Yoga Warm Up Series- Seated (10 minutes)
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3. Neck rolls: Inhale lengthen, exhale right ear to right shoulder. Inhale back up
and lengthen. Exhale left ear to left shoulder. Inhale and lengthen spine. Exhale
drop chin down towards chest. Continue to breathe deeply while rolling head to
your right shoulder, Look gently up. Then roll head to the left shoulder. Repeat
the roll starting to the left.
1. Sit up straight: Lengthen
spine/neck
with ears in line
with shoulders
2. Easy Breath: Slow down and lengthen your
inhale and exhale. Let your belly expand when
you inhale.
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4. Shoulder Rolls: Continue to stand. Keep head straight.
Soften your face. Inhale. Raise and roll shoulders up towards the
ceiling
and back. Exhale as you drop shoulders down towards
your tailbone.
5. Shake It Out Pose: Lift feet off
of floor and shake feet and wrists
6. Open and close eyes &
mouth wide. Move jaw from
side to side while moving
fingers, wrists -bend, flex &
circle.
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is prohibited except with the prior written permission of Cleveland Clinic.
WarmUpSeated_rev0713 Yoga Warm Up Series- Seated (10 minutes)
7. Fan Pose: Sit at the
front of chair. Reach arms
back to hold back of chair.
Heart and throat move
forward.
8. Arms to V above you:
Stretch your arms up. Lift
ribs off of hips. Create length
in spine. Look up.
9. Side Bends: This can be
done with or without a strap.
Reach arms up keeping ears
in line with elbows. Bend at
your hips. Bend to the right
then to the left.
10. Cat Curl: exhale and
round back. Push mid-back
into chair. Reach out with
straight arms at shoulder
level.
11. Figure 8’s
with wrists: Sit
up straight.
Clasp palms
together. Draw
figure eights in
the air with
wrists. Change
directions.
12. Easy Spinal Twist:
Inhale and lengthen spine up,
then twist. Gently look over
shoulder. Do both sides.
Proprietary and Confidential- Cleveland Clinic Foundation© 2008-2014. All Rights Reserved. For Internal Non-Commercial Use Only. Reproduction of this document in any form
is prohibited except with the prior written permission of Cleveland Clinic.
WarmUpSeated_rev0713 Yoga Warm Up Series- Seated (10 minutes)
13. Groin Stretch: Legs wide
apart, press hands on to
thighs and lean forward with
back straight.
16. Ankle Stretches:
Bend one or both
ankles towards the
ground. Try to touch
big toe(s) to ground.
14. Groin Stretch Twist:
Legs wide apart, press hands
on to thighs and lean forward
with back straight. Twist
looking over shoulder.
17. Flex ankles
18. Flex toes
15. Seated Lunge: Turn with legs toward
the side of chair. Reach outside leg back
and try to straighten it. Keep toenails on
back foot pressing into the ground. Look
up with a slight backbend. Do both sides.
19. Move ankles and
toes from side-toside.
20. Toe press:
Press toes into the
ground.
21. Top of foot stretch:
Turn toes over
Proprietary and Confidential- Cleveland Clinic Foundation© 2008-2014. All Rights Reserved. For Internal Non-Commercial Use Only. Reproduction of this document in any form
is prohibited except with the prior written permission of Cleveland Clinic.
WarmUpSeated_rev0713