Objectives

  • To lengthen, strengthen, flex and extend many of the major muscles and joints of the body.
  • A comprehensive Warm Up.

Targeted Muscles

  • Upper/Lower Body

How to Perform

1Begin by standing with feet together and breathing deeply from the belly.
2Inhale and reach your arms out to the side and over your head.
3Exhale, fold forward towards the floor. Inhale, as the upper body hangs forward over legs.
4Exhale, step your right foot back into a low runner's lunge (back knee down).
5Inhale, sweep the hands over the head as you extend the body upwards with palms facing one another.
6Exhale fold forward and step back into tabletop.
7Inhale, then exhale and move back into child’s pose.
8Inhale, come forward into table top, then extend the right leg forward into a low runner’s lunge (knee down). Exhale
9Inhale, sweep the hands over the head as you extend the body upwards with palms facing one another.
10Exhale fold forward over the right leg.
11Inhale, step your left foot to meet your right, moving into a forward bend.
12Exhale hang folded, then on the Inhale, rise back to a standing position with the arms sweeping over the head. Exhale, hands return to the side.
13Repeat, yet switch to the left leg when stepping back into runners lunge.

Alternative Exercise Suggestions for Patients with an ICD

1Change overhead arm movements to arms to the side below the shoulder or by the side of the body.

Common Challenges

  • This yoga series can be challenging for those not used to moving through many complex athletic positions. It's strongly suggested you try the basic stretches in the beginner and intermediate programs first.
  • It's common to forget to breath deeply when completing this yoga series. It's helpful to remember that the breath is the foundation of each yoga pose. Breathing deeply will also help optimize each stretch.

Load Sets Reps Tempo Rest
4-6x’s - alternating legs from runners lunge Slowly and moving with belly breath.

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