May 13, 2020

By Ali Sensintaffar, HRCA Assistant Aquatic Program Coordinator

Yoga Sequences Referenced in Above Workout Plan

Yoga Sequence #1
Total Time: 3 minutes

Cat Pose
Cow Pose
Puppy Pose
Upward Facing Dog
Downward Facing Dog
Child’s Pose

Start off in Cat Pose and hold that for 5 seconds, then arch your back to go into Cow Pose and hold that for 5 seconds. Repeat those two poses three times each. Then move into Puppy Pose and hold that for 30 seconds. From that position, move into Upward Facing Dog and hold for 15 seconds. Move into Downward Facing Dog and hold for 15 seconds. Repeat Upward Facing Dog and Downward Facing Dog two times. Finally, rest in Child’s Pose for one minute.

Yoga Sequence #2
Total Time: 7 minutes

Seated Forward Bend
Reclined Knee to Chest Pose
Reclined Pigeon Pose
Kneeling Lunge Pose
Kneeling Half Split Pose
Butterfly Pose
Hero Pose
Corpse Pose

Start off in Seated Forward Bend and hold for 30 seconds. Lay on your back and move into Reclined Knee to Chest Pose for 30 seconds. Then move into Reclined Pigeon Pose for 30 seconds. Move into Kneeling Lunge Pose and hold for 30 seconds. Then do Kneeling Half Split Pose for 30 seconds. Repeat Reclined Knee to Chest Pose, Reclined Pigeon Pose, Kneeling Lunge Pose and Kneeling Half Split Pose using your opposite legs and hold for 30 seconds each. Move into Butterfly Pose for 30 seconds. Then Hero Pose for 30 seconds. End in Corpse Pose for at least a minute and a half.

Yoga Sequence #3
Total Time: 4 minutes

Chest Opener Pose
Chest Press Pose
Butterfly Pose
Hero Pose
Supine Twist
Child’s Pose

Start off in Chest Opener Pose for 30 seconds. Then move into Chest Press Pose for 30 seconds. Move into Butterfly Pose for 30 seconds. Then hold Hero Pose for 30 seconds. Do Supine Twist for 30 seconds and then switch sides and hold again for 30 seconds. End in Child’s Pose for one minute.

Yoga Sequence #4
Total Time: 7 minutes

Seated Forward Bend
Kneeling Lunge Pose
Kneeling Half Split Pose
Squat Pose
Reclined Knee to Chest Pose
Reclined Pigeon Pose
Corpse Pose

Start off in Seated Forward Bend for 30 seconds. Move on to Kneeling Lunge Pose for 30 seconds and then move into Kneeling Half Split for 30 seconds. Switch legs and repeat Kneeling Lunge Pose and Kneeling Half Split for 30 seconds each. Then move into Squat Pose for 30 seconds. Move into Reclined Knee to Chest Pose for 30 seconds. Switch sides and repeat for another 30 seconds. Then move into Reclined Pigeon Pose for 30 seconds. Switch sides and repeat for 30 seconds. End in Corpse Pose for at least two minutes.

Yoga Sequence #5
Total Time: 5 minutes

Cat Pose
Cow Pose
Backbend
Child’s Pose
Upward Facing Dog
Downward Facing Dog
Supine Twist
Child’s Pose

Start off in Cat Pose and hold that for 5 seconds, then arch your back to go into Cow Pose and hold that for 5 seconds. Repeat those two poses three times each. Move into Backbend and hold for 15 seconds then move into Child’s Pose for 30 seconds. Go back into Backbend for another 30 seconds and then move into Child’s Pose for 30 seconds. From that position, move into Upward Facing Dog and hold for 15 seconds. Move into Downward Facing Dog and hold for 15 seconds. Repeat Upward Facing Dog and Downward Facing Dog two times. Do Supine Twist for 30 seconds and then switch sides and hold again for 30 seconds. End in Child’s Pose for one minute.