The following sequence is designed to cultivate compassion, self-love and self-acceptance.
- Childs Pose (Balasana)
How To: From table top (on all fours), bring the two big toes together and bring your knees together or take them as wide as the mat. Bring your sitting bones towards your heels and melt your forehead and heart towards the mat. Bring your hands either over your head onto the mat or by your ankles.
Stay here for 5 minutes and start relaxing into the mat, closing your eyes and concentrate on your in- and exhales.
- Cat/Cow Pose (Marjaryasana/Bitilasana)
How To: Coming back up 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.
- Downward Facing Dog (Adho Mukha Svanasana)
How To: Tuck your toes and push your hips up high to the ceiling. Ensuring that the feet are hip distance apart, grounding through your hands and feet.
Stay here for 5 breaths, then walk the feet forward and slowly come up to a standing position.
- Mountain Pose (Tadasana)
How To: Stand with your feet either together or hip distance apart. Root all four corners of your feet into the mat, standing tall, shoulders away from your ears. Place your hands onto your heart and set your intention to love yourself unconditionally and show yourself some compassion.
Stay here for 5 breaths, then move back into Downward Facing Dog.
- Warrior 2 (Virabhadrasana 2)
How To: Step your right foot in between your hands. Bring your left heel onto the mat and come up to a standing position. Ensure that the outside of your left foot is in line with the back of the mat, right foot is pointing forward. Feet are either heel to heel or heel to arch aligned. Bend your right knee until it’s directly over your right ankle, then push it out to the right so that you can see at least the first couple of your toes. Inhale your arms parallel to the floor, gaze forward over your right fingertips.
Stay here for 5 breaths, then straighten your front leg, parallel your feet, switch sides and repeat on the left side. Step to the front of the mat, into Tadasana.
- Dancer’s Pose (Natarajasana)
How To: Plant and centre your feet, find a spot to focus on, something that doesn’t move. Shift your weight into your left leg. Bend your right knee, lift the foot up behind you and grab hold of the foot with your right hand. Ensure that your hips are squared to the front of the mat. Push your right foot into the right hand, moving it into a backbend. Keep the standing leg firm and engaged, while you kick up the back foot towards the ceiling. You can lift your left hand up, parallel to the floor.
Stay here for 5-10 breaths then slowly, with control release the back leg down to the floor and repeat on the other side.
- Camel Pose (Ustrasana)
How To: Coming to 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.
- Happy Baby Pose (Ananda Balasana)
How To: Come to lie down on your back. Bend your knees into your chest and separate the feet and knees wide, holding on to the outer edges of your feet. Ensure that your ankles are stacked directly over your knees. Gently pull down your feet, bringing the knees closer to your armpits. Keep your feet flexed and push through your heels.
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 3-5 minutes.
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