To help me stay on track, I have created a few tricks and strategies to keep yoga a part of my every day reality. The first is a very easy and quick sequence of nine poses that I have found stretch my body, deepen my breath, and help me to see more clearly through the fog of a typical day. The poses can be done all together as a sequence (in the order below, or mixed up as you wish). You can also just pick a pose or two or three as you feel inspired (or as your time allows)!! The poses below are my basic toolkit, and honestly i could not function without them.
I consciously try to take out a yoga mat and set aside 15 minutes to enjoy the postures (most often with my kids at my side, joining in and offering 'joyful' distraction). You can do most of the poses sitting in a chair, standing up, sitting down on the floor (with a baby next to you, in your arms, or on your chest, as is so often my reality). You can engage older kids to join in with some clever visualization (my girls love it when we incorporate the 'funny' sounds into the breath sequences and talk about being balloons or snakes or lions). The poses are extremely versatile and very powerful. Before I begin a yoga session, I also try my best to set an intention for the practice... whatever it might be in that given moment: to become aware of my breath, to parent with grace and patience, to still my busy thoughts, to be...
For now, I am writing out the descriptions as best as I can... as soon as I have some free time, I will add in photos!!!
***
To begin move your body into a comfortable seated position (on the floor or on a chair), back straight, and relaxed. Become aware of your breath as it moves into your body with each inhale and releases into the world around you with each exhale... your breath carries your intentions, your worries, your body memory. Set it free and refuel yourself with fresh oxygen. Listen to the sound your breath makes as it dances in your body and into the air.
Pose #1: Jaw release with hari breath
This pose releases tension in the jaw and mouth; deepens your breath; and strengthen abdominal muscles.
Sit tall stretching out your back, chin slightly tucked in. Inhale deeply; as you exhale open your mouth as far as you can (without straining your jaw muscles) and make a "ha" sound. Engage your abdomen on each exhale. Close your mouth as you inhale, and continue to open with a 'ha' for each exhale. Repeat 9-11 times, opening your mouth wider while using less muscular effort each time.
Pose #2: Three movements of the neck (front-back, side-to-side, rolls)
This pose relieves tension stored in your neck and shoulders.
Continue to sit tall, shifting your focus to your neck. Inhale deeply; as you exhale release your chin toward your chest. Take several breaths here paying particular attention to any bright spots you might feel in the back of your neck and letting them go with each exhale. On an inhale, bring your head back to center. Pause for a full breath.
Inhale deeply, and then on an exhale slowly tilt your head back (as far as is comfortable), and look up at the ceiling for several breaths. Be sure to keep your neck muscles engaged so that you do not strain your back and neck. Inhale your head back to center. Pause for a full breath.
Inhale filling up your belly and chest, extending your spine to sit as tall as you can. Exhale looking over your right shoulder. Pause for an inhale, then exhale as you slowly rotate your head to look over your left shoulder. Keep the neck straight and relaxed. Pause for an inhale, then exhale to look over the right shoulder. Continue this movement until you have looked to each side three to five times.
Pose #3: Chest and Heart Opener
This pose stretches your chest and upper-back muscles, and improves your posture.
Sit tall (in a chair or on the floor). Inhale your arms out to each side to shoulder height, palms facing up. Bend your elbows and interlace your hands behind your head. Tilt your head back slightly and let the weight of your head rest in your hands. Lift your spine and chest up toward the ceiling opening your heart. If you feel any discomfort, try to arch the uppermost portion of your spine slightly back, but keep your focus on lifting up your chest. Continue in this pose for about one minute, breathing in deeply and exhaling with an "s" sound (like a snake). With each inhale imagine your chest expanding as it fills with fresh oxygen, and your heart opening to endless possibilities. With each exhale feel all of the stale air release from your belly, lungs and throat like a balloon slowly emptying of helium.
To release, inhale deeply gently arching your upper back and expanding your chest as much as is comfortable. Exhale releasing your arms and shoulders, straightening your spine. Take a few deep, full breaths to feel the impact of this pose on your body.
