10 Minute Yoga Sequence  Release stress and re-balance

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1) Lying with knees bent

Lye back on a yoga bolster with your knees bent and feet on the floor.

Relax your body. Focus on and feel your breath coming in and going out.

Stay for as long as you like. Allow your mind to quieten down by focusing on your breath

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2) Downward facing dog - Adho mukha svanasana

Come onto your hands and knees taking your hands a little further forward from the shoulder line.

Knees hip width apart.

Lift your sit bones up to the ceiling and then backwards stretching your spine. Feel free to move around in the pose, bending knees and swaying your hips left and right.

3) Walk back

Walk your hands back towards your feet ensuring you bend your knees and avoid strain.

4) Half forward bend - Ardha Uttanasana

Use a yoga brick or block under your shoulders with your feet hip width apart and facing forward.

 

Gradually explore straightening your knees to stretch the back of your legs, hips and spine.

Draw your abdominals in and lengthen your breastbone forward to lengthen the spine and create a feeling of lightness.

Focus on your breathing - take relaxed natural breaths in and out through the nose.

Stay for as long a you like.

5) Upwards hands stretch - Urdhva Hastasana

Roll up to standing slowly keeping your knees bent and abdominals drawn in, head  comes up last.

Feet hip width.

Stretch your arms up towards the ceiling, feel free to move around a bit, rolling your arms in and out and reaching up alternatively left and right.

Pull in your abdominals, lift your chest and lengthen your waist.

Continue to breath.

6) Tree Pose - Vrksasana

Place your left foot to the inner opposite leg, either below or above the knee (ensuring it's not pressing on the inner knee).

Place your hands in prayer at your heart.

Focus on one spot on the floor to help you balance.

Stay for as long as you like.

Repeat on the other side.

Always end your yoga practice by lying down on your back in savasana and consciously relax all of the muscles in your body. This will help you integrate the effects of the postures and breathing in your nervous system. Relax anywhere from 3 - 10 minutes depending on how much time you have.