KARUNA YOGA THERAPY

Strengthen Upper Arms, Upper Back Sequence - 1

• Start in a comfortable seated position, drawing the length of the spine upwards, leaning shoulders down and bring the palms into prayer position.
• Chant ‘OM” 6 times, bringing the mind/body to present moment.

• Start with Neck Rolls – Inhale, look up; Exhale, look down, repeat 6 times.
• Tricep Stretch Variation -  Extend right hand up, hold right elbow with left hand; Inhale and bend to left side for 6 breaths. Next, stretch right hand away from the head, hold right elbow with left hand and hold for 6 breaths.
• Table with wrists inward  Stretch - Come into Table; turn right hand inwards, all fingers pointing inwards; hold for 6 breaths. Repeat on other side.
• Extended Cat / Cow Pose - From Table, extend hands slightly forward. Inhale, extend body to the front; exhale and pull back down; repeat 6 times.
• Cobra Dynamic Variation / Bhujangasana Pose - Lie down on your tummy, place hands below rib cage; Inhale, lift up, reach into the upper back; Exhale and release down; repeat 6 times.
• Plank / Uttitta Chaduranga Dandasana - From Table, keep hands ahead on the mat, stretch both legs at back, toes under; inhale and lift body up in a long incline; breathe deeply through core muscles; hold for 8 breaths. Repeat 2nd cycle, if you want a better workout for the abs :)
• Forearm Plank - Keep forearms on the ground, lower the whole body a few inches off the ground, hold and breathe for 8 - 10 breaths.
• Again, do a 2nd set , if feeling very energized :)
• Forearm Plank Dynamic Variation - Hold Forearm Plank; Inhale deeply; Exhale, pull back and raise hips to sky; repeat 6 times.
• Standing Postures - Extended Hands with Forward Bends - Keep feet apart, Inhale, extend hands , palms facing upwards and extend body; Exhale, bend forward, turn palms outward and extend hands out to sides; repeat 6 times. Then, hold the Forward Bend for 8 breaths.

• Chair Pose Dynamic / Utkatasana with Hands tied Variation -  Keep feet apart, interlace fingers at back; Inhale, extend body, pull hands back; Exhale, bend forward, bend knees, release hips down; repeat 6 times. Then, hold pose for 8 breaths.
• Warrior 2 / Virabhadrasana 2 With Garudasana Hands - Come into Warrior 2. Place hands into Garudasana variation with right hand on top. Inhale, extend hands to sky; exhale and bring down to center, repeat 6 times.  Then, repeat pose with Garudasana hands with left hand on top.

• Seated Poses - Reverse Table / Ardha Purvottanasana - Sit tall, place hands behind hips, fingers pointing towards hips; Inhale, lift hips and body strongly; Exhale and release down; repeat 6 times. Then, try, holding the pose for 8 breaths.
• Ardha Matsyendrasana Spinal Twist - Keep left knee bent and resting on the floor, pull right foot beside left knee; hold right knee with left hand; place right hand beside right hip; inhale, lengthen spine; exhale and twist to right side; hold for 6 breaths and return to center. Repeat on left side.

• Bhramari Pranayama : End the practice with Bhramari Pranayama for 10 breaths. Repeat 2 cycles.
• Legs-Up-The-Wall Pose / Viparita Karani Pose : Sit close to a wall, slowly place the hips into the wall and extend both legs on the wall, relax body into ground, close your eyes and rest for 8 - 10 minutes.
• Or practice Shavasana for 8 - 10 minutes
• End practice with "Om" chanting.