Yoga Sequence to Build Strong Bones

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Building Strong Bones

This 22 step sequence of seated yoga postures was designed to build strong bones through weight bearing yoga postures. Level: Beginner to Intermediate. 1. Start in Bound Angle A. With the bottom of the feet together, interlace the fingers around the toes. Press down into the hips and up through the crown. Roll the shoulders down and back and press the chest forward. B. Close the eyes and look up at the third eye point. C. Breathe and hold for 10-30 breaths. 2. Inhale into Boat A. Bring the hands behind you and carefully lower the hips to the floor. Roll the shoulders down and back and lift the legs up. B. Reach the fingers forward, straighten the legs and lift the sternum. C. Breathe and hold for 2-4 breaths. 3. Lower the hands and feet and inhale into Crab Pose A. Bring the feet flat on the floor, hip width apart, place the hands behind your hips with the finger pointed away. B. Inhale and lift the hips up towards the ceiling by pressing into the feet and engaging the legs and buttocks. Lift the chest up by pressing down into the arms. Look up or drop the head back. C. Breathe and hold for 2-6 breaths 4. Lower the hips and walk the hands forward into Prayer Squat A. Walk the feet wide enough apart to bring the elbows to the inside of the knees with the palms together. B. Press the palms together to open the hips, relax the hips down and reach the crown up. Roll the shoulders down and back and press the chest towards the thumbs. C. Breathe and hold for 3-6 breaths. 5. Bring the palms to the floor and inhale into Crane A. Bend the elbows and place the knees on the arms up towards the armpits. Look forward at a point on the floor. B.Keep the palms pressing flat as you lean forward and carefully lift one foot at a time off the floor. If possible, lift the knees higher and straighten the arms. C. Breathe and hold for 1-3 breaths. 6. Step back into Plank A. The body is one straight line, in a push up position with the palms under the shoulders. B. Press the heels back, reach the crown of the head forward. C. Breathe and hold for 1-3 breaths. 7. Exhale down into Caterpillar A. Bend the knees to the floor, and bending the elbows lower the chin and chest to the floor B. Reach the hips up towards the sky arching the back. 8. Scoop forward into Cobra A. Press the palms flat to the floor directly under the shoulders to lift the crown up. Relax the shoulders down and back to press the chest forward. B. If the back feels strained, bend the elbows more or come onto the forearms. C. Breathe and hold for 2-5 breaths. 9. Exhale into Downward Facing Dog A. Tuck the toes under, bend the elbows and lift the hips up and back. B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back. C. Breathe and hold for 2-6 breaths. 10. Lower the knees to the floor and inhale into Balancing Table A. From Table, inhale the right leg and left arm up parallel to the floor, stare at a point on the floor for balance. B. Breathe and hold for 2-5 breaths. C. Exhale back into Table. Repeat on other side. 11. Inhale and step the right foot forward into High Lunge A. Step the foot between the two hands with the knee directly over the ankle. Keep the back leg straight, pressing back through the heel. B. Press down into the palms, fingertips or fists to lift the crown up and to lengthen the spine. Roll the shoulders down and back and press the chest forward. Press the front knee forward and let the hips sink towards the floor, lightly stretching the insides of the legs. C. Breathe and hold for 1-3 breaths. 12. Turn the back foot out and inhale into Warrior II A. Turn the left toes slightly in towards center with the foot flat on the floor. Keep the right knee directly over the ankle into a deep lunge. Inhale the arms parallel to the floor. B. Turn the hips and chest to face the side wall and look at the right middle finger. C. Breathe and hold for 2-4 breaths. 13. From Warrior II exhale into Reverse Warrior II A. Keep the knee bent in a lunge, and exhale the left arm to the right leg and reach the right arm up over the head. B. Reach the left fingers towards the ankle, keep the hips and chest facing the side wall. Look straight ahead or up at the fingers. C. Breathe and hold for 2-4 breaths. 14. Inhale the arms up and turn the hips forward intoWarrior 1 A. Keeping the legs in a lunge, inhale the arms up and turn the hips facing the bent knee. Keep the bent knee directly over the ankle, lift the chest and drop the shoulders down. B. Keep the legs strong and the feet pressing into the floor. C. Breathe and hold for 2-4 breaths. 15. Inhale and step forward into Mountain pose A. Inhale and step the back foot forward to bring both feet at the front of your mat. Place the feet together or a few inches apart. B. Press the feet down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Inhale the palms together in front of your chest. C. Breathe and hold for 2-5 breaths. 16. Inhale into Tree A. Stare at a point on the floor, shift the weight into the left leg and inhale the right foot up to the inside of the leg with the knee bent towards the side wall. B. Bring the arms out to the sides, palms together in front of the chest or over the head. C. Breathe and hold for 2-4 breaths. 17. Exhale the foot down and inhale the arms up intoUtkatasana A. Keep the knees bent and the hips reaching back. Inhale and sweep the arms up and up with the palms down. B. Arch the spine, press the chest forward and look up at the thumbs. The knees should track directly over the feet, not splaying in or out. C. Breathe and hold for 1-4 breaths. 18. Repeat # 9 through #17 on opposite side 19. Bend the knees, roll onto your back and inhale intoBridge A. Bring the feet hip width apart with the toes pointed forward, slide the arms alongside the body with the fingers lightly touching the backs of the heels. B. Inhale and lift the hips and spine up by pressing into the feet and engaging the lower and core body. Press down into the arms and shoulders to help lift the chest up. C. Breathe and hold for 3-6 breaths. Exhale and roll the spine back to the floor. 20. Bring the knees towards the chest into Joyful Baby Pose A. With both knees bent, reach through the insides of the knees to hold onto the outside edges of the feet. B. Press the heels up as you pull back with the arms to press the low back, shoulders and neck down into the floor. C. Breathe and hold for 3-5 breaths. 21. Exhale and release into Shavasana A. Let the arms and legs flop out to the sides. The arms are 6-8 inches from the sides of your body and the palms are facing up. B. Close the eyes and consciously relax the body from the toes to the crown of the head. C. Breathe deeply through the nose into the belly and hold for 10-15 minutes. 22. End in Easy Pose A. Bend the knees and slowly roll over to one side. Press up into a seated position. B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth. C. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath. D. Breathe and hold for 10-30 breaths.