1. Yoga is a personal practice and is intended to be a journey of learning, this starts by meeting ourselves where we are
  2. Listen to your body, practicing yoga should not be painful*

  1. Seated mountain
  1. One hand over chest, one hand over the low belly
  2. Focus on the breath, feeling the body relaxing with each exhale

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  1. Shoulder Shrugs
  1. Hands in lap, resting gently
  2. Breathe in and lift the shoulders toward the ears
  3. Breathe out and let the shoulders roll down and back
  4. Complete 5-10 times
  5. Options
  1. Lift the arms overhead on the inhale, reaching as far up/back as comfortable, return to a resting position with hands on lap on the exhale
  2. “Eagle” arms, holding and stretching each side through 5-10 rounds of breath

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  1. Seated Cat/Cow
  1. Place the hands in the lap, palms down
  1. With the inhale, tilt the pelvis forward and draw the shoulders back
  2. With the exhale, tuck the pelvis and round the shoulders forward
  3. Move the spine through its full range of motion

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  1. Seated/Standing Pigeon
  1. Breathe in sitting tall, breathe out hinging forward at the hips        

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  1. Options
  1. Add a twist, keeping the trunk long, positioning the hands at heart center
  2. Legs in neutral position while the twist is complete

  1. Neck Release
  1. Seated with hands gentle resting in the lap
  2. Let the neck relax to one side, gentle alternate drawing the ear and chin toward the shoulder
  1. After 5-10 breaths, lean forward to let gravity bring the head back to center and return to neutral
  1. Repeat on the other side

Created by Heidi Carpenter, OTD, OTR/L © June 2019. Embody Occupational Therapy, LLC

*This handout is for educational purposes and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen.