Heart Health

Gentle Yoga full length practice
Key poses and techniques and their benefits:
Active Rest Pose: Starting with the soles of the feet on the mat and arms at the sides or on the lowest abdominals helps participants ground themselves and connect with their breath.
Deep Breathing with Sound (Ha): Deep breaths with an audible exhale ("ha") help release tension, particularly in the shoulders, jaw, and back.
Pelvic Tilt: Moving the lower back into and away from the mat with breath helps to mobilize and release tension in the lower back and hip flexors.
Pelvic Circles: Circular movements of the pelvis promote mobility and flexibility in the hips and lower back, enhancing circulation and releasing tension.
Leg Stretches: Alternating leg stretches, pointing and flexing the feet, help stretch and release tension in the hamstrings and calves while engaging the core muscles for stability.
Supine Twist: Twisting poses help release tension in the spine and improve spinal mobility while promoting relaxation.
Dolphin Pose: This pose strengthens the shoulders, arms, and core while also stretching the hamstrings and calves. It also promotes concentration and focus.
Child's Pose: This resting pose stretches the spine, hips, and thighs while promoting relaxation and calming the mind.
Triangle Pose: This standing pose stretches the hamstrings, hips, and spine while improving balance and stability. It also opens the chest and shoulders, promoting deep breathing.
Revolved Triangle Pose: This pose provides a deep stretch for the hamstrings, hips, and spine while also twisting the torso, promoting detoxification and improving digestion.
Legs-Up-the-Wall Pose: This inversion pose helps improve circulation, relieve tension in the legs, and promote relaxation. It also calms the nervous system and reduces stress.
Each pose and technique in this sequence offers unique benefits for the body and mind, helping participants release tension, improve flexibility, and cultivate a sense of relaxation and well-being.
Active Rest Pose (Savasana): Allows the body to relax, promotes mindfulness, and prepares for the practice ahead.
Deep Breathing with Ha Sound: Calms the mind, releases tension in the shoulders and jaw, and encourages relaxation.
Pelvic Tilts (Supta Tadasana): Warms up the spine, massages the lower back, and promotes flexibility and mobility in the pelvic area.
Pelvic Rocking (Supta Baddha Konasana): Further loosens the lower back, hips, and groin, increases circulation, and relieves tension in the pelvic area.
Leg Stretching (Supta Padangusthasana): Stretches the hamstrings and calves, improves flexibility in the legs, and relieves tension in the lower back.
Knee Sway (Supta Matsyendrasana Variation): Relieves tension in the lower back, stretches the spine, and improves spinal mobility.
Bicycle Legs: Warms up the hip joints, improves circulation in the legs, and strengthens the core muscles.
Dynamic Bridge Pose (Setu Bandhasana): Strengthens the back, glutes, and hamstrings, opens the chest and shoulders, and improves spinal flexibility.
Supine Twist (Supta Matsyendrasana): Stretches the spine and back muscles, massages the internal organs, and promotes detoxification.
Strap Stretching (Supta Padangusthasana Variation): Increases flexibility in the hamstrings and calves, improves range of motion in the hip joints, and relieves tension in the lower back.
Hip Circles: Improves mobility and flexibility in the hip joints, releases tension in the hips and lower back, and massages the hip muscles.
Happy Baby Pose (Ananda Balasana): Stretches the groin, hips, and lower back, relaxes the body and mind, and relieves stress and fatigue.
Cat-Cow (Marjaryasana-Bitilasana): Mobilizes the spine, strengthens the core muscles, improves flexibility in the back and neck, and promotes relaxation.
Dolphin Pose (Ardha Pincha Mayurasana): Strengthens the shoulders, arms, and core muscles, improves balance and stability, and relieves tension in the upper back and neck.
Child's Pose (Balasana Variation): Stretches the spine, hips, and thighs, promotes relaxation and stress relief, and calms the mind.
Tabletop to Dolphin Transition: Builds strength in the arms, shoulders, and core muscles, improves stability and coordination, and enhances overall body awareness.
Seated Side Stretch (Parsva Upavistha Konasana Variation): Stretches the sides of the body, opens the chest and shoulders, and improves posture.
Legs Up the Wall Pose (Viparita Karani): Promotes relaxation and stress relief, improves circulation, relieves tension in the legs and lower back, and reduces swelling in the feet and ankles.

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