This heart opening yoga class is for everyBODY! A less challenging explanation is always included with instructions. Remember that where you find yourself in each position is YOUR perfect place to start!

These exercises below will open our heart area, energize our entire bodies, expand our chest, increase our lung capacity, improve circulation, build strength, work every muscle and de-stress us- all in about 30 minutes! Breathing deeply with continuous movement will activate a relaxed state, resulting in lower blood pressure and increased blood flow to the rest of our body. Meditation may improve cellular metabolism, which can yield major benefits such as blocking degenerative genetic disorders and lengthening the life of DNA cells, according to a Harvard University study.

A heart at peace gives life to the body. Proverbs 14:30

 Although we all have problems and daily struggles God says that if we meditate on Him, our hearts can be soaked in peace and serenity even in the midst of all we face. It is only through Christ that we can have this comforting peace with God. (Romans 5:1)  But it’s not just any peace, it’s Heavenly peace! (Colossians 3:15.)   

…And the peace of God that surpasses all understanding will guard your hearts and minds in Christ Jesus. Philippians 4:7

When you are focused and ready to begin, grab your mat, water and let’s get started!

 

1.) Chair Pose/Forward Bend

• Stand up tall with your legs and feet together
• Inhale, sitting back into an imaginary chair. Your knees should not extend beyond your toes.
• Exhale, straighten your legs and bend forward.
• Rise up to a standing position.
• Repeat this process 10 times.
• This exercise will awaken your body, warm up your legs, and improve your circulation!

2.) Chair Pose Twist into Lunge Twist

• Press your palms together in Chair Pose
• With a big inhal,e twist to your right.
• Try to place your lower elbow beyond your right leg.
• Hold the position for 3 deep breaths.
• From your Chair Pose Twist position, step your left leg back into Lunge position
• Breathe deeply, up to 10 counts.
• Come out of the twist if it is too difficult.
• Step your back leg in for better balance.
• Big breaths before you twist allow more room for a deeper twist!
• Twist are amazing for your entire mid section, inside and outside!

3.) Warrior I Pose

• Position your back leg’s heel on your mat.
• Do not extend your knee over ankle on your forward leg.
• Meet your palms together over your head. Your pointer fingers can be extended up.
• Arch back and breathe deeply for 5-10 counts.
• Warrior I Pose is a great picture taking pose!

4.) Bowing Warrior

• Clasp your hands behind your back while lifting them up.
• Arch back and sink deep into the pose.
• Bend or bow forward with your ear close to your calf.
• Keep your arms up behind you as high as possible.
• Repeat this 5 times, back and then forward.
• Now bow forward, hold the bow and breathe deeply for 5-10 counts.

5.) Chair Pose

• Return to Chair Pose
• Repeat the Chair Pose Twist to your left side this time.
• Step back into Lunge Twist with your right leg.
• Complete Warrior I and Bowing Warrior with your left leg forward.

6.) Down Dog To Upward Dog

• From a Lunge position, lower both your hands to each side of your forward foot.
• Check that your palms are directly below your shoulders.
• Step your forward leg back into Downward Dog.
• Breathe deeply for 5 counts.
• Lower your sitting bones into Upward Dog.
• Arch your head back.
• Breathe deeply for 5 counts.
• Repeat the process 3 more times.
• You may also do this on your hands and knees to build up strength.
• You may also bend your elbows and arch your head back for a less intense version of Upward Dog!

7.) Half Bow Pose to Full Bow Pose

• Clasp your hands behind your back.
• Lift them up, arching your head back.
• Breathe deeply for 5-10 counts.
• Try grasping your feet and arch back into Full Bow Pose.
• Breathe deeply for 5-10 counts.
• Are you feeling your chest and heart area opening up yet?

8.) One Legged Forward Bend

• Sit with your legs extended in front of you.
• Bend your right leg, bringing it to your inner thigh or knee.
• Inhale, stretching your arms overhead.
• Exhale, folding over your leg. Hold this for 3 deep breaths.
• Repeat this 5-10 times, then switch legs.
• It’s always a good thing to bend forward after bending backwards!

9.) Half Camel To Full Camel Pose

• Start with your knees bent.
• With your hands on your waist and arching your back, breathe deeply for 3 counts.
• Slowly lower your right arm to your foot. Breathe deeply for 3 counts.
• Slowly lower the other arm to your other foot. Breathe deeply for 5-10 counts.
• Never exceed the pose beyond a slight stretch. Go slow and build strength. When your body is ready, it will ease into this pose.

10.) Leg Overhead/Inner Thigh Stretch

• Lie back and raise your legs. Relax your head, neck, shoulders and arms. Breathe deeply for 5-10 counts.
• Inhale deeply. With a big exhale, lower your legs to the sides. Point your toes.
• With a big inhale, slowly pull your legs up from the sides. Lead the pull up with your heels.
• Repeat this 10-20 times, breathing deeply each time.
• A terrific exercise for your inner thighs, abs, core, legs and hips!

11.) Bridge Pose

• Lie down with knees bent.
• Clasp your palms together.
• Lift your sitting bones up with a deep inhale.
• Lower your sitting bones with a big exhale.
• You should try to keep your feet directly below your knees. I am always going for the deeper stretch and moved them in. You can too! Most importantly, listen to your body; it will tell you when it is ready!

12.) Wheel Pose

• Lie down with your knees directly over your feet and hands at your ears. Your wrists are facing out.
• Now see if you can start pushing up evenly with your arms and legs.
• Let the push up come from your palms and feet.
• Push them into your mat as you lift your torso.
• You may only be able to raise your body a few inches at first.
• This pose really takes time. Your whole back side is engaged as well as your upper body. You may need to build up back side strength. I did for a long time. If you consistently practice, your body may surprise you! Mine sure did here!

13.) Body Hug

• You did great!
• It’s body hugging time!

14.) Child’s Pose

• Sit on your knees and fold forward.
• Let your body relax into Child’s Pose.
• Child’s Pose is a great pose to end a class, as it releases all muscle tension and stretches the neck, shoulders, and upper back.
• Stay here and breathe deeply as long as you like!

yoga on!