![]() ![]() Hold for three breaths, then exhale into a standing forward fold. Inhale to bend your knees and sweep your arms up, sitting back into chair pose. Inhale to sweep your arms out to the side, lifting your body to standing and reaching your arms overhead with palms touching. Sway from side to side for three to five breaths as you let the back of your body release and open. It forms the foundation for many other flow sequences in Vinyasa yoga, and is the perfect starting point for exploring Vinyasa yoga.įlow through this sequence a couple more times to build familiarity with it.Īfter a few vinyasas, from downward-facing dog, look to your hands and walk your feet forward to come to a standing forward fold, with your feet hip width apart.īend your knees slightly, and clasp opposite elbows in ragdoll pose. This cyclical sequence of downward-facing dog, plank pose, lowering down, cobra pose and downward-facing dog again is your basic vinyasa flow. Hold for 5 breaths, then, inhale as you move your body into a straight line to take plank pose.Įxhale to lower your knees, untuck your toes, take your hips in line with your body, and then, lower (with control) onto your front, keeping elbows tucked in close to your ribcage.Įxhale to find your way back to downward-facing dog. Inhale as you slide your hands back beside your chest and lift into cobra pose.Įxhale as you lower from cobra pose, come through all fours and tuck your toes under, pressing into your first downward-facing dog.īend one knee at a time to release your calves and hamstrings. Hold for a few breaths, and then, exhale to lower down. Lower your forearms on the ground, draw your navel toward your spine and slide forward into sphinx pose. Keep your elbows lifted and come up onto your fingertips to stretch and open the front of your chest. Exhale to lower into extended puppy pose. When you feel sufficiently warmed up, return to a neutral position on all fours. Inhale, and dropping your belly toward the floor, raise your head to look up at the ceiling, coming into cow pose.Ĭontinue to awaken your spine by moving through this cat-cow flow for another several rounds. ![]() Take your chin to your chest, moving into cat pose as you create an arch in your back. And, the elevated emotions that result further amplify your sense of groundedness.As you exhale, roll your tailbone down, pulling your lower abdomen in. This invites the heart into the experience via awareness. In addition, I often pair the sequence with the class theme to appreciate the present moment. Plus, it’s a fantastic way to prepare both for a delightful week (or weekend) ahead. The standing postures in this sequence help ground the body and mind into the moment. Many times participants have traveled a long distance for the event, and many are tired, jetlagged, or simply dehydrated. What does that mean? You’ll have more energy available throughout each day to think clearly, show compassion for yourself and others, and allow the body to heal from the inside out.ĭue to the numerous benefits of being grounded, I often teach this sequence on the first evening of a yoga retreat. It’s a great way to increase the coherence of the heart and brain. To counter this busy-ness, use our get grounded Hatha sequence. Full schedules and numerous demands can leave you feeling overwhelmed, rushed, and totally out of balance. Life today is fast-paced for both yoga teachers and students alike. ![]()
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