![]() ![]() If you’re feeling tight in the backs of your legs or if you feel any pulling on your low back, bend your knees. Look at your feet and line them up so the inner edges of your feet are two straight, parallel lines. Uttanasana (Standing Forward Bend) (Photo: Andrew Clark Clothing: Calia)įrom Down Dog, walk your feet forward until they are hip-width apart at the front of the mat. After a few deep breaths here, lower your chest down, shift your hands back by the sides of your chest, and lift up and back to Down Dog. ![]() Feel the engagement of the muscles that lengthen your spine, and see if you can now lift your heart a bit higher. Keep your feet and legs hip-distance apart and root down with all parts of your body that are in contact with the floor: hips, toes, elbows, and hands. Plant your palms face down, spread your fingers, and root down from your finger tips to your elbows, feeling your forearms grounding down into your mat. ![]() (It’s OK to come to your knees before lowering your chest.) Prop yourself up onto your forearms, and place your elbows under your shoulders so your forearms are parallel to one another. Bhujangasana (Cobra) (Photo: Andrew Clark)įrom Plank Pose, slowly lower down to your belly. Move with your breath and feel the strength in your arms, shoulders, and core. On each inhalation, move into Plank, remembering to shift your gaze down and ever so slightly forward on each exhalation, move into Down Dog. Moving with the breath, shift back and forth between Down Dog and Plank Pose. Reach your heels toward the back of your mat. Lift your navel towards your spine and firm your thigh muscles. Plank Pose (Photo: Andrew Clark)įrom Down Dog, shift your shoulders forward so they stack directly on top of your wrists. Feel free to peddle your legs, bending one knee and straightening the opposite leg a few times back and forth to warm up your hamstrings and calf muscles. Push your palms down and forward and feel your shoulders lifting up and back toward your hips. Ideally, Down Dog will look like an inverted V position, but if you are tighter in your hamstrings, you will want to keep your knees slightly bent. With your knees and feet hip-width distance apart, tuck your toes under and lift your hips up and back. Root down through your knuckles and feel a lift through your arms. (If you are tighter in your shoulders, you can take your hands a bit wider and even turn them out slightly, toward the edges of your mat.) Spread your fingers wide. Adho Mukha Svanasana (Downward-Facing Dog Pose) (Photo: Andrew Clark Clothing: Calia)įrom Child’s Pose, come onto your hands and knees and take your hands one full hand print in front of your shoulders, lining up your hands so they are shoulder-width distance. ![]() Take the same amount of breaths on this side, feeling the expansion of your side body. Take a few breaths here, then lift your chest up slightly and walk your hands to the left side of the mat, towards 10 o’clock. If 12 o’clock is straight in front of you, try walking your hands towards 2 o’clock. Walk your hands a little more toward the front of your mat and lift your chest slightly and start to walk your hands to the right side of your mat. Close your eyes and take a few deep breaths here.Īs you settle into the space and into your breath, take a moment to tune into gratitude for yourself for taking this time for you and your practice. Extend your arms in front of you and let your elbows rest on the floor. Gently draw your hips to your heels, resting your forehead on the mat. Separate your knees a little wider then your hips and bring your toes together. Balasana (Child’s Pose) (Photo: Andrew Clark Clothing: Calia)Ĭome onto your hands and knees. Meet yourself where they’re at rather than force yourself into submission-and then let that approach slip into the rest of your day. Don’t hesitate to reach for blocks and take a break. Take the sequence that follows at your pace. Think of it as a physical and psychological reset. Yet it’s comprehensive enough to open your chest and shoulders, strengthen your back, arms, and core muscles, and remind you to come back to your breath. It’s short enough to manage in between meetings, while your little one is asleep, even before you start your day. The irony about that? Making the time to come to your practice brings you the grounding, contentment, and knowing that you can deal with everything that’s creating your current struggle to make it to your mat.Įnter this 12-pose sequence. When you’re juggling the demands of a career, a too-long to-do list, and squeezing in some semblance of a life outside of doing and accomplishing, it can seem impossible to find time to take yourself to the yoga studio or even commit to an online class. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! ![]()
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