Getting Started: Finding Your Space and Setting the Mood
Before you even think about poses, find a quiet space where you can comfortably stretch out. A yoga mat is helpful but not essential – a carpet or even a soft surface will do. Put on some calming music if you like, or simply enjoy the quiet. Wear comfortable, loose-fitting clothing that allows for free movement. The most important thing is to feel relaxed and ready to unwind.
Mountain Pose (Tadasana): Finding Your Center
Begin with Tadasana, or Mountain Pose. Stand with your feet hip-width apart, grounding yourself through your feet. Feel your weight evenly distributed. Lengthen your spine, gently drawing your shoulders down and away from your ears. Close your eyes briefly and take a few deep breaths, noticing the sensation of your body connecting to the earth. This simple pose helps you establish a foundation for all other poses.
Downward-Facing Dog (Adho Mukha Svanasana): A Gentle Inversion
This classic pose is fantastic for stretching the hamstrings, calves, and shoulders. Start on your hands and knees, then lift your hips up and back, forming an inverted V-shape with your body. Your hands should be shoulder-width apart, and your feet hip-width apart. Keep your knees slightly bent if your hamstrings are tight. Hold for 5-10 breaths, focusing on lengthening your spine.
Child’s Pose (Balasana): A Restorative Posture
Child’s Pose is a deeply restorative pose that helps relieve stress and gently stretch the hips, thighs, and ankles. Kneel on your mat with your big toes touching. Sit back on your heels (as best as you can) and fold forward, resting your forehead on the mat. Extend your arms forward, relaxing your shoulders. Hold for as long as you feel comfortable, breathing deeply and allowing yourself to relax.
Cat-Cow Pose (Marjaryasana to Bitilasana): Gentle Spinal Movement
This flowing sequence is excellent for warming up the spine and improving flexibility. Start on your hands and knees, aligning your wrists under your shoulders and your knees under your hips. Inhale into Cow Pose, dropping your belly towards the mat and lifting your chest and tailbone. Exhale into Cat Pose, rounding your spine towards the ceiling and tucking your chin to your chest. Continue flowing between these two poses for 5-10 rounds, coordinating your breath with your movement.
Triangle Pose (Trikonasana): Stretching Legs and Spine
Standing with your feet wide apart, turn your right foot out 90 degrees and your left foot in slightly. Extend your arms to the sides, parallel to the floor. Inhale, and then exhale as you bend to the right, reaching your right hand towards your right ankle (or shin if you can’t reach your ankle). Extend your left arm towards the ceiling. Keep your spine long and your hips squared forward. Hold for 5 breaths and then repeat on the other side.
Tree Pose (Vrksasana): Balance and Focus
This balancing pose improves your concentration and strengthens your legs and core. Stand on one leg, bending the other knee and placing the sole of your foot on your inner thigh (or lower calf if your balance is better). Bring your hands to your heart center or raise them overhead. Focus on a stable point in front of you to help maintain your balance. Hold for 5 breaths, then repeat on the other side. Don’t worry if you wobble – it’s all part of the process!
Cobra Pose (Bhujangasana): Gentle Backbend
Lie on your stomach with your legs extended and the tops of your feet flat on the mat. Place your hands under your shoulders, elbows close to your body. Inhale and gently press into your hands, lifting your chest off the mat. Keep your shoulders relaxed and avoid hyperextending your back. Hold for 5 breaths, then release back down to the mat.
Seated Forward Bend (Paschimottanasana): Hamstring and Hip Stretch
Sit on the floor with your legs extended in front of you. Inhale, lengthen your spine, and then exhale as you bend forward from your hips, keeping your back straight as much as possible. Reach for your toes or ankles, or simply rest your hands on your legs. Focus on lengthening your spine rather than forcing yourself into a deep bend. Hold for 5-10 breaths.
Corpse Pose (Savasana): Rest and Relaxation
End your practice with Savasana, or Corpse Pose. Lie on your back with your arms at your sides, palms facing up. Close your eyes and allow your body to completely relax. Focus on your breath and let go of any tension you’re holding. Stay here for 5-10 minutes, enjoying the stillness and allowing your body to integrate the benefits of your practice.
