Practice this sequence three to five times on each side, pausing at the end of exhale to invite a sense of spaciousness in the abdomen. On an exhale, cross your right elbow over you left knee for Revolved Chair. Lengthen your spine and broaden your collarbones. Inhale, and bend your knees, sink your hips, and reach your arms overhead for Chair pose. Starting in Mountain, inhale and sweep your arms overhead. Practice this sequence three to five times. Exhale, and bring the palms to heart center. When complete, step forward and sweep the arms overhead on an inhale. Then step the left foot forward into Runner’s Lunge, repeating on the other side. Walk your Dog by pedaling out your feet for three breaths. At the end of your last exhale, lift the hips up and back into Downward-Facing Dog. With your hands on the floor or on blocks framing the front foot, bend and straighten both legs five to 10 times. Step your right foot back into Runner’s Lunge. Exhale into Standing Forward Fold, bending the knees as much as you need to support the hamstrings and lower back. With the hands rooted on the floor, on blocks, or on the shins, inhale and lengthen the spine to a half-lift. On the last Sun Breath, fold forward on the exhale. Imagine that all the space you’ve gathered around you permeates the entire body. As you exhale, press the fingertips down by the front of the body. Inhale the arms out to the sides and overhead, imagining that you are drawing in light, spacious energy from all around you. Circle eight times in each direction.īegin with Sun Breaths. Allow the chin to tuck slightly, keeping the cervical spine long. Place your hands right above the knee joints, arms straight to support the torso and back. Knee circles: Bend the knees as deeply as comfortable. Hip circles: Circle the hips in each direction eight times. Allow one arm to tap the top of the arm and the other to tap the low back/kidney area. Keeping the hips and knees stable allows you to release the mid-thoracic spine, which can get tight. Spinal twist: With the feet firmly planted on the earth and the hips stable, allow your arms to rock from side to side, creating a gentle spinal twist. Neck warm-up: Trace an imaginary circle with the tip of your nose eight times in each direction, warming up the cervical spine. After doing eight sets, reverse the direction, bringing the shoulders up toward your ears and rolling them forward. Shoulder rolls: Roll the shoulders up toward the ears and slide them down and back. Allow your feet to root into the earth while you lift the crown of your head. Take a deep breath and release with a sigh. Below is a practice that will generate warmth to help move lymph, increase circulation of blood and prana(life-force energy), and clear a foggy mind. Springtime invites us to add more heat to our yoga through fluid movement, vinyasa, and twists.
Just as I adjust my diet, I can also adjust my yoga practice to balance the heavy, damp, cool qualities of the season.Īfter a long winter of hibernation and general inactivity, we often feel a little sluggish and ready to get things moving. According to Ayurveda, spring is the kapha time of year, dominated by the earth and water elements.
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