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