Pose #4: Exaggerated Shoulder Shrugs
This pose almost instantly gets rid of shoulder and neck tension. It also helps to lift the shoulder blades and collar bones up off the rib cage for better posture.
Stand or sit with your spine tall. Inhale, then exhale deeply while making an "s" sound. As you inhale slowly lift your shoulders up toward your ears as high as they will go. Exhale with a 'ha' as you drop your shoulders. Inhale the shoulders up with deliberation. Exhale dropping your shoulder as you make a 'ha' sound. [Alternative: if you have any shoulder injuries, make your exhale more deliberate and pair with an "s" sound as you roll your shoulders back and down engaging your shoulder blades and opening your chest]. Repeat five to seven times. Pause for a few breaths with your eyes closed.
Pose #5: Gentle Spinal Twist
This pose gently massages your internal organs and stretches the muscles around your rib cage.
Sitting in a comfortable position (usually legs crossed). Inhale growing tall. Exhale bringing your right hand over to your left knee as you twist towards the left looking over your left shoulder. Inhale lengthening your spine, exhale to deepen the twist. You can place your left hand behind your back close to your sacrum. Take three to five breaths. To release inhale tall, then exhale slowly untwisting your spine back to centre. Take a full deep breath. Inhale growing tall. Exhale looking to the right over your shoulder allowing your body to twist to the right as you place your left hand on your right knee. Inhale to lengthen your spine, exhale to deepen the twist. Repeat for an equal number of times as on the opposite side. To release inhale tall, then exhale slowly untwisting your spine to neutral. Gently twist to the left for a counter-stretch. Return to centre. Pause for a few breaths as you grow more deeply aware of the gentle shifts happening in your body.
Pose #6: Standing Spinal Rolls
This pose relieves lower-back aches and releases overworked back muscles; opens hip joints and helps ease sciatic pain; strengthens abdominals and inner thighs. It is one of my favourite full body stretches. If i only have time to do one pose... this is usually the one i choose.
Stand with feet slightly wider than hip-width apart, knees soft. Inhale letting your breath guide your arms out to the side and up toward the ceiling like wings. Exhale, swan dive forward hinging at your hips and releasing your arms and upper body toward the earth. Inhale looking forward raising your upper body half way up, lengthening your spine. Exhale to release forward draping your torso down toward your legs, knees soft; let your head and arms hang loose. Remain relaxed for two to three minutes, inhaling deep into your hips, exhaling with an "s" sound on each breath. When you are ready, roll up one vertebra at a time. Keeping your arms soft, your knees gently bent, your neck, head and shoulders the last to unroll into standing. Take a complete breath feeling in tune with your body. Begin again, inhaling arms up, folding forward, releasing your arms, hinging at the hips. Repeat three to five times.
Pose #7: Ceiling Reach
This pose opens the chest and sides of the torso, releases stiffness from the back and neck, tones core muscles and lengthens the spine, creating more space in your abdomen.
Stand with feet shoulder-width apart and arms by your sides. Slowly reach your right arm out to the side and up over your head (left arm stays by your side). Keep the neck long and your right shoulder blade down and back. Now bend sideways to the left and hold for three breaths. Lengthen with each inhale and deepen the fold with each exhale. Expand your chest breathing into the rib cage. Be careful not to crunch the left side (that you are currently bending towards). Inhale to lengthen, and exhale to return to vertical, reaching your right arm out to the side and back down. Take a full breath with both arms down, standing tall. Repeat with the left arm. Now slowly reach both arms out to the sides and up over your head, interlacing your fingers if you can, or simply reaching toward the ceiling. Keep your neck long and shoulder blades down and back. Reach your feet and legs down into the floor as your fingers and arms stretch up toward the sky. Stay for five breaths. Inhale tall, exhale release.
Pose #8: Full Body Twist
This pose reaches every muscle in your body to offer a fun, gentle full body release.
