The classic yoga sequence! This can be practiced slowly for an early morning stretch & wake up, or faster for a more aerobic workout, and it uses all the major muscles and joints and encourages you to breathe deeply into the whole expanse of your lungs. It's benefits are too numerous to mention, so just do it ;) DO do some warm-ups first (see BYOP 1) and take things mindfully to ensure you are practicing safely.
I am not going to give detailed instructions here because I think this is a sequence you should learn with a yoga teacher to make sure you know how to breathe, where hands, feet, knees should all be at any given point and how you should move your spine safely, so this is just an overview of the poses for those of you who wish to practice it at home after learning it in class. Enjoy!
Stand in Pranamasana (Tadasana with palms pressing together at your heart). Take a moment to do some spinal alignment breathing from feet to head and back, and visualise the beginning of a new day, sun just about to break over the horizon, the day ahead filled with promise and opportunity.
Lift hands overhead into Standing Stretch
Forward Bend towards your toes
Right leg back into Runner
Left leg back into Plank (or Cat)
Lower to the floor
Rise into Cobra (or Sphinx)
Lower down and lift into Dog
Right foot forward into Runner
Left foot forward to Forward Bend
Uncurl into Standing Stretch
Pranamasana
Repeat taking the left leg back or forwarfirst into Runner, and forward first
I am not going to give detailed instructions here because I think this is a sequence you should learn with a yoga teacher to make sure you know how to breathe, where hands, feet, knees should all be at any given point and how you should move your spine safely, so this is just an overview of the poses for those of you who wish to practice it at home after learning it in class. Enjoy!
Stand in Pranamasana (Tadasana with palms pressing together at your heart). Take a moment to do some spinal alignment breathing from feet to head and back, and visualise the beginning of a new day, sun just about to break over the horizon, the day ahead filled with promise and opportunity.
Lift hands overhead into Standing Stretch
Forward Bend towards your toes
Right leg back into Runner
Left leg back into Plank (or Cat)
Lower to the floor
Rise into Cobra (or Sphinx)
Lower down and lift into Dog
Right foot forward into Runner
Left foot forward to Forward Bend
Uncurl into Standing Stretch
Pranamasana
Repeat taking the left leg back or forwarfirst into Runner, and forward first
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