YOGA FOR THE REST OF US

Guided Practice Three

Here’s a 30-minute beginner-friendly yoga session that incorporates a strap throughout. The strap will be used to assist in stretching, improve alignment, and make poses more accessible.

Warm-Up (5 min)

1. Seated Shoulder & Chest Opener (1 min)

  • Sit cross-legged or on a block.
  • Hold the strap wider than shoulder-width in both hands.
  • Inhale: Lift the strap overhead.
  • Exhale: Lower it behind your back if possible (keeping arms straight).
  • Repeat slowly 5–6 times to open the shoulders.

2. Seated Forward Fold with Strap (1 min)

  • Extend legs in front (Paschimottanasana).
  • Loop the strap around the balls of the feet.
  • Hold the strap with straight arms and gently hinge forward from the hips.
  • Hold for 5–6 breaths.

3. Seated Side Stretch (1 min per side)

  • Hold the strap in both hands overhead.
  • Lean to the right, keeping the left hip grounded.
  • Switch sides after 5–6 breaths.

4. Seated Cat-Cow (1 minute)

Standing Poses (10 min)

5. Mountain Pose with Strap (Tadasana) (1 min)

  • Stand tall, holding the strap behind your back.
  • Gently pull on the strap to broaden the chest.
  • Take slow, deep breaths.

6. Warrior I with Shoulder Stretch (Virabhadrasana I) (1 min per side)

  • Step one foot back into Warrior I.
  • Hold the strap behind your back with both hands and lift slightly.
  • Hold for 5–6 breaths, then switch sides.

7. Warrior II with Side Stretch (1 min per side)

  • From Warrior II, hold the strap in both hands overhead.
  • Lean toward the front leg (like Reverse Warrior) while keeping tension in the strap.

8. Standing Forward Fold with Strap (1 min)

  • Loop the strap around the feet.
  • Hold the ends and gently pull to deepen the fold.
  • Keep a soft bend in the knees if needed.

9. Extended Triangle Pose with Strap (Trikonasana) (1 min per side)

  • Hold the strap with both hands overhead.
  • Extend into Triangle Pose while keeping a gentle pull on the strap.

Seated & Supine Poses (10 min)

10. Seated Wide-Legged Forward Fold (Upavistha Konasana) (1 min)

  • Loop the strap around both feet.
  • Hinge forward gently while holding the strap.

11. Reclined Hamstring Stretch (Supta Padangusthasana) (2 min per side)

  • Lie on your back, loop the strap around one foot.
  • Extend the leg upward, keeping the opposite leg bent or straight.

12. Reclined IT Band Stretch (1 min per side)

  • From the previous pose, bring the lifted leg across the body with the strap.
  • Keep the opposite shoulder grounded.

13. Reclined Bound Angle with Strap (Supta Baddha Konasana) (2 min)

  • Loop the strap around the lower back and over the feet to support the pose.
  • Let the knees relax open while the strap holds the feet together.

Cool Down (5 min)

14. Supine Shoulder Stretch (1 min per side)

  • Hold the strap with one hand behind the back and the other overhead (like a shoulder stretch).
  • Gently pull on the strap to open the shoulders.

15. Legs Up the Wall with Strap (Viparita Karani) (2 min)

  • Wrap the strap loosely around your thighs to keep legs together.
  • Rest with feet up the wall or lifted.

16. Savasana with Strap (Final Relaxation) (2 min)

  • Lay down, loop the strap around the thighs to keep legs slightly grounded.
  • Focus on deep breathing.

End of Practice

  • Close the session with a deep inhale and exhale.
  • Thank yourself for practicing.