Yoga Routine Plan

SAVASANA
Lie on your back and settle into a comfortable position,
whether Savasana with straight legs or with a rolled
blanket beneath your knees. Stay here for 8 to 10
breaths.
Slowly draw both knees toward your chest and bring
your hands to your shins or the back of your thighs.
Gently rock side to side or slowly circle, massaging your lower back. Play with gently curling your pubic
bone toward your navel and then down toward your mat to release and lengthen your lower back.

SUPTA MATSYENDRASANA (RECLINING TWIST)

Keep your knees drawn into your chest. Take your arms
straight out to your sides in a T shape, palms up or down.
Release both shoulder blades into the mat as you inhale
deeply. As you exhale, drop both knees to the left, stacking
them atop one another. Stay here for 4-5 breaths. Repeat
on the other side.

MARJARYASANA (CAT) AND BITILASANA (COW)

Slowly come to your hands and knees. Align your
shoulders over your wrists and your hips over your
knees. On an exhale, round your spine, pushing
the floor away from you with both hands and
gently lifting your navel toward your spine.

On an inhale, arch your spine, moving your heart

forward and up and let your gaze follow. Repeat 4–
5 times or more, if you like.
 TABLETOP CRUNCHES
Still on all fours, gently lift your navel to your spine
to engage your abdominal muscles. Inhale and
extend your right arm forward and your left leg
straight behind you, keeping the inner left thigh
turning in and toward the ceiling. Exhale to bring
your right elbow and left knee toward each other,
rounding your spine and bringing your chin in
toward your chest. Inhale and reach your right arm
forward and left leg back. Do this 4–5 times on each side.

BALASANA (CHILD’S POSE)

From Tabletop, bring your big toes to touch, let
your knees slide a little wider than your hips, and
ease your hips back over your heels with your
arms extended. Bring your forehead to the mat
or give yourself a bit more space here by placing
a block or blanket beneath your head. Close your
eyes and stay here for 16-20 breaths.

ADHO MUKHA SVANASANA (DOWNWARD-

FACING DOG POSE)
From Child’s Pose, inhale and bring yourself to
Tabletop. As you exhale, tuck your toes under and
lift your hips up and back into Downward Dog.
Bend both knees deeply and work on keeping your
hips lifted while pushing the floor away evenly
through both hands. Eventually find stillness. Draw
your shoulder blades toward your hips and relax your neck. Let your heels drop toward the mat. If you
can, start to straighten your knees a little. Breathe deeply as you hold for 5-10 breaths.

UTTANASANA (STANDING FORWARD BEND)

Step one foot at a time to the top of your mat and
separate your feet hip-width apart. Bend your knees,
hinge forward from your hips, and grasp opposite
elbows or let your hands rest on the mat or blocks.
Take 4–5 deep breaths. If you like, reach behind your
back to interlace your fingers and clasp your palms
together. Release your head down toward the mat as
you breathe deeply for another 4–5 breaths.
 TADASANA (MOUNTAIN POSE)
With your feet together or hip-width apart, inhale and
slowly reach your arms skyward. On an exhale, bring
your palms together at your chest in anjali (heart)
mudra or relax them alongside your body. Stand here
with your shoulders relaxed, breathing deeply for 4–5
breaths or until you feel grounded and centered.

UTKATASANA (CHAIR POSE)

From Mountain Pose, with your feet parallel and
toes pointing forward, bend your knees deeply,
reaching your seat back as if you were about to
sit in a chair. If you’d like, take a block between
your thighs and squeeze. continue to squeeze the
block. Breathe deeply for 5 to 10 breaths, then
straighten your legs and come to stand in
Mountain Pose. Repeat 1–2 more times.
PRASARITA PADOTTANASANA (WIDE-LEGGED
STANDING FORWARD BEND)
From Mountain Pose, turn to face the long-edge side
of your mat and step your feet wide, outer edges of
your feet parallel with your mat’s short-edge sides.
Bring your hands to your hips. Inhale and lift your
chest; as you exhale, hinge from your hips and fold
forward, bringing your hands underneath your
shoulders to the floor or to blocks. Breathe deeply for
5 to 10 breaths. Exhale and bring your hands to your hips. Inhale and slowly rise to standing facing the
long side of the mat.

