This weeks sequence is a restorative sequence. Take your time with this, be in the moment and recharge your batteries.
- Child’s pose
How To: from a kneeling position, bring the two big toes together, bring the knees as wide as the mat. Start walking your hands to the top of the mat and start melting your heart to the mat. Stay here for 3 minutes, breathing deeply through your nose. Closing your eyes and letting any emotions that wanna come up, surface
- Cat cow
How To: Coming back onto all fours, ensuring the knees are directly underneath your hips and your wrists are directly under your shoulders, long spine and neck. On your inhale drop your belly, look forward, open through your heart. On your exhale, bring your navel to your spine, round the back and push the mat away. Do this flow for 5 breaths then come back to all fours with a long spine.
- Thread the needle
How to: from all fours, inhale your right arm in front and exhale bring it underneath your left arm, dropping your right shoulder and right ear onto the mat. Stay here for one minute then come back up onto all fours and repeat on the left side. Ending on all fours
- Kneel on shins, seated twist
How To: Coming to a kneeling position, bring your left hand to your right knee and right hand behind you. Sitting tall, on your next exhale, engage through your core and look over your right shoulder. Ensuring that you are not yanking yourself into the pose.
Stay here for 5 breaths and then switch sides.
- Seated forward fold
How To: Extend both legs out in front of you. Engage through the legs and push through the heels, all ten toes pointing to the ceiling. Sitting tall, ensuring your head is over your heart and your heart is over your pelvis. Engaging through the core. Inhale your arms over your head. Exhale start folding over your legs with a straight back. Go as far as it feels comfortable then release your hands onto the mat, onto your legs, wherever it feels comfortable.
Stay here for 5-10 breaths then slowly come back up.
- Log Pose
How To: Bending your right knee 90 degrees, flexing through the right foot. Bring the right foot underneath your left knee. Bend the left knee 90 degrees, flexing the left foot. Bring the left foot onto the right knee. The shins are in line with each other. Sitting up tall, you can stay here or if you want to you can fold over your legs, walking your hands away.
Stay here for 5-10 breaths then come up and switch the legs around, left leg at the bottom and right leg on top.
- Shoelace Pose
How To: Still sitting on your mat, bring your right knee in line with your navel as much as your body will allow, bringing the right heel to the outside of your left sitting bones. Bring your left knee on top of the right knee, with the left foot relaxed by your right sitting bones. Start folding over your legs.
Stay here for 5-10 breaths then switch the legs.
Once finished, come into Downward Facing Dog and peddle through the feet to stretch out the back of the legs, doing any movements that feel good.
How To: From Downward Facing Dog, bring your right knee behind the right wrist and the right ankle towards your left wrist (the left ankle can stay by your left hip). Drop the back knee down, walk the foot back a bit so that you don’t sit on your knee. Bring the hands as wide as the mat, inhale open through the front of the body, exhale fold over your right leg. You can stay on your hands, lower onto your forearms or release all the way onto the mat. You can bring a block underneath your right hip to make the pose more comfortable.
Stay here for 1 minute then come back into Downward Facing Dog and repeat on the other side, ending in Downward Facing Dog.
How To: Lower your knees down and come onto your back, plant your feet onto the mat, knees pointing up to the ceiling. Ensuring that the feet are hip distance apart. Arms are by your side, neck is long with a gap between your neck and then mat. On your next exhale, bring your hips towards the ceiling, pushing into your feet.
Stay here for 5 – 10 breaths then slowly lower your hips down and hug them into your chest.
- Legs up the wall
How To: Sitting next to a wall, ensuring that your hip (it doesn’t matter which side) is directly on the wall. In one movement, bring both legs up the wall and lay onto your back, with both sitting bones facing the wall. Ensuring that your sitting bones are fairly close to the wall. Relax your shoulders away from your ears. Your hands can be by your side; one hand can be on your heart, the other on your belly.
Stay here for 3 minutes (or longer if you want to).
When you are ready, come out of the pose and come laying down on your back.
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 3-5 minutes.
This is a perfect sequence to relax and take it easy.
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