Staying with the love theme for February, this week’s sequence is all about self-love.
How To: Sitting in a comfortable seat, this can be kneeling, cross-legged or one foot in front of the other. Ensuring that your head is over your heart and your heart is over your pelvis. Release your shoulders away from your ears and close your eyes. Take a few deep breaths here and arrive on the mat. Start tuning out the sounds around you and just concentrate on your breathing. In- and Exhale through your nose.
Stay here for 2 minutes.
- Cat/CowHow To: Roll over onto all fours (tabletop). Making sure that your knees are directly underneath your hip points, wrists are directly underneath your shoulders, really pushing into the space between your shoulder blades. On your next inhale, drop your belly look forward, open through your heart. On your exhale, round your spine, engage through the core and bring your chin to chest.Continue this flow for 5-10 breath, then come back to a neutral spine, with a long neck.
- Puppy Pose (Anahata)
How To: From Tabletop, walk your hands forward and start melting your heart and forehead towards the mat. Ensuring that the hips stay directly over your knees. Melt into the mat as much as you can and stay here for 1 minute then come back to tabletop.
- Seated Side stretch
How To: Walking your hands into your knees, coming to a kneeling position. Sitting tall, head over your heart and heart over your pelvis. Bring your right hand next to you on the mat, either on the fingertips or coming onto your palm, ensuring that your shoulders are away from your ears. Inhale your left arm over your head for a side body stretch. Keep the length in both side bodies and don’t collapse through the left side body.
Stay here for 5 breaths then switch sides.
- Seated Heart Opener
How To: Kneeling on your mat, sitting tall, bring your fingertips on the mat behind your back, fingers to the top of the mat, away from your feet. Opening through the heart. Start leaning your head back and come into a slight backbend. If you want to, you can bring the palms onto the floor, opening the heart further.
Stay here for 1 minute then carefully come back to a kneeling position.
- Seated twist
How To: Still in a kneeling position, bring your left hand onto 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.
- Camel Pose
How To: Coming up from sitting on your heels, making sure that your hips are in line with your knees. Start by bringing your hands to the small of your back, fingers pointing down. From here start opening through your heart, engaging through the core and slightly bending back. Stay here for a few breath and then if you want to come into the full pose or stay here. To come into the full pose, engage through your core, tuck your toes under and then bring your hands onto your heels. Look at the ceiling, ensuring you are not compressing your neck. You can also use two blocks to put your hands on.
Stay here for 5 breaths, then carefully come back up.
- Bridge Pose
How To: 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.
- Reclined Bound Angle Pose (Supta Baddha Konasana)
How To: Continue laying on your back, bring the soles of the feet together, knees pointing out to the sides. Bring one hand onto your belly and one hand onto your heart, closing your eyes. Connect to your heart here and let anything come up that wants to come up.
Stay here for 2-3 minutes.
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.