Still available in 2026
"Yoga-on-the-Lake"

Seasonal(*) Chair Yoga (*)Memorial Day through Labor Day

Tuesdays

10-10:45

Campus

Commons,

Sacramento,

On upper lake on the lawn under the trees

A Registered Yoga Teacher,

Theodora Wilner 
has been teaching Hatha & Raja YOGA
for over 25 years.

For exact dates of class & Bed YOGA Handout:

theodora.wilner@gmail.com

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 BED YOGA

 BREATHE( Increase Oxygen Flow, Raise Energy)

Take a few moments to deepen your breath. Maintain this deep breathing throughout your practice. Work toward a 5555 breath: 5 (Inhale)- 5 (Hold)- 5 (Exhale)- 5 (Hold)

REST (Relaxation)

Between Poses and at End

“JOINT FREEING” (Flexibility)

Wiggle, Point, Flex and/or Rotate your:

Toes, Ankles, Knees, Hips, Fingers, and  Wrists

LEG LIFTS (Stretch and strengthen Leg muscles)

1. Bend your knees, then extend straight up in the air.Keep knees bent if necessary. Keep  your legs up in a comfortable position, holding onto your thighs for support, if necessary. 
2. Move from neutral ( knees slightly bent) to as straight as you can get them.Spread your legs as wide as is comfortable. Release back to neutral. Repeat a few times. 
3. Happy Baby Pose. 
4. Cross Legs. Cross Right ankle over left thigh. Bring knee to chest if possible. Reverse.