Yoga Time To reset

Time to reset and restore. Legs up the wall. An excellent way to de-stress at the end of a long day. It benefits the kidneys, pelvis, lower back and reduces water retention in the legs. Is excellent for stress and anxiety.

Lay on your back, shimmy your butt along the floor until its fairly close to the wall, place your legs against the wall.

Options:
• Blanket under the lower back
• Knees bent
• Arms beside you, hands to your belly or arms overhead
• Butterfly pose with soles of the feet together and knees out to the sides.

If you enjoyed this sequence and found it beneficial please feel free to make a donation at paypal.me/pennysleinyoga Music by: Beautiful Chorus Song: Breathe It In Also connect with me on www.pennysleinyoga.com info@pennysleinyoga.com or Instagram @pennyslein_yoga and Facebook Penny Slein Yoga Namaste, Love, Light and Blessings to you, Pen xx

DISCLAIMER: All content on PSY channel is subject to copyright or other intellectual property ownership by Penny Slein Consulting. The PSY practice is not intended to be, or to replace medical advice. Please consult your doctor before starting any exercise program, particularly if you are breastfeeding, pregnant or in recovery from an operation and/or accident. By using this channel, you understand and agree that neither Penny Slein Yoga nor any persons associated with the channel have any liability to you for any injury or loss you may suffer in connection with the content.

Yoga for Bikers

PSY yoga is for everyone but this sequence is particularly good for bikers because it allows for more mobility in the IT band, piriformis, lower back, hip flexors, quads, iliopsoas, whole chest and shoulders.

Time to get off your bike 😉 for a moment and do some dynamic stretches before or after your ride or on rest days.

Remember Always make sure not to over stretch. You can do this by listening to the body. When you feel it naturally pausing…then pause. Foam rolling is also excellent for those tight muscles! (More about that later)

Start with a few repetitions and once you’re familiar with the poses increase according to your body’s needs.
• Arm swings
• Standing side stretch
• Standing bow
• Shoulder stretches
• 1 legged quad stretch
• Alternating knee to chest
• Alternating leg lifts
• Standing figure 4
• Hip flexor stretch
• Wide legged forward fold
• Side lunges
• Warrior 2
• High lunge
• Crescent moon
• Childs pose
• Prone twisted scorpion
• Upward facing dog
• Cow and cat
• Half happy baby
• Figure 4
• Twisted figure 4
• Side stretch
• Sacral massage
• Savasana

If you enjoyed this sequence and found it beneficial please feel free to make a donation at paypal.me/pennysleinyoga Also connect with me on www.pennysleinyoga.com info@pennysleinyoga.com or Instagram @pennyslein_yoga and Facebook Penny Slein Yoga Namaste, Love, Light and Blessings to you, Pen xx

DISCLAIMER: All content on PSY channel is subject to copyright or other intellectual property ownership by Penny Slein Consulting. The PSY practice is not intended to be, or to replace medical advice. Please consult your doctor before starting any exercise program, particularly if you are breastfeeding, pregnant or in recovery from an operation and/or accident. By using this channel you understand and agree that neither Penny Slein Yoga nor any persons associated with the channel have any liability to you for any injury or loss you may suffer in connection with the content.

Office, Plane or Chair Yoga

Yoga is good for your immune system. When the body is in a state of stress it produces cortisol which lowers the immune system. A few minutes of yoga every day lowers stress levels, increases circulation and boosts immune system.

Chair yoga is perfect for times when you’re in the office, having to sit for long periods of time or even on a plane. See what space you have around you or what space you can create. Use the furniture or equipment, move your body and get the circulation going.

• Head tilts side to side
• Wrist rolls • Side bend
• Shoulder rolls
• Torso twists
• Cat stretch
• Thoracic rotation with bend
• Chest fly • Eagle arms
• Figure 4 • Ankle rolls
• L-shape
• Calf raises
• L- shape twist and toe touch

Make the sequence longer by repeating each pose a few more times. Always listening to messages the body is giving you. Also connect with me on www.pennysleinyoga.com info@pennysleinyoga.com or Instagram @pennyslein_yoga and Facebook Penny Slein Yoga or if you’re in Durban, South Africa book into a PSY class! Namaste, Love, Light and Blessings to you, Pen xx

DISCLAIMER: All content on PSY channel is subject to copyright or other intellectual property ownership by Penny Slein Consulting. The PSY practice is not intended to be, or to replace medical advice. Please consult your doctor before starting any exercise program, particularly if you are breastfeeding, pregnant or in recovery from an operation and/or accident. By using this channel you understand and agree that neither Penny Slein Yoga nor any persons associated with the channel have any liability to you for any injury or loss you may suffer in connection with the content.

Penny Slein Yoga Sun salutation For Beginners

Strengthen your body with dynamic mindful movement, speed up metabolism and increase circulation. Excellent warm up for runners.

Reach up towards the sun and bring its power and warmth into your body. Surya Namaskar is energizing so best practiced in the morning prior to eating breakfast.
• Mountain Pose
• High Mountain
• Forward Fold
• Lunge
• Downward Dog
• Extended Child’s Pose
• Upward Facing Dog
• Downward Dog
• Lunge
• Forward Fold
• High Mountain
• Mountain

Go at your own pace. Begin with two sun salutations then increase to four, six etc. You can hold each pose for a few breaths or transition with each inhale and exhale. Allow it to become a moving meditation. Let it flow naturally. Listen to your body. If you feel you need more intensity move faster, if you feel you need to slow it down then slow it down, if you feel you need to rest then rest. Remember you create your own sunshine 😉 Also connect with me on www.pennysleinyoga.com info@pennysleinyoga.com or Instagram @pennyslein_yoga and Facebook Penny Slein Yoga or if you’re in Durban, South Africa book into a PSY class!
Namaste, Love, Light and Blessings to you,
Pen xx

DISCLAIMER: All content on PSY channel is subject to copyright or other intellectual property ownership by Penny Slein Consulting. The PSY practice is not intended to be, or to replace medical advice. Please consult your doctor before starting any exercise program, particularly if you are breastfeeding, pregnant or in recovery from an operation and/or accident. By using this channel, you understand and agree that neither Penny Slein Yoga nor any persons associated with the channel have any liability to you for any injury or loss you may suffer in connection with the content.