Place feet firmly on the ground a little more than hip width apart. Knees soft, tailbone tucked in, abdomen engaged, heart open, shoulders down from your ears, chin slightly tucked in, head tall, arms loosely hanging at either side of your body. Inhale expanding your body, on an exhale slowly begin to twist your body to the right, then to the left, keeping your arms loose. Allow your heels to lift off the floor, your knees to bend slightly, and your arms to swing freely from side to side as you increase your velocity and expand the twist over your entire body. For more intensity, close your eyes. Keep breathing. Continue for as long as you feel comfortable allowing your body to move to your own rhythm. When you are ready, slow down until you come back to a still position. Take a deep inhale filling up your entire body. Exhale with intention, releasing all the stale air that has been awoken with your movement.
Pose #9: Legs and Ankles... and lower back
This pose gently opens your hips, relieves tension in the lower back, gently massages the tummy, awakens the muscles in your ankles and feet, and stretches the hamstrings.
Lie down on the floor with both legs straight. Bend one knee, inhale to hug your knee into your chest, drawing it in slowly and wrapping your arms around your shin. Breathe. Inhaling your knee toward your chest, exhaling to allow your back and shoulders to melt into the floor. Keep the pose for one to two minutes. Now flex the foot of your bent leg, hold it for 10 to 15 seconds, and release it back to a neutral position. Flex and release five times, then slowly lower the leg back down.
Repeat the same with your other leg.
***
When you finish a yoga sequence, it is important to set aside a moment to let your body integrate the world you have done. In a proper yoga class, this is when you do your final Savasana. For this series, I would still suggest a final pause before you leap up and move to the next task that needs to be done.
Lying on your back, inhale folding your legs into your chest, bending your knees. Wrap your arms around your shins with a warm hug lifting your head off the floor to curl your entire body into a little ball... scrunching up your face, and squeezing yourself as tightly as possible. On an exhale gently release allowing your legs and arms to fall gently toward the floor. Let your body completely surrender into a state of relaxation. Remain on the floor staying in tune with your breath, eyes closed for as long as you feel comfortable (5-10 minutes)... breathe in life, exhale all remaining stress.
When you are ready, slowly begin to wiggle fingers and toes. Stretch your arms up over your head. Bend your knees and allow them to fall to one side of your body, then to the other. Make whatever movements you are inspired to do. Slowly work your way up to seated position. Take a full breath... and get ready to embrace the next moment of your day with love, light, laughter and gratitude.
Namaste.
To begin move your body into a comfortable seated position (on the floor or on a chair), back straight, and relaxed. Become aware of your breath as it moves into your body with each inhale and releases into the world around you with each exhale... your breath carries your intentions, your worries, your body memory. Set it free and refuel yourself with fresh oxygen. Listen to the sound your breath makes as it dances in your body and into the air.
Pose #1: Jaw release with hari breath
This pose releases tension in the jaw and mouth; deepens your breath; and strengthen abdominal muscles.
Sit tall stretching out your back, chin slightly tucked in. Inhale deeply; as you exhale open your mouth as far as you can (without straining your jaw muscles) and make a "ha" sound. Engage your abdomen on each exhale. Close your mouth as you inhale, and continue to open with a 'ha' for each exhale. Repeat 9-11 times, opening your mouth wider while using less muscular effort each time.
Pose #2: Three movements of the neck (front-back, side-to-side, rolls)
This pose relieves tension stored in your neck and shoulders.
Continue to sit tall, shifting your focus to your neck. Inhale deeply; as you exhale release your chin toward your chest. Take several breaths here paying particular attention to any bright spots you might feel in the back of your neck and letting them go with each exhale. On an inhale, bring your head back to center. Pause for a full breath.
Inhale deeply, and then on an exhale slowly tilt your head back (as far as is comfortable), and look up at the ceiling for several breaths. Be sure to keep your neck muscles engaged so that you do not strain your back and neck. Inhale your head back to center. Pause for a full breath.
