Yoga Sequence
The Prison Phoenix Trust is a UK based charity providing prisoners with yoga and meditation classes, individual mentoring, peer-support and specialist educational resources accessible to a wide range of learning abilities.
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Yoga Sequence
From Inside Time
Yoga can help us tap into spring energy. Whatever the weather feels like outside, or inside your room or your mind, we can bring a feeling of sunshine in and you’ll feel brighter.
Here is a version of a classic yoga sequence called a ‘Sun Salutation’ which can be a helpful way to start the day. Do it once leading with your left foot and then repeat leading with the right.
Caution:
Take care not to move into pain – if it’s uncomfortable, stop and rest.
Mountain Stretch:
Reach up to the sky.
Forward Bend:
Fold forward from the hips.
Lunge:
Step left foot back.
Crescent Moon:
Drop onto knee and lift arms to the sky.
Lunge:
Return hands to the floor.
Downward Dog:
Step right foot back and lift hips back and up.
Cow:
Drop onto knees and arch your back.
Cat:
Round your back.
Downward dog:
Tuck toes and lift hips back in.
Lunge:
Step left foot forward.
Forward fold:
Step right foot forward.
Half fold:
Press into feet to come halfway up.
Mountain stretch:
Reach up to the sky.
Mountain:
Bring hands together.
Repeat:
Repeat the sequence, leading with the right foot instead of the left.
Yoga can help us tap into spring energy. Whatever the weather feels like outside, or inside your room or your mind, we can bring a feeling of sunshine in and you’ll feel brighter.
Here is a version of a classic yoga sequence called a ‘Sun Salutation’ which can be a helpful way to start the day. Do it once leading with your left foot and then repeat leading with the right.
Caution:
Take care not to move into pain – if it’s uncomfortable, stop and rest.
Mountain Stretch:
Reach up to the sky.
Forward Bend:
Fold forward from the hips.
Lunge:
Step left foot back.
Crescent Moon:
Drop onto knee and lift arms to the sky.
Lunge:
Return hands to the floor.
Downward Dog:
Step right foot back and lift hips back and up.
Cow:
Drop onto knees and arch your back.
Cat:
Round your back.
Downward dog:
Tuck toes and lift hips back in.
Lunge:
Step left foot forward.
Forward fold:
Step right foot forward.
Half fold:
Press into feet to come halfway up.
Mountain stretch:
Reach up to the sky.
Mountain:
Bring hands together.
Repeat:
Repeat the sequence, leading with the right foot instead of the left.
Date Published
March 13, 2025
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