Feeling scattered with big plans and projects? It’s natural to emerge from the hibernation of winter with excitement about the coming seasons, but jumping right on the spring-cleaning train can leave us feeling overwhelmed with to-do lists and excess energy to burn.
My yoga sequence below includes poses to release tension with a focus on grounding: moving out of your mind and more into your body while focusing on your connection to the ground.
As you stretch, allow your breath to expand but don’t force it to. Grow more aware of the sensations you feel in your body. My hope is you feel centered and refreshed once you’re done!
Remember to listen to your body, ease into each pose, and opt out of anything that doesn’t seem like it would feel good. Feel free to practice the poses independently from each other, as well.
Let’s begin.
Child’s Pose
- From table-top (all fours on the floor), touch your big toes together behind you.
- Draw your knees out to hip-width distance or wider.
- Release your hips towards your heels as you reach your arms in front of you.
- Relax your forehead towards the ground.
- Take three to five rounds of breath, then slowly release.
Cow/Cat Pose
- From table-top (all fours on the floor), stack your shoulders over your wrists and your knees under your hips. Parallel your calves.
- Release your abdomen towards the floor and gaze ahead or up to the sky. Draw your shoulder blades towards your spine and gently pull your chest forward. This is the Cow Pose.
- Slowly moving through neutral, arch your back and lift your spine towards the sky as you draw your chin to chest. Feel your shoulder blades pull apart. This is the Cat Pose.
- Move slowly with intention between Cow (inhale) and Cat (exhale) three to five times, then release.
Sphinx - Lay face down on the floor supporting yourself on your elbows. Allow your legs to separate at a comfortable distance. Stack the shoulders over your elbows.
- Gently press your palms and forearms into the ground to make space between your shoulders and your ears.
- Subtly pull your chest forward and up, feeling a gentle stretch in the chest and tone in your abdomen.
- Take three to five rounds of breath, then slowly release.
Reclined Figure 4
- Lay on your back with both knees bent, soles of the feet on the floor.
- Place your right ankle on top of your left knee. If this is comfortable, slowly lift your left leg up so your calf is parallel to the ground.
- If you need more stretch, wrap your hands around your left thigh and gently pull your left leg toward your chest until you feel the intensity you want.
- Take three to five rounds of breath, then slowly release. Switch sides and repeat.
Supine Twist with Knees Bent
- Lie on your back and gently hug your knees into your chest.
- Roll onto your right hip. Keep both knees bent until your right leg is resting on the ground (or a pillow, if you need a prop).
- Open your left arm onto the ground.
- Gaze up or towards your left hand, whichever one feels more comfortable on your neck.
- Take three to five rounds of breath, then slowly release. Draw knees back to center and switch sides, then repeat.
These yoga poses may not be appropriate for you, depending on your musculoskeletal issues and or injuries. If you have questions about any of the poses, reach out to me at loveandasana@gmail.com. You may also want to discuss this with your yoga coach and or physician.
