Use this sequence to open your heart and let any emotions come up, don’t hold them back. Part of the healing process is to let any emotions, feelings, thoughts come to the surface.
- Sukhasana, Anjali mudra
How To: sit in a comfortable seat, may it be cross-legged, one foot in front of the other or kneeling. Bring the palms of your hands together in your heart centre and close your eyes. Inhale deeply through the nose and exhale slowly through the nose. With every exhale imagine grounding further into the mat. Sit here for 2 minutes, taking deeps breaths.
Slowly blink your eyes open, and come on all fours, into table top.
- Low Lunge
How To: from table top, step the right foot forward, keeping the left knee on the floor. Ensure that the right knee is directly over your right ankle. Interlace your hands behind your back, slide your hands down your back and open up through the front of your body. Stay here for 5 breath, keeping your heart open.
- High Lunge
How To: from low lunge, tuck your left toes and bring your left knee up. You can interlace your fingers behind your back again and slide your hands down the back to open up the heart. Stay here for 5 breaths.
Unlace your fingers, windmill your hands onto the mat, framing the front foot. Step the front foot back, into downward facing dog. You can stay here for a few breaths or lower your knees straight away to come back onto all fours. Repeat steps 2 and 3 on the left side, ending in downward facing dog.
- Locust Pose
How To: from downward facing dog, lower onto your knees, chin, chest and then lower all the way onto the floor. Interlace your fingers behind your back and slide them down, bringing your chest off the floor and you open through the heart. Stay here for 3-5 breaths.
Roll over to come onto your back.
How To: plant the soles of your feet onto the floor hip distance apart, knees pointing to the ceiling. Walk your feet into your buttocks until your heels nearly touch your buttocks. Arms are by your side, palms facing down. On your next exhale lift your hips to the ceiling, pushing into your feet and hands. Keeping your shoulders away from your ears, neck is long. Stay here for 3-5 breaths and then lower your hips down again.
- Supine twist
How To: hug your knees into the chest, you can rock from side to side to massage your lower back for a few breaths. Then come to a place of stillness. Stretch your arms out to the sides, palms facing down, keeping your knees in your chest. Drop both knees to the right, keep grounding through your shoulder blades. You can look over your left shoulder to deepen the twist and/or bring your right hand to your right knee or thigh. Stay here for 5-8 breaths and then with only your core strength, bring your knees back into your chest. Repeat on the left side.
- Restorative twist (with bolster)
How To: kneeling on the mat, with the bolster the long way in front of you, bring your hips to the right (with your legs on the left) bring the bolster closer to your torso and then lay your torso on top of the torso, with the left ear on it, looking to right. Shoulders away from the ears, arms can rest on the sides or on top of the bolster. Stay here for 2 mins then switch sides.
- Restorative forward fold (with bolster)
How To: extend your legs out in front of you. Bring the bolster on top of your legs. Engaging through your core, fold over the bolster. Stay here for 2 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 at least 3 minutes.
- Sukhasana Anjali mudra
How To: Sit in a comfortable seat, may it be cross-legged, one foot in front of the other or kneeling. Bring the palms of your hands together in your heart centre and close your eyes. Scan your body, releasing any subtle tension. Notice how you are feeling now and how this may be different to how you felt before.
- Sukhasana, Anjali mudra
You can journal after this sequence and write anything down that has come up during this practice.
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