Cat / Cow or Spinal Waves
- From hands + knees, pause in tabletop for a moment to establish base
- CAT: tailbone curling under, low belly active, elbows straight, push back up
- COW: reverse direction lift tailbone, contract back, then lift head/gaze
- Exhale cat pose, inhale cow pose
- Repeat 10-20x as you “ride the spinal waves
Option to drop onto forearms if wrist issues or for different sensation
Baby Cobra
- A wonderful, gentle backbend – don’t overstrive it early in the day
- Spine long, shoulder blades into back, tailbone sharp toward feet, low belly engages
- Option to lift knees off floor, or knees down under where they’d be lifted
- Spine stays long with steady breath
- Hold 30-60-120 minutes. Repeat 3x
"Proposal Lunge"
- Not as deep as regular lunge – for quad, TFL, back, psoas
- Maintain 90 degree angles in legs, with left forward, right knee under right hip
- KEY: sharpen tailbone down, top of pelvis back, maintain that action entire time
- Lift arms overhead, shoulders relaxed, gaze forward
- Then drop front leg hand to prop (couch, chair, hip), gentle sidebend to that side
- Don’t lose tailbone down action! Hold 15-30 seconds/at least 5-8 long breaths
Standing Crescent
- Classic sidebend great for QL, hips, spinal health
- First version hold belt taut/no slack overhead, elbows straight
- Legs strong, feet pressing down, shoulders relaxed, lean one side exhale, inhale tall
- Side to side 5-10x keeping outer hips hugging in
- Drop belt, side bend contracting side arm dropped, let opposite hip move out
- Pause, breath. 5-10x each sides
Forward Fold - Half + Full
- With blocks or chair seat under hands if hamstrings/hips tight
- Legs strong, elbows straight, back toned + active, sternum lifting
- Inhale there, then exhale release action in back + fold over legs
- Can front ribs come close or onto front of thighs? Move sit bones wide
- Head, neck, shoulders relaxed
- Go back + forth slowly 5x, inhale lift to concave, exhale fold
As with all TUNE YOGA sequences, listen to your body. Don’t hold your breath. Consult a medical professional if experiencing acute or chronic pain and bring a diagnosis back to yoga that will be prescriptive and targeted in the healing process.