Engage your inner thighs, curl the left toes under, press into the big-toe mound of your left foot, and lift onto your fingertips. Step your right foot forward between your hands, stacking your right knee over your right ankle. See also Three-Legged Downward Facing Dog: The Ultimate Hip Opener Low Lunge Allow the shoulders and hips to remain level, without opening the body to the right. Ground through your left foot, pressing into the big-toe mound. See also 3 Ways to Make Downward-Facing Dog Feel Better for You Three-Legged Downward-Facing Dog Poseįrom Down Dog, inhale to extend your right leg back, keeping the quadriceps engaged and pressing through the heel of your right foot. Practice expanding your chest with every inhalation, drinking in, and with every exhalation, pouring out as the body stretches. Press through your heels, internally rotate your thighs, and press your heart toward your legs. Downward-Facing Dog Poseįrom Table Top, curl your toes under and press through all four corners of both palms to lift your hips, coming into Down Dog. Exhale to round the spine, engaging your abdominal muscles and curling your chin to your throat. Inhale deeply to lift the heart and hips. Curl your toes under and spread your fingers wide, with the index and middle fingers pointing forward. See also What’s the Right Chin Position in Forward Folds? Cat-Cow PoseĬome to all fours, placing your wrists beneath your shoulders and your knees directly below your hips. As you pour the breath out, bow forward and stretch your arms toward your head, releasing your forehead to the ground. Drinking in the breath, lift the chest upward. Gently press your shoulder blades into your back. Exhale to reach both arms behind your lower back. See also Spinal Tap: Incorporate Yoga Twists for Increased Energy Seated Forward Fold with Mudraįrom Anjali Mudra, inhale to again extend both arms skyward, staying grounded through your hips.

Exhale to press your navel toward your spine, externally rotate your right shoulder, and lift through the heart. Inhale to imagine your breath traveling up your spine and extending through the crown of your head.

On an exhalation, place your left hand on your right knee and your right hand on the ground behind you. With a long spine and grounded hips, bring your hands to Anjali Mudra at the center of your chest. See also Which Yoga Pose Is Most Overlooked, and Why Is It Beneficial? Seated Spinal Twist Exhale to release and switch sides, including the cross of your legs. Inhale, shift your gaze skyward exhale, rotate your head and gaze at the ground. Inhale to extend your left arm up and exhale to reach it to the right, rotating your left shoulder back and expanding your left rib cage. Walk the fingers out, pressing the right shoulder blade into your back by externally rotating the shoulder. Open your eyes and place your right fingertips beside your right hip. See also Add Cat Pose and Cow Pose to a Gentle Vinyasa Flow Seated Half Moon Pose Drink in through an open heart on the inhalation, and pour out by engaging muscular energy as you exhale.

Then exhale to softly press your chin into your throat and roll your spine into gentle flexion, engaging your abdominal muscles. Deeply inhale to lean forward, rolling your shoulders back and bringing your heart forward. Seated Cat-Cow PoseĬome to Sukhasana (Easy Pose), close your eyes, and ground through your sitting bones. If your tongue doesn’t curl, practice with a flat tongue. Close your mouth and exhale through your nose, creating a “ha” sound in the back of your throat. Inhale through your curled tongue like a straw. This balancing, restorative sequence encourages you to “drink” as you “pour.” Seated meditative poses support you as you drink in and recharge, and Warrior Poses, inversions, and backbends help you find strength as you pour out offerings to the world.įrom seated, close your eyes and fold the sides of your tongue inward for Sitali Pranayama (Cooling Breath). It’s important to practice techniques that help you refuel and take care of yourself-as well as those you serve. Whether you serve as a volunteer, teacher, parent, or yoga instructor, helping others can be energizing and exhausting all at once. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!

Hatha yoga sequencing lesson plans