10 MIN YOGA FOR UPPER BACK STRENGTH

LENGTH: 10 minutes

BENEFITS: 
strengthens the upper back muscles, the serratus muscles and the obliques

ABOUT THIS CLASS:
This class works the muscles that we need to be strong in order for us to be able to sit upright comfortably. 

PROPS FOR THIS CLASS:
Folded blanket (optional)

POSES IN THIS SEQUENCE:

x bharmanasana - tabletop pose
x serratus “push ups”
x balasana - child's pose
x ardha vasisthasana - half side plank
x bhujangasana - cobra pose

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GENTLE YOGA FOR PAIN RELIEF

LENGTH: 30 minutes

ABOUT THIS PRACTICE:
This class uses gentle movement, deep breathing and yoga poses to ease pain and improve posture.

BENEFITS:
pain relief, relaxation, grounding, improves posture

PROP RECOMMENDATIONS:
yoga blocks, blanket (optional), practice may be done in a chair

POSES IN THIS PRACTICE:

x sukhasana - easy seated pose
x seated movement - sway side to side
x urdhva hastasana - overhead stretch
x ardha matsyendrasana - seated twist
x paschimottanasana - seated forward fold
x agnistambasana - firelog pose
x savasana - corpse pose