Do you enjoy your yoga practice and have fun with it? For me one of the best ways to have a successful yoga practice is by keeping things light!
For me that often means bringing my pets onto the mat with me – this class as shared on YouTube included my foster kittens.
- Bird Dog – Start in table top, with hands under shoulders and knees under hips. Draw the low belly in and flatten out the back. Reach your right leg up and back. Keep the right hip rolling down, knees and toes point down. Then extend the left arm forward, bicep along the ear. Inhale to lengthen, exhale to round and contract tapping knee and elbow together. Do 5 rounds or so.
2. Side Lunge – Step the right foot forward between the palms. Pivot the left foot towards the right edge of the mat, so the shin is parallel to the short edge of the mat. Keep the right toes pointing forward. Lift the torso up, opening the chest to the long edge of the mat. Bend deep into the right knee. Bring your thumb and forefinger together, placing the mudra on the right knee. Left hand on left hip. Press and squeeze the thigh down.
3. Gate Pose – Push into the right foot to straighten the leg. Turn the right toes to face the long edge of the mat. Bring your right hand down to the right leg. Reach the left arm up and over for a big side body stretch.
4. Leg Lifts – Bring the left hand down to the other end of the mat. Reach the right arm up to the sky. Point your right toes and float the leg up. Lifting and lowering, tapping the toes to the mat. Do 10 or so rounds.
5. Hamstring Stretch – Turn to face the front of the mat. Keep the right leg straight. Turn onto the heel, lifting the toes up. Hinge at the hips, folding towards the front leg in a half split. Keep hands on hips or bring the fingers down to the mat.
Repeat 1 through 5 on the other side.
6. Pigeon Pose – From down dog or table top, slide the right knee behind the right wrist. Square the pelvis. Keep the hips lifted if needed. If too much, bring the right heel closer to the groin. Keep the fingers down, as you lift the chest and find a little back bend. Then fold down, stacking hands or resting right down. Take at least 5 breaths. Switch legs.
7. Wide-Legged Child’s Pose – Bring the big toes together to touch and take the knees wide. Walk the hands forward, keeping the hips pressing to the heels as you fold down. Resting the forehead to the mat. Melt the shoulders towards the mat. Hold for 5 or so deep breaths.
These 7 poses come from a 10 minute morning practice on my YouTube channel. Join me on the mat below.
Namaste,
Kassandra
