Calming Yoga Sequence

Yoga Sequence


Seattle Yoga Photographer

Sukhasana- Begin in a comfortable seated position as you work on engaging the breath.  Breathe deep, filling your body with breath while you sit tall.  See if you can stay here for 10-20 long and slow breaths.


Seattle Yoga Photographer

Seattle Yoga Photographer

Cat and Cow (marjaryasana and bitilasana)- Move up to your hands and knees and begin working your way through cat and cow.  On the inhale, you’ll drop your belly towards the floor and look up.  As you exhale, round your back and tuck your chin.


Seattle Yoga Photographer

Thread the needle- Walk your right hand forward to create space, lift your left arm high before reaching your arm through the space you created.  If this feels too intense, move up to your forearm instead of the shoulder.


Seattle Yoga Photographer

Lift your right hand and left foot as you balance.  Stay here for 5-10 breaths before moving on to the next pose.


 

Seattle Yoga Photographer

Drop your left foot to the mat and lift your left arm as you move into a modified side plank position.  Be sure to go all the way back to cat/cow and complete all of the poses until this point on the opposite side as well.


 

Seattle Yoga Photographer

Come down onto your back, take the soles of your feet to the floor and lift your hips off of the mat.  Stay here in bridge for 5-10 breaths or more at a time.  Move up to bridge 3-5 times, maybe adding a block under the hips for the last one, making it restorative.  If you add a block feel free to stay there for a few minutes.


Seattle Yoga Photographer

Seattle Yoga Photographer
Lift your right leg and either grab the toe for a nice hamstring stretch or place the right ankle over your left knee for supine pigeon pose.  Rest your head and shoulders back to the floor and stay here for as long as it feels comfortable.  Be sure to do the other side as well before you finish your sequence.


Seattle Yoga Photographer

For the final resting pose of this sequence, put your legs up on the wall and relax!  Stay here for at least 5 minutes.  To make it feel even more amazing, place a bolster or sturdy pillow under your hips.


Pictured here: This yoga instructor is one of my favorite teachers and friends!  She also happens to be my doctor.  More on how she healed me later, if you’re interested in working with a naturopath who combines healthy natural medicine with yoga then you must check out PranaVis Medicine.  Alison is magnificent at helping her patients recover from chronic health conditions!