A Yoga Sequence for Active People

The six poses in the sequence below have been selected so that active people can keep on doing what they enjoy doing. Remember to warm up before doing these postures! Ease into each position until you feel a gentle pulling and are able to breath in a comfortable way. Focus on feeling comfortable and breathing smoothly, making sure not to force your body to a point where you feel pain. If you are not certain about how to do a pose, speak to an experienced yoga teacher who can give you pointers on form, breathing and on how to modify poses to suit your body.
 

Warrior 1 Pose
 This pose stretches the muscles that cross in front of the hip. Keep the front knee over the heel and balance on the toes of the back foot. As you inhale, lift your arms out to the sides and over your head. Lower them back down to your sides as you exhale

Dancer's Pose
 Stretches the muscles in the front of the thigh and shin. The standing leg should be slightly bent. For better balance, hold on to something or look at a stationary object in front of you. Mentally focus on relaxed and deep rhythmic breathing.

 Extended Side Angle Pose
A good stretch for hips, groin, and torso. Keep the front knee over the heel and press the ground with the outer edge of the back foot, while reaching your arm over your head. Feel your ribs as they lift up and outwards.

 Downward Dog Pose
 A full body stretch that opens your shoulders and chest and stretches the back of the legs and ankles. Press the palms of your hands flat and keep your knees slightly bent.

Reclining Pigeon Pose
 Stretches groin, hips and buttocks. Flex the foot of the crossed ankle and gently pull with your hands on the back of your thighs. Remember that you should always breathe easily.

Reclining Twist
 Good for stretching your lower back and the outside of your thighs. Let gravity pull your legs down into a gentle stretch.