SEQUENCES: GOOD MORNING!
Cat / Cow or Spinal Waves
From hands + knees, pause in tabletop for a moment to establish base
CAT: tailbone curling under, low belly active, elbows straight, push back up
COW: reverse direction lift tailbone, contract back, then lift head/gaze
Exhale cat pose, inhale cow pose
Repeat 10-20x as you “ride the spinal waves
Option to drop onto forearms if wrist issues or for different sensation
Baby Cobra
A wonderful, gentle backbend – don’t overstrive it early in the day
Spine long, shoulder blades into back, tailbone sharp toward feet, low belly engages
Option to lift knees off floor, or knees down under where they’d be lifted
Spine stays long with steady breath
Hold 30-60-120 minutes. Repeat 3x
"Proposal Lunge"
Not as deep as regular lunge – for quad, TFL, back, psoas
Maintain 90 degree angles in legs, with left forward, right knee under right hip
KEY: sharpen tailbone down, top of pelvis back, maintain that action entire time
Lift arms overhead, shoulders relaxed, gaze forward
Then drop front leg hand to prop (couch, chair, hip), gentle sidebend to that side
Don’t lose tailbone down action! Hold 15-30 seconds/at least 5-8 long breaths
Standing Crescent
Classic sidebend great for QL, hips, spinal health
First version hold belt taut/no slack overhead, elbows straight
Legs strong, feet pressing down, shoulders relaxed, lean one side exhale, inhale tall
Side to side 5-10x keeping outer hips hugging in
Drop belt, side bend contracting side arm dropped, let opposite hip move out
Pause, breath. 5-10x each sides
Forward Fold - Half + Full
With blocks or chair seat under hands if hamstrings/hips tight
Legs strong, elbows straight, back toned + active, sternum lifting
Inhale there, then exhale release action in back + fold over legs
Can front ribs come close or onto front of thighs? Move sit bones wide
Head, neck, shoulders relaxed
Go back + forth slowly 5x, inhale lift to concave, exhale fold
As with all TUNE YOGA sequences, listen to your body. Don’t hold your breath. Consult a medical professional if experiencing acute or chronic pain and bring a diagnosis back to yoga that will be prescriptive and targeted in the healing process.
Leslee Trzcinski
E-RYT 500, YACEP, NASM, FRC
TUNE Yoga founder and chief tuner, Leslee Schenk Trzcinski, ERYT-500, YACEP, is not your average yogi. A self-described yoga coach with a decorated athletic history and unique yoga training credentials, her own practice has helped her unlock her athletic potential, cope with an aging athlete body, recover from numerous injuries and navigate motherhood, career and life. With Leslee, you always get 100% Leslee: salty personality and relentless passion, support and encouragement, heart and soul.