Exhale and slowly lower into chaturanga so your chest hits the floor at the same time as your legs and hips. Exhale your hands to the ground and jump back to a plank position, stretching through your heels, your spine, and your head. On an inhale, slowly rise up halfway, putting your hands on your upper thighs, stretching your head toward the wall in front of you, and flatten your back so it’s parallel with the floor. When you’re ready, slowly step your feet to your hands. Give yourself some time to complete at least three rounds of deep breaths. This is another pose where you can let your body move and explore, doing what it needs to stretch the areas that need it most - bend your knees, squeeze your toes, circle the inside of your arms to face forward, let your head hang and move it from side-to-side, pull your abs in, push your hips high, and ground your heel to the mat. Downward Dogįrom the forward fold, you can simply slide your hands up on the mat and move into a downward dog.
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Take a few deep breaths and spend as much time as you want here exploring the pose, move your head side-to-side, grab your elbows, grab your toes, sway from side-to-side - feel free to move as you wish. Keep your feet hip-width apart, make sure your hips are over your ankles, and pull in your abs so that your spine and head can hang low. No need to push it, let your knees relax, and let your body hang heavy, your chest over your thighs. This pose can easily be taken deeper, intensifying the spinal twist for those with flexibility here.Sometimes there’s nothing better than a simple forward fold. Hold for several breaths and repeat with the left arm.īenefits: ‘Threading the needle’ will gently stretch your shoulders and twist your spine. Lower onto your right shoulder, then use the strength of your left arm for leverage to deepen the twist.
Your abdominal organs will also be massaged, stimulating the digestive system in your body.įrom table-top, take your right arm up and out to the right, then slide it to the left with palm facing up (threading the ‘needle’ behind your left wrist). Cow stretches your neck and the front of your torso, while the curve of the cat helps to relieve stress by lengthening the spine and improving circulation to the discs between the vertebrae. Complete five cycles.īenefits: Cow and cat tilts are a gentle way to wake up the spine and loosen muscles to increase flexibility in that area. Cat: On an exhale, pull your belly to your spine and arch your back like an angry cat. Cow: Take a deep breath in and drop your belly while lifting your tailbone and crown of head high.
It’s no wonder yogis always say, “A down-dog a day keeps the doctor away.”Ĭome to table-top position with your knees positioned under your hips and wrists positioned under your shoulders. Hold this pose for several breaths.īenefits: Downward facing dog is notorious in the yoga community for energizing the body and mind, relieving stiffness and soreness, and boosting circulation. Push your shoulders back towards your thighs and send your tailbone up and back. Spread your fingers wide and press the Earth away with your palms, then send your heels to the mat to stretch the backs of legs. Positioning your head below your heart and heart below your the hips forces the blood in your body to change directions which soothes nerves and energizes the mind by bringing fresh blood to the head.įrom a forward fold, place your hands on the mat and step your feet back to create an inverted ‘V’ with your body. Complete five cycles of breath.īenefits: Folding forward relieves tension and stress stored in the spinal column. After a few breath cycles, invite motion into the posture by inhaling to a flat back, then exhaling to a forward bend. Let your head hang heavy to relieve any neck stiffness that built up overnight. Hinge at your hips and fold your torso forward. Complete 10 cycles of breath.īenefits: Waking up your side body with these simple stretches invites breath into your lungs and fresh oxygen to your bloodstream. Stretch your left-side body by tilting to the right on an inhale, then exhale to center.
Stretch your right-side body by tilting to the left on an inhale, then exhale back to center.
Stand tall and reach your hands overhead to lengthen your spine.
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