Inhale filling up your belly and chest, extending your spine to sit as tall as you can. Exhale looking over your right shoulder. Pause for an inhale, then exhale as you slowly rotate your head to look over your left shoulder. Keep the neck straight and relaxed. Pause for an inhale, then exhale to look over the right shoulder. Continue this movement until you have looked to each side three to five times.
Pose #3: Chest and Heart Opener
This pose stretches your chest and upper-back muscles, and improves your posture.
Sit tall (in a chair or on the floor). Inhale your arms out to each side to shoulder height, palms facing up. Bend your elbows and interlace your hands behind your head. Tilt your head back slightly and let the weight of your head rest in your hands. Lift your spine and chest up toward the ceiling opening your heart. If you feel any discomfort, try to arch the uppermost portion of your spine slightly back, but keep your focus on lifting up your chest. Continue in this pose for about one minute, breathing in deeply and exhaling with an "s" sound (like a snake). With each inhale imagine your chest expanding as it fills with fresh oxygen, and your heart opening to endless possibilities. With each exhale feel all of the stale air release from your belly, lungs and throat like a balloon slowly emptying of helium.
To release, inhale deeply gently arching your upper back and expanding your chest as much as is comfortable. Exhale releasing your arms and shoulders, straightening your spine. Take a few deep, full breaths to feel the impact of this pose on your body.
Pose #4: Exaggerated Shoulder Shrugs
This pose almost instantly gets rid of shoulder and neck tension. It also helps to lift the shoulder blades and collar bones up off the rib cage for better posture.
Stand or sit with your spine tall. Inhale, then exhale deeply while making an "s" sound. As you inhale slowly lift your shoulders up toward your ears as high as they will go. Exhale with a 'ha' as you drop your shoulders. Inhale the shoulders up with deliberation. Exhale dropping your shoulder as you make a 'ha' sound. [Alternative: if you have any shoulder injuries, make your exhale more deliberate and pair with an "s" sound as you roll your shoulders back and down engaging your shoulder blades and opening your chest]. Repeat five to seven times. Pause for a few breaths with your eyes closed.
Pose #5: Gentle Spinal Twist
This pose gently massages your internal organs and stretches the muscles around your rib cage.
Sitting in a comfortable position (usually legs crossed). Inhale growing tall. Exhale bringing your right hand over to your left knee as you twist towards the left looking over your left shoulder. Inhale lengthening your spine, exhale to deepen the twist. You can place your left hand behind your back close to your sacrum. Take three to five breaths. To release inhale tall, then exhale slowly untwisting your spine back to centre. Take a full deep breath. Inhale growing tall. Exhale looking to the right over your shoulder allowing your body to twist to the right as you place your left hand on your right knee. Inhale to lengthen your spine, exhale to deepen the twist. Repeat for an equal number of times as on the opposite side. To release inhale tall, then exhale slowly untwisting your spine to neutral. Gently twist to the left for a counter-stretch. Return to centre. Pause for a few breaths as you grow more deeply aware of the gentle shifts happening in your body.
Pose #6: Standing Spinal Rolls
This pose relieves lower-back aches and releases overworked back muscles; opens hip joints and helps ease sciatic pain; strengthens abdominals and inner thighs. It is one of my favourite full body stretches. If i only have time to do one pose... this is usually the one i choose.
Stand with feet slightly wider than hip-width apart, knees soft. Inhale letting your breath guide your arms out to the side and up toward the ceiling like wings. Exhale, swan dive forward hinging at your hips and releasing your arms and upper body toward the earth. Inhale looking forward raising your upper body half way up, lengthening your spine. Exhale to release forward draping your torso down toward your legs, knees soft; let your head and arms hang loose. Remain relaxed for two to three minutes, inhaling deep into your hips, exhaling with an "s" sound on each breath. When you are ready, roll up one vertebra at a time. Keeping your arms soft, your knees gently bent, your neck, head and shoulders the last to unroll into standing. Take a complete breath feeling in tune with your body. Begin again, inhaling arms up, folding forward, releasing your arms, hinging at the hips. Repeat three to five times.
