“You can even take several breaths in each stage of the sequence to really feel your way into each shape and then slowly build to a flow with a breath per posture.”
1. Start in a kneeling position on the floor.
2. Bring your right foot forward to a lunge and sink your hips forward and down. Make sure that your right foot is under your right knee once in the full position to make sure your knee is supported. Bring your hands to your hips or just above your right knee and breath. Drop you hips forward and down and softening your shoulders. Breathe length into your spine.
3. Lift your hips back and up so that you are stable and then bring your hands to the floor if you like for support and slide your left knee to the floor to the right of your right knee and lower your bottom to the floor. Your right foot will be to the left of your left knee and your left heel will be to the right of your hips. Lift your left arm to the ceiling and bring your right hand to the floor behind your back to support your back.
4. Bring your left elbow to the right of your right knee to help lever you into a twist. As you inhale lengthen through your spin and as you exhale twist to the right. Drop your right buttock down into the floor.
5. Come back to face forward then swing your right leg round and back and adjust your left leg moving your left knee to the left. Allow your left shin either to run at a diagonal or to be parallel to the front of the mat if your knee feels safe. Make sure your knees feel safe. Play around with the position to make sure of this. Bring your hips level with each other and let your weight drop down through the center line of your body. Bring your hands to the floor by your hips and allow your hips to drop down to the earth. With each inhale allow your spine to lengthen to the sky and with every exhale let your hips lower to the earth.
This is a great set to wake up and invigorate your body and mind. Go gently if you are practicing in the morning, as your body may be stiffer then later in the day. Breath mindfully in each stage of the sequence sending the breath where you most feel the body is tight. You can even take several breaths in each stage of the sequence to really feel your way into each shape and then slowly build to a flow with a breath per posture. In the lunge and when your body is upright in pigeon, you can add a slight backbend to open the chest and stimulate the spine. Back bends are uplifting postures. Just make sure you keep length in the spine and do not compress, particularly in the lower back. Also in the twist really squeeze your navel to your spine at the end of your exhale as you deepen the posture. Twists are a great way to help a tired mind and body and make your spine feel good.
6. Once you are feeling your breath and breathing into the posture forward bend by walking your hands forward along the floor. Breathe and release here
7. Step back to downward dog. Breathe here before repeating on the other side