Build Your Own
Practice 1
Wake Up, Shake Up! (at ANY time of the day)
Observe
Stand in Tadasana and see how your body, breath, emotions & thoughts are today
Wake Up Your Arms
Shake or circle your wrists, elbow & shoulders – one way & then the other
Wake Up Your Legs
Shake or circle your ankles, knees & legs – one way & then the other
Hip Circles
Hands on hips and circle your hips - one way & then the other
Ear Hugs
Breathe IN and lift shoulders up towards your ears
Breathe OUT and let your shoulders drop down
Repeat a few times
Shoulder Circles
Take your shoulders back in little circles, getting larger as your shoulders soften. Change directions.
Spinal Wave
Breathe IN, reach your hands overhead and stretch up
Breathe OUT, soften knees and come into a gentle forward bend
Breath gently here, letting the arms hang down and relaxing the back & neck
Breathe IN, bend the knees & uncurl the spine up to standing, hands on the lower back
Breathe OUT, lengthen the spine upwards and look up or lean back
Breathe IN, stand tall
Breathe OUT, come into a forward bend again
Breathe IN, bend the knees & uncurl the spine, lifting the hands overhead. Stretch.
Repeat the whole sequence a few times & let the arms relax
Twist
Take the feet a little wider, soften the knees and stand tall. Start to turn left and right, letting the arms swing out from the body. Try to twist from
the waist first, then up through the ribs, the shoulders and last of all, the neck. Slowly lift the arms higher each time you twist and then slowly let
them come back down.
Observe
Stand in Tadasana and see how your body, breath, emotions & thoughts are now
Wake Up, Shake Up! (at ANY time of the day)
Observe
Stand in Tadasana and see how your body, breath, emotions & thoughts are today
Wake Up Your Arms
Shake or circle your wrists, elbow & shoulders – one way & then the other
Wake Up Your Legs
Shake or circle your ankles, knees & legs – one way & then the other
Hip Circles
Hands on hips and circle your hips - one way & then the other
Ear Hugs
Breathe IN and lift shoulders up towards your ears
Breathe OUT and let your shoulders drop down
Repeat a few times
Shoulder Circles
Take your shoulders back in little circles, getting larger as your shoulders soften. Change directions.
Spinal Wave
Breathe IN, reach your hands overhead and stretch up
Breathe OUT, soften knees and come into a gentle forward bend
Breath gently here, letting the arms hang down and relaxing the back & neck
Breathe IN, bend the knees & uncurl the spine up to standing, hands on the lower back
Breathe OUT, lengthen the spine upwards and look up or lean back
Breathe IN, stand tall
Breathe OUT, come into a forward bend again
Breathe IN, bend the knees & uncurl the spine, lifting the hands overhead. Stretch.
Repeat the whole sequence a few times & let the arms relax
Twist
Take the feet a little wider, soften the knees and stand tall. Start to turn left and right, letting the arms swing out from the body. Try to twist from
the waist first, then up through the ribs, the shoulders and last of all, the neck. Slowly lift the arms higher each time you twist and then slowly let
them come back down.
Observe
Stand in Tadasana and see how your body, breath, emotions & thoughts are now
