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Draw a hand to your heart and feel your breath, heart beat and ease. When complete, close the posture by rolling on to one side for a bit.Ĭlose your practice in a strong seated position (perhaps leaned against a wall), with your eyes closed, listening, becoming aware of your tall strong spine and space you have made in your body/mind. Keep your mantra handy if discomfort or distractions arise. Watch your thoughts come and go with ease. Think savasana/corpse pose and just relax. Adjust the arms, neck and shoulders so you can stay for a while comfortably. Let each knee relax on a pillow for support if you like. Lay on your back drawing the bottoms of your feet together and heels close to your seat. Supta Baddha Konasana/Reclined bound angle:įor a more restorative option, grab a couple pillows. Think of rounding your spine one vertebrae at a time down as you exhale to get a nice massage along your spine, neck and shoulders. Do this a handful of times moving with your slow, broad breath. Starting with your hands down along side you, inhale to lift your hips and arms and exhale to lower. Be sure your feet are close to your seat and have about hip width between them. Move away from the wall, and lay on your back with your knees bent. Once again, ease your right knee toward the wall. Bring you arms wide with the head turned to the right palm. After some time here, straighten your left leg if bent and let the legs (still with your right foot on your thigh) fall to the left. Ease your right knee towards the wall and bend your left leg for more sensation, if needed. Still at the wall, bring your right foot on top of your left thigh. Supta Kapotasana/Reclined pigeon at the wall with a twist: If you find your mind wandering too far or getting hung up on distractions or discomfort, use your breath and mantra to help lull you back into focus. With the spine and legs long and supported, start your Ujjayi breath. Lean back into your forearms to swing the legs up the wall and lay on your back. Sit next to the wall so your hips are touching the wall. An intentional mantra or a visual tool will give you that time and focus to settle and relax. Or even use grounding imagery like a mountain or forest. So try starting with a simple intention or mantra to keep focused.
Yoga sequence for beginners series#
This series of poses is to help ground and settle the body and mind. This calming sequence will be particularly great as you wake up or get ready for bed. Try incorporating this simple yoga sequence to bring you into the center, focused and ready for anything as you settle into your day-to-day fall routines. This blustery transition can often have us feeling ungrounded, perhaps a touch frazzled or discombobulated in the body or mind. Fall swiftly draws in the vata (air) element.
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