Power Yoga Sequence to Lift the Spirits
In my last post, I mentioned that a gentle, restorative yoga sequence can do wonders for the weary, winter soul. At least that's what works for my own weary, winter soul. I know others yogis have a different remedy and that remedy is the Chaturanga. Well, okay, not just the Chaturanga. While I need to move inward and find stillness for self care, others balance their serotonin levels with sweaty, physically challenging flows (hence the Chaturanga). What follows, then, is a sequence for those who need to flow through the funk and breathe through the blues. We'll get through the winter, one yoga practice at a time!
- Begin practice by lying facing down on the ground
- Inhale pushing yourself up to Plank
- In Plank, imagine your heels pushing back towards the ground
- Inhale, in Plank, coming onto tiptoes, shoulders forward of hands
- Move heels hack and forth, engaging core to keep torso in one plane
- Exhale to Adho Mukha Svanasana (Downward Facing Dog Pose)
- Pedal heels, warm up legs and hips
- Tadasana (Mountain Pose)
- Uttanasana (Standing Forward Fold)
- Chair pose with Eagle arms
- Exhale elbows to or toward knees
- Inhale to life back to chair with Eagle arms
- Flow between 11-12 a few times, using belly strength
- Warrior III with Eagle arms
- Gently step back foot down (first onto ball, then onto heel) and raise arms for Warrior I
- Interlace hands behind back and exhale to fold
- Inhale to Warrior I
- Warrior II
- Peaceful Warrior
- Extended side angle
- Warrior II
- Float arms down, come into low lunge
- Low lunge twist
- Vinyasa
- Shift forward to plank
- Repeat steps 2-9
- Hold Uttanasana and breathe, 1-2 minutes
- Repeat steps 10-24
- Child's Pose
- Thread the needle, both way
- Agnistambhasana (Firelog Pose). Hold as long as you like, repeat other side.
- Supine twists
- Savasana
