Do the following poses when you need some compassion, self-love and self-acceptance. These poses will help you open your heart and start connecting with yourself again.
- Childs Pose (Balasana)
How To: Kneeling on your mat, bring the two big toes together and bring your knees as wide as the mat. Start walking your hands up your mat, away from you. Start melting your heart towards the mat, bring your forehead to the mat or onto a block. Close your eyes and soften and relax in the pose. Stay here for at least 3 minutes, concentrating on your in- and exhales.
- Cat/Cow Pose (Marjaryasana/Bitilasana)
How To: Coming on to all fours, knees hip distance apart, directly underneath your hip points. wrists directly underneath your shoulders. Pushing into the space between your shoulder blades. Making sure your back and neck are long. On your inhale, drop your belly, look forward and open through your chest. On your exhale round through your spine, pull your navel to your spine and push the mat away. Do this for five rounds then come back to a neutral spine and long neck.
- Downward Facing Dog (Adho Mukha Svanasana)
How To: Tucking your toes, pushing into your thumb and index finger and push your hips up to the ceiling. Make sure that your feet are hip distance apart, shoulders are away from your ears. You can peddle through your feet or do any movements that feel good here. Close your eyes and come to a place of stillness. Hold this pose for 5 breaths then slowly walk your feet to the top of the mat and roll up to a standing position.
- Mountain Pose (Tadasana)
How To: You can stand either with your feet flash together or hip distance apart. Standing tall, growing into the space above you. Place both hands on your heart and connect with yourself. This would be a good place to set an intention for yourself. Release both hands next to your body, palms facing forward, shoulders released down.
Stay here for 5 breaths. (You have the option to move through a vinyasa here) Then move down into Downward dog. Hold this pose for 5 breaths.
- Warrior 2 (Virabhadrasana 2)
How To: From Doward Dog, inhaling your right foot up behind you and then stepping it in-between your hands, making sure that the right knee is directly over your right ankle. Release the left heel onto the mat (outside of the left foot is in line with the back of the mat), opening through the left hip then bring your upper body straight up. Bring your arms parallel to the floor and look over your right fingertips. Hold this pose for 5 breaths then straighten your front leg, parallel your feet, switch sides and repeat on the left side
- Dancer’s Pose (Natarajasana)
How To: Start in Tadasana, plant both feet onto the floor and start rooting down evenly. Shift your weight into your left leg. Bend your right leg, lift the foot behind you and grab the foot with your right hand. Square your hips to the front of the mat and start pushing your foot into your hand, slowly moving into a backbend, bringing your upper body parallel to the floor. Stretch your left hand in front of you. Hold the pose for 5 breaths. Then, with control, release the leg back down to the floor and repeat on the other side.
Move down into Downward Dog and hold for 5 breaths.
- Camel (Ustrasana)
How To: From Downward dog, bring your knees down, walk your hands in and bring your upper body straight up. Ensure that your knees are hip distance apart. Place your hands onto the back of your pelvis, fingers pointing down. Start pushing your hips forward and lean back, opening your heart to the sky. Reach back slowly to grab your heals or keep your hands on your back. Hold this pose for 3 – 5 breaths.
To come out of the pose, slowly raise your body back up, placing your hands on the lower back for support. Come into child’s pose
- Happy Baby Pose (Ananda Balasana)
How To: Lie down on the back. Hug your knees into your chest. Bring the soles of the feet up to the ceiling with your knees bend. Grab hold of the outer edges of your feet with your hands and gently start pulling down on the feet, bringing your knees closer to your armpits. For a deeper release you can gently rock from side to side. Stay here for 5 breaths.
How to: Extend your legs away from you, spreading out as much as it feels comfortable for you. Bring your hands either to your side, palms facing up or down, or bring one hand to your heart and one hand to your belly. Close your eyes and start softening through your whole body and release any tension in your body.
Stay here for at least 3 minutes.
Do this sequence anytime you need a little self-boost. Keep your mind and heart open throughout this practice. Let any emotions come up in the practice and if you want to do a small journalling session after this sequence.
Let me know in the comments how you like this sequence.
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