Just because the practice is short, doesn’t mean it can’t pack a punch. Try these 7 poses this morning for a fiery little start to your day.
1. Butterfly – Start seated. Bring the soles of the feet together and let the knees drop out to the sides. Grab the big toes with the two peace fingers, pulling the inner edge of the feet apart, while pushing the thighs down. Take several rounds of a seated cat cow from here. Inhale to pull the heart up to the sky, and reach the shoulders back. Exhale to reverse the motion, round and drop chin to chest.
2. Twist and Fold – Bring both feet to the ground in front of you with hands at the sides. Windshield wiper the legs side to side a few times. Then drop both knees to the right, turn to face the right knee, and fold down over the thigh. Lift up and repeat to the other side.
3. Reclined Pigeon – Lower down onto your back. Cross the right ankle over the left knee, and push the right thigh away. Squeeze and draw the left thigh into the chest. Relax the head, upper back and shoulders into the ground. Using minimal arm strength to support the legs. Uncross and repeat other side.
4. Bridge – Release both feet to the floor, hip width apart, with knees bent. Push into the heels, squeeze the glutes, press the hips up to the sky. Hug the inner thighs. Press the shoulders into the mat.
5. Side Plank Variation – From down dog, step the right foot a few inches behind the right hand on the mat. Roll to the outer edge of both feet, so all 10 toes are pointing to the right edge. Lean on the left hand. Reach the right arm up and over. Push the feet into the floor to lift the hips. As you exhale, drop the hips down and reach the hand to the back of the mat. Inhale to lift back up. Do a few rounds. Then set the right hand down at the front of mat, step back to downward dog, and repeat other side.
6. Sphinx – Lower down on to the belly with the legs extended back behind you. Slide the forearms out in front of you. Open through the chest, and roll the shoulders back. Let the breath start to slow down and steady.
7. Balasana – Press up. Bring the big toes together and take the knees as wide as feels good. Sink the hips back to the heels. Stretch the arms in front of you. Press the shoulders down. Take several deep breaths as you relax here.
These 7 poses come from a 10 minute morning intermediate practice on my channel.