5 MINUTE SPINAL STRETCH

LENGTH: 5 minutes

BENEFITS:
stretches and lengthens the spine, may help relieve back pain, opens the chest and shoulders, energizing

ABOUT THIS CLASS:
This quick yoga class is perfect after you've spent a lot of time in bed or sitting at a desk. It helps decompress the spine and opens the heart and shoulders so you can feel both energized and relaxed

PROPS FOR THIS CLASS:
Folded blanket, yoga block (optional)

POSES IN THIS SEQUENCE:
x anahatasana - heart melting pose (aka puppy pose)
x bhujangasana - cobra pose
x balasana - child's pose

CLICK HERE TO DOWNLOAD WITH DROPBOX.

5 MIN CHAIR YOGA CLASS

LENGTH: 5 minutes

BENEFITS:
gentle movement, builds strength, gentle stretch, energizing, circulates energy

ABOUT THIS CLASS:
This short class uses gentle movements to build strength in the upper body. It also opens the chest and lengthens the spine for an all over stretch.

PROPS FOR THIS CLASS:
None required. This class can be done in a chair or on the couch.

POSES IN THIS SEQUENCE:
x upper body sun salute
x seated twist
x uttanasana - forward fold
x seated meditation

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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

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX.