If you don’t want to put effort in to a practice right now, but you still want to keep up your yoga practice – this 7 pose sequence is full of non strenuous poses.
They are all done low to the floor, no standing required.
No props are needed at all for these, unless they would make it more comfortable for you.
1. Sphinx – Come on to belly, with the forearms out in front of you. Spreading the finger wide. Gentle backbend, pushing into the tops of the feet and the pubic bone to lift the chest. Roll the shoulders back as you open the heart. Lengthen your tailbone down, focus on creating length.
2. Child’s Pose – Bring the knees as wide as you like, and big toes together to touch. Push the hips back towards the heels. Lower the forehead down and reach the arms forward. Make sure there is no pain in the low back.
3. Chest Opener – Lift the upper body. Bring the knees hip width apart. Bring your hands back behind you. Stay up on the fingertips. Focus on bending the elbows, squeeze the shoulder blades and elbows behind you. Open through the chest.
4. Crescent Side Bend – Sit up tall, but staying seated on feet. Reach the arms overhead. Grab the right wrist with the left hand. Find a side bend, reaching gently towards the left. Lift up and switch sides.
5. Hips Circles – Come to table top, with the hands under the shoulders and knees under the hips. Start to trace some big circles with hips and warming up the wrists. Coming forward, to the side, towards the heels, and to the other side. Make these circles as big or small as you like. Reverse the direction.
6. Low Lunge – From table top, step the right foot forward between the hands. Lift up to the fingertips. Roll the shoulders back, lifting up tall. Let the hips be heavy, melting them forward. After a few breaths, repeat on the other side.
7. Seated Twist – Come to sit, extending the left leg out straight in front of you. Cross the right foot over top of the thigh. Hug the right knee in to the chest, Notice how this makes you straighten through the spine. Keep this length as you bring the right hand back behind you, twisting to the right. No slouching. After a few breaths, come back through center and repeat to the other side.
These 7 poses come from a quick but slow flow 10 minute morning practice.
Kassandra