VIRABHADRASANA II (WARRIOR POSE II)

Facing the long side of the mat, extend your
arms out to the sides, palms down. Inch your
feet a little wider, so your ankles are beneath
your wrists. Turn your left toes to face the front of
the mat and angle your right toes in slightly.
Inhale to lift your chest; as you exhale, bend
your right knee and track it over your ankle.
Press through the outer edge of your back foot to find stability as you try to distribute your weight
evenly through both feet. Stay here for 4–5 breaths. Bring your hands to your hips and straighten your
front leg. Turn your right toes to face the back of the mat and repeat on the right side.
 UTTHITA PARSVAKONASANA (EXTENDED SIDE ANGLE
POSE)
From Warrior II facing the back of the mat, bring your
hands to your hips and straighten your right leg. Turn
yourself to face the front of the mat with your left knee
bent. As you exhale, lengthen through your side body.
As you inhale, extend your left arm toward the sky. On
the next inhale, reach the arm overhead, palm facing
the floor. Lightly rest your left forearm on your left
thigh or reach your left hand down to a block behind your left ankle. Keep your chest open and spacious
and your collarbones broadening. Stay here for 4–5 breaths. Bring your hands to your hips and
straighten your front leg. Turn your right toes to face the back of the mat and repeat on the right side.

UTTHITA TRIKONASANA (EXTENDED TRIANGLE

POSE)
From Extended Side Angle Pose facing the back of
the mat, inhale to straighten the front leg. Turn
yourself to face the front of the mat with your left
knee straight. As you exhale, hinge from your left
hip and reach your left fingertips forward, in the
same direction as your left toes. Bring your left
hand to a block behind your left ankle as you reach
your right arm toward the ceiling Press firmly through the base of your front big toe, and hug your left
hip in toward the midline of your body. Stay here for 4–5 breaths. Inhale and come to standing. Change
sides. Turn your right toes to face the back of the mat and repeat on the right side.

VRKSASANA (TREE POSE)

Stand at the top of your mat, feet together. Shift your
balance to your right foot and leg. Hug your left knee in
toward your chest with your hands, then place the
bottom of your left foot against your inner right thigh—
either above or below the right knee. Bring your hands
to your heart. Work on dropping your left hip down and
pressing your foot—especially your pinkie toe—into
your leg, which will help you find balance in your pelvis. If you feel steady, consider reaching both arms
skyward. Take 4–5 long, deep breaths, keeping your heart lifted. Change sides.
 RECLINING FIGURE-4
Lie on your back and cross your right ankle over
the top of your left knee. Lift your left leg as you
flex your right foot, and reach through to hold
the back of your left thigh with both hands.
Inhale as you draw the left thigh closer to your
chest while keeping your pubic bone curling
down toward your tailbone. Exhale, relaxing
your shoulders and neck, finding broadness
across your chest. Breathe here for 4–5 breaths,
then change sides.

SAVASANA
Find a comfortable position on your back, with your
feet falling out toward the side and your arms
angled out from your body. Relax as you slowly
exhale. Stay here for at least 2 minutes.

SUKHASANA (EASY SEAT)

From Savasana slowly draw your knees into your
chest and roll onto one side. Take your time as
you make your way to a cross-legged seat with
your hips propped on a blanket or block, if that
feels most comfortable. Allow your eyes to rest
and find your breath. Stay here until you begin to
feel ease in your breath.

Source: https://www.yogajournal.com/practice/yoga-sequences/beginner-yoga-sequence-to-reset-
your-perspective-on-life/

Name: Ma. Anaveil O. Quindala Grade & Section: 12- St. Vincent Ferrer ABM
Date: March 31, 2023 Activity: PEH “Yoga Routine Plan”