Pose #7: Ceiling Reach
This pose opens the chest and sides of the torso, releases stiffness from the back and neck, tones core muscles and lengthens the spine, creating more space in your abdomen.
Stand with feet shoulder-width apart and arms by your sides. Slowly reach your right arm out to the side and up over your head (left arm stays by your side). Keep the neck long and your right shoulder blade down and back. Now bend sideways to the left and hold for three breaths. Lengthen with each inhale and deepen the fold with each exhale. Expand your chest breathing into the rib cage. Be careful not to crunch the left side (that you are currently bending towards). Inhale to lengthen, and exhale to return to vertical, reaching your right arm out to the side and back down. Take a full breath with both arms down, standing tall. Repeat with the left arm. Now slowly reach both arms out to the sides and up over your head, interlacing your fingers if you can, or simply reaching toward the ceiling. Keep your neck long and shoulder blades down and back. Reach your feet and legs down into the floor as your fingers and arms stretch up toward the sky. Stay for five breaths. Inhale tall, exhale release.
Pose #8: Full Body Twist
This pose reaches every muscle in your body to offer a fun, gentle full body release.
Place feet firmly on the ground a little more than hip width apart. Knees soft, tailbone tucked in, abdomen engaged, heart open, shoulders down from your ears, chin slightly tucked in, head tall, arms loosely hanging at either side of your body. Inhale expanding your body, on an exhale slowly begin to twist your body to the right, then to the left, keeping your arms loose. Allow your heels to lift off the floor, your knees to bend slightly, and your arms to swing freely from side to side as you increase your velocity and expand the twist over your entire body. For more intensity, close your eyes. Keep breathing. Continue for as long as you feel comfortable allowing your body to move to your own rhythm. When you are ready, slow down until you come back to a still position. Take a deep inhale filling up your entire body. Exhale with intention, releasing all the stale air that has been awoken with your movement.
Pose #9: Legs and Ankles... and lower back
This pose gently opens your hips, relieves tension in the lower back, gently massages the tummy, awakens the muscles in your ankles and feet, and stretches the hamstrings.
Lie down on the floor with both legs straight. Bend one knee, inhale to hug your knee into your chest, drawing it in slowly and wrapping your arms around your shin. Breathe. Inhaling your knee toward your chest, exhaling to allow your back and shoulders to melt into the floor. Keep the pose for one to two minutes. Now flex the foot of your bent leg, hold it for 10 to 15 seconds, and release it back to a neutral position. Flex and release five times, then slowly lower the leg back down.
Repeat the same with your other leg.
***
When you finish a yoga sequence, it is important to set aside a moment to let your body integrate the world you have done. In a proper yoga class, this is when you do your final Savasana. For this series, I would still suggest a final pause before you leap up and move to the next task that needs to be done.
Lying on your back, inhale folding your legs into your chest, bending your knees. Wrap your arms around your shins with a warm hug lifting your head off the floor to curl your entire body into a little ball... scrunching up your face, and squeezing yourself as tightly as possible. On an exhale gently release allowing your legs and arms to fall gently toward the floor. Let your body completely surrender into a state of relaxation. Remain on the floor staying in tune with your breath, eyes closed for as long as you feel comfortable (5-10 minutes)... breathe in life, exhale all remaining stress.
When you are ready, slowly begin to wiggle fingers and toes. Stretch your arms up over your head. Bend your knees and allow them to fall to one side of your body, then to the other. Make whatever movements you are inspired to do. Slowly work your way up to seated position. Take a full breath... and get ready to embrace the next moment of your day with love, light, laughter and gratitude.
Namaste.
Thank you! I've been meaning to spend time reading your blog! Zara and I are up late tonight so I thought of you and this yoga is super cool! thank you, this is exactly what I'm looking for. I"m trying to find ways to connect with my body, my being and this will totally help. Many blessings and much love, Bradlee
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