in your success on the occasion. Think about what it would really feel like, appear like, odor like when your obtain your objectives for the occasion.

Revisit your objectives once more for the occasion.

Proceed right here with this visualization for five minutes longer.