November 2008

AJ Ikner, yoga instructor

With thanks to AJ Ikner www.ajyoga.com

It’s one thing to know movement helps, it’s another to actually move.
It doesn’t have to be complicated to work.

Chair Sequence
Affirmation
10 breaths
Turn head side to side & up and down
Shoulder rolls – right, left, both, alternating
Wrist circles
Open/close hands
Cat/cow
Reach up
Draw circles with knees both directions
Draw circles with feet both directions
Point and flex feet
Ankle circles
Heel/toe out to sides
Pigeon (ankle on opposite knee)
Twist to each side
Hug elbow across body
Arm over head
Chest expansion or Chest opener with belt
Twist to each side or Knee over knee twist
Forward fold
Neck circles
Face massage
Affirmation
10 breaths

Short chair sequence
Affirmation
5 breaths
Turn head side to side & up and down
Shoulder rolls – right, left, both, alternating
Cat/cow
Knee hugs
Ankle circle
Chest expansion
Forward fold
Affirmation
5 breaths

Affirmations
I am not the disease
I accept my body the way it is
I choose to work with my body
Moving helps me feel better.
Taking action empowers me.
Thank you

Go to sleep sequence
Shoulder circles (standing)
Forward fold over bed (standing)
Get in bed
Point and flex feet
Sway knees side to side
Hug each arm
Slowly turn head side to side
Face massage
Breathe “Thank you”

Wake up in bed sequence
Wiggle eyebrows
Open and close jaw
Turn head left and right
Open and close hands
Point and flex feet
Ankle circles
Sway knees side to side
Breathe “Thank you”

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