Downward-Facing Dog

Step By Step

• Come onto the floor on your hands and knees.

• Set up proper alignment; knees under hips, hands under shoulders and slightly wider than shoulders width, wrist creases parallel, fingers spread and claw into mat.

• Inhale and round shoulder blades against back then , tuck toes and allow hips to rise.

• Tailbone goes high.

• Pressing the earth away from you with your hands. Claw at the mat with your fingertips so the pressure is not all in the wrist.

• Heals stretch toward or onto the floor.

• Head stays between the arms not dangling free.

• The heart is reaching for the thighs.

Benefits

• Calms the brain and helps relieve stress and mild depression.

• Energizes the body.

• Stretches the shoulders, hamstrings, calves, arches and hands.

• Strengthens the arms and legs.

• Helps relieve symptoms of menopause.

• Helps prevent osteoporosis.

• Improves digestion.

• Relieves headache, insomnia, back pain and fatigue.

• Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis.

This is an excerpt from our guide to self-care, Christian Yoga: Restoration for Body and Soul.

Lunge Pose

Step By Step

• From Mountain Pose step one foot back (basic).

• From Downward Dog take foot to hand (advanced).

• Hands on outside of feet, come onto fingers.

• Front knee comes over ankle by wiggling back foot back.

• Lift back inner thigh up and hug inner legs in together.

• Inhale back into body and exhale and soften behind heart.

• Head up and looking forward.

Benefits

• Stretches the shoulders, chest, and groins.

• Strengthens arches, knees, thighs, calves and ankles.

• Increases muscular endurance.

• Relieves symptoms of sciatica.

This is an excerpt from our guide to self-care, Christian Yoga: Restoration for Body and Soul.

Dolphin Pose

Step By Step

• From Downward-Facing Dog come onto forearms.

• Elbows come under the shoulders and forearms extend straight out.

• Line wrist up with elbows. Spread fingers so center finger is facing forward.

• Wrists are shoulders width apart and palms on the mat.

• Walk your feet it so the heals are closer if not touching the mat.

• Heart melts. Tailbone is high.

• Gaze is between the hands.

Benefits

• Strengthens the shoulders, arms and back.

• Stretches the shoulders, neck, chest and belly.

• Improves sense of balance.

• Calms the brain and helps relieve stress and mild depression. Releasing dopamine to the brain.

This is an excerpt from our guide to self-care, Christian Yoga: Restoration for Body and Soul.

Crow Pose

Step By Step

• Come into squat, hands on the mat under shoulders; wrist parallel and fingers clawing on mat.

• Lift your tailbone up high and come to the balls of the feet.

• Knees to the back of the upper arms.

• Gaze forward ahead of fingers, rock forward getting the weight into the fingers.

• Lift one foot at a time while flexing foot and spreading toes. Tailbone & heart lift.

• Hug forearms, feet, legs and knees to the middle.

Benefits

• Strengthens arms and wrists.

• Stretches the upper back.

• Strengthens the abdominal muscles.

This is an excerpt from our guide to self-care, Christian Yoga: Restoration for Body and Soul.

Cobra Pose

Step By Step

• Lay on belly, spread hands and place under the shoulders, back by rib cage. Hug elbows back into body.

• Downward Dog hands claw at mat.

• Spread toes and firmly press tops of feet, thighs and pubis into the mat.

• Inhale, head and chest lift as sides lengthen. Lifting your heart up to God.

• Pressing mat away begin to straighten arms. Lift as high as possible keeping hips and leg connected to mat. You may also come all the way up to just resting on the tops of the feet.

• Make sure your wrist are under your shoulders.

• Tailbone presses towards the pubis and the pubis presses towards the naval. Firm but don’t harden buttocks.

• Wrap shoulders around the spin and lift up through the heart. Head up and gaze forward

Benefits

• Strengthens the spine.

• Stretches the chest, lungs, shoulders and abdomen.

• Firms the buttocks.

• Stimulates abdominal organs.

• Helps relieve stress and fatigue.

• Opens the heart and lungs.

• Soothes sciatica.

• Therapeutic for asthma

This is an excerpt from our guide to self-care, Christian Yoga: Restoration for Body and Soul.

Bottom of a Push Up

Step By Step

• From Plank Pose. Slightly jet body forward leading from the heart.

• On a exhale lower down until arms are at a 90 degree angle and body hovering a few inches above the mat.

• Elbows hug into the sides of the body, shoulders stay broad and rolled back and gaze is towards the mat.

• Keep the navel pulled in towards the spine and lift the pelvic floor muscles. Gently tuck the chin in and lengthen the cervical spine. Spread the fingers and thumbs and keep the shoulders away from the ears. Maintain this posture an inch off the floor for 5 to 10 breaths.

Benefits

• Strengthens the arms and wrists.

• Tones the abdomen and builds core strength.

• Energizes the body.

This is an excerpt from our guide to self-care, Christian Yoga: Restoration for Body and Soul.

Table Pose

Step By Step

• Come onto hands and knees.

• Hands are placed under the shoulders and fingers are active spread. Take some of the pressure into your finger tips by slightly clawing at the mat with the tips of the fingers. balancing the pressure throughout the hand not just in the wrist.

• Knees are under the hips.

• Spine is straight.

• Core is tightened and gaze is to the mat.

• Feet in line with the knees. You can lay the feet flat or curl onto the balls of the feet. Your choice. Your yoga practice. ☺

Benefits

• Strengthens abs and back.

• Helps teach good hand foundation.

This is an excerpt from our guide to self-care, Christian Yoga: Restoration for Body and Soul.

Staff Pose

Step By Step

• Set foundation; sit up straight with legs out long, shoulders back and heart lifts, feet flex.

• Spread toes and activate the legs and feet.

• Strengthen thigh muscles. You can place a block in the thighs and squeeze the block with the thighs to engage.

• Inner spiral, widen thighs and anchor inner edge of legs to floor.

• Extend from pelvis core out through feet and up through crown of head.

• Breathe deep and surrender to the pose.

Benefits

• Foundational pose from all seated postures.

• Strengthens and improves endurance of back, leg and arm muscles.

• Opens chest, hips and groin.

• Tones abdominal muscles.

• Increases circulation.

This is an excerpt from our guide to self-care, Christian Yoga: Restoration for Body and Soul.

Stacked Logs

Step By Step

• Come to a seated pose, shoulders back and sides long.

• Lifting through your crown gain length in the spine.

• Stack heals and knees. Opposite heal and opposite knee.

• Activate feet by flexing them.

• Resting hands on the thighs or invite them to heart center in prayer.

Benefits

• Opens hips and stretches the outer hip muscles.

• Lengthens spine.

• Strengthens feet and ankles.

This is an excerpt from our guide to self-care, Christian Yoga: Restoration for Body and Soul.

Seated Forward Bend

Step By Step

• Set foundation, sit up straight with legs out long, shoulders back and heart lifts, feet flex.

• Strengthen thigh muscles. You may insert a block in the thighs and begin squeezing thighs together on the block to feel them strengthen.

• Then anchor inner edge of legs to floor.

• Extend from pelvis core out through feet and up through crown of head.

• Then hinge at hips forward and draw your heart down toward the thighs.

• Lengthen through the top of the crown. And breathe.

Benefits

• Foundational pose for all seated postures.

• Strengthens and improves endurance of back, leg and arm muscles.

• Opens chest, hips and groin.

• Tones abdominal muscles.

• Increases circulation.

• Great for spine.

This is an excerpt from our guide to self-care, Christian Yoga: Restoration for Body and Soul.

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