July 18, 2024
233 Bethnal Green Road, London, E2 6AB United Kingdom
Sequence

28-DAY YOGA & MINDFULNESS PLAN

As 2022 comes to a close, we have enlisted the help of top yoga and meditation teacher Hannah Barrett, who created the bestselling ‘Yoga Happy’ app and book. Hannah shares how we can feel calm, connected, and happy in our minds and bodies over the next 28-days. To create a lasting yoga habit you don’t need 60 minutes. You don’t even have to leave your home. The 28-day plan I have created is purposefully simple and short to allow you to make your wellness a priority. Over the coming weeks each day, you will have a mindful flow, meditation, breathing technique, or mindfulness exercise. It can be helpful to start a simple journal too, jotting down how you feel each day and the impact the task of the day had on your mind and body.

FLOW

This flow is short and simple and should feel delicious, particularly first thing in the morning or last thing in the evening. It is the perfect flow for calm and connection and can even be done in your bed. Move slowly and mindfully using your breath and tweak any movement that doesn’t feel right for your body.

STARTING IN A COMFORTABLE SEATED POSITION, CLOSE YOUR EYES AND TAKE FIVE FULL, SLOW BREATHS AND SIMPLY OBSERVE HOW YOU ARE FEELING

OPENING YOUR EYES GENTLY, BRING THE RIGHT FINGERTIPS DOWN BESIDE YOUR RIGHT HIP, AND INHALE. LIFT YOUR LEFT HAND TOWARDS THE SKY. AS YOU EXHALE, BEND OVER TO THE RIGHT, NOTICING THE CHANGE IN SENSATION WITHIN THE BODY. INHALE AS YOU COME BACK UP TO CENTRE AND SLOWLY SWITCH SIDES. REPEAT FIVE TIMES ON EACH SIDE. GENTLY INTERLACE THE HANDS BEHIND THE HEAD OR BRING YOUR FINGERTIPS TO YOUR EARS. INHALE AND AS YOUR CHEST EXPANDS, BEND GENTLY BACKWARDS. EXHALE AS YOU SLOWLY ROUND OUT YOUR BACK, BRINGING YOUR ELBOWS TOGETHER, TUCKING IN THE CHIN, AND DRAWING THE NAVEL TO THE SPINE. REPEAT FIVE TIMES.

STRAIGHTEN THE RIGHT LEG TO 45 DEGREES AND BRING THE LEFT FOOT TO THE RIGHT THIGH AS HIGH UP AS FEELS COMFORTABLE. TAKE THE RIGHT ARM DOWN GENTLY BESIDE THE RIGHT LEG AND INHALE AS YOU LIFT YOUR LEFT FINGERTIPS TOWARDS THE SKY. EXHALE TO TAKE A SIDE BEND ROLLING THE LEFT SHOULDER OPEN AND LENGTHENING ALONG THE TORSO. REACH THE LEFT FINGERTIPS OVER TOWARDS THE RIGHT TOES. IT DOESN’T MATTER IF THEY DON’T TOUCH, KEEP THE CHEST OPEN. STAY FOR FIVE SLOW BREATHS, WITH EACH INHALE, LENGTHEN THROUGH THE SPINE, AND WITH EACH EXHALE, GO A TINY BIT DEEPER INTO THE STRETCH. INHALE TO RELEASE AND COME BACK TO CENTRE, BRINGING THE RIGHT HAND ON THE LEFT KNEE AND THE LEFT FINGERTIPS BEHIND YOU. INHALE AND STRECH THROUGH THE SPINE AND EXHALE ROTATING FROM THE STERNUM GAZING OVER THE LEFT SHOULDER. IMAGINE THE TWIST GOING ALL THE WAY UP THE SPINE RATHER THAN JUST ROTATING FROM THE NECK. HOLD FOR 5 SLOW BREATHS BEFORE COMING BACK TO CENTRE AND REPEATING THE TWO POSTURES ON THE OPPOSITE SIDE.

BRINGING THE TOES TO TOUCH AND KNEES HIP DISTANCE, GENTLY LIE THE BODY BETWEEN THE THIGHS COMING INTO THE CHILD’S POSE. GRAB SOME PILLOWS FOR UNDERNEATH THE CHEST IF YOU PREFER. TAKE 5-10 BREATHS HERE FOCUSING ON GENTLY EXPANDING THE BELLY, RIBS, AND CHEST ON THE INHALE AND RELEASING ANY TENSION WITHIN THE BODY AND MIND ON THE EXHALE.

OPTION TO TAKE ONE MORE PAUSE BEFORE CONTINUING YOUR DAY, BY COMING DOWN ONTO YOUR BACK AND BRINGING THE SOLES OF THE FEET TOGETHER. RELEASE THE KNEES, AND PLACE PILLOWS UNDER THE THIGHS IF YOU NEED. ONE HAND COMES TO YOUR BELLY AND ONE TO YOUR HEART AS YOU REST HERE FOR AS LONG AS YOU NEED AND HAVE. LET GO OF ALL CONTROL OVER THE BREATH AND GENTLY RELEASE ANY THOUGHTS THAT COME INTO THE MIND.

Words and Model: Hannah Barrett

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