Sequences
Spinal Twist
Bharadvajasana II
Bend the left knee, take the foot and place it at the root of the right thigh in half lotus. Bend the right knee out to the side and place the foot to the ground by the outer right hip, toenails facing down. Wrap the left arm around the back and take hold of the left foot and place the right hand to the outer right knee. Breathe in, lengthen the spine upwards and rotate the chest and shoulders to the left. Stay for 3 breaths with the face and gaze toward the right shoulder and 3 breaths turning the face to the left. Draw the navel back to the spine and focus on staying bright from within. Repeat on the other side.
Garland Pose
Malasana
Stand in Tadasana — mountain pose — with the feet turned slightly out and a little wider than the hips, bend the knees and lower the hips towards the heels. Bring the hands together at the heart in anjali mudra — prayer position — exhale slowly to relax into the hips and inhale to press the elbows open against the inner knee. Continue to lift the heart away from the hips to lengthen the lower back and spine upwards. Stay for 3 breaths with the head lifted and then bow the forehead gently to the back of the thumbs, acknowledging the space of the heart and your inner strength for a further 3 breaths.
Bound Angle Pose
Baddha Konasana
From seated on the floor, bring the soles of the feet together, draw them towards the groin and open the knees outwards. Hinge forward from the hips and rest your forehead comfortably onto a block or support. Extend the arms forwards and bring the hands to anjali mudra — prayer position — on the ground in front of the block. Root through the sitting bones and gently extend the spine to melt the heart over the thighs, bow down and surrender your efforts to rest into the earth beneath you. Stay here for 6 slow breaths, relaxing more deeply into your body with each exhale.
Half Dog Pose
Anahatasana
Start on all fours with the knees beneath the hips, shins parallel and the hands beneath the shoulders. Walk the hands forward until the forehead rests to the mat, a block or a blanket. To deepen the stretch, press into the hands, stretch the arms further forward and the hips back. Gently draw the belly and lower ribs in to support the lower spine. Relax the weight of the skull to help soothe the busy mind and melt the heart towards the earth in a gesture of surrender and receptivity to the wisdom within you. Stay here for 6 slow breaths.
Sphinx Pose
Salamba Bhujangasana
Lie on your stomach with the legs and feet together and toes flat against the ground. Stretch the hands forward with the forearms parallel and elbows beneath the shoulders. Press down through the fingers, hands and forearms and take a slow long breath in to lift up the head and curl up through the upper back, slide the shoulders gently back and down and lengthen the neck. Engage and press the legs and toes down to connect with the support of the earth below. Continue to lift the chest up and forward to invoke a feeling of spaciousness and love at the heart. Breathe here for 6 slow breaths.
Lizard Pose
Utthan Pristhasana
From downward facing dog, step your right foot between your hands to a lunge position. Bring both forearms to the floor inside the right leg. Lift the back knee and keep your inner left thigh active. Reach the left heel back and open the chest and heart forward to lengthen the spine. You can modify the pose by bringing your back knee down or placing your forearms on a block. Stay for 6 slow breaths. Change and repeat on the second side.
More Yoga Sequences
Put the poses together to enhance your yoga practice: incorporate these ready-made yoga sequences into your at-home or studio practice. Flow step-by-step in these yoga sequences to build balance, increase flexibility, sleep better and more.