Photo above. Start out in your plank pose. Try to engage your core, slightly drawing your navel to your spine. Buns level, not too high or too low from the ground, hands shoulder width apart andshoulders over hands. Iwant you to hold this for one minute or ten deep breaths. If it feels nice to sway a little from side to side, do that :)
Pictured above. Once you’re done with your up dog, come onto all fours then lower yourself to sit back on your heels. Open your knees up and shoulders to relax and settle into the ground. If you feel uncomfortable you can always rest on your elbows as well. Take three deep breaths, each time, relaxing closer into your stretch.
Photo above. From child’s pose, slowly start sitting up by walking your hands towards your hips till you are sitting up on your heels. Take a big breath, sit up off your heels so you’re just on your knees, reaching arms up towards the sky, big inhale here. Once your hands reach the top, place your palms together coming to sit back into your heels. Place your hands in front of your chest, like in prayer. Now take three deep breaths. In through nose out through your mouth.
Photo above. From prayer pose, go onto all fours. Lift your hips, straighten your arms and press back to your down dog. Three deep breaths here. If it feels nice to keep a bend in your knees then that’s okay, your hamstrings can tend to feel tight in this pose. Then, slowly walk your feet up towards your hands until you are in your forward fold. (Photo below)
Photo above. Once you are in your forward fold, hang like a rag doll. If it feels better to put a slight bend in your knees do that. Hang here and take your three breaths. If it feels nice to sway from side to side or clasp both elbows, do it. Do what feels good to you. Then slowly start to roll up to stand, one vertibrate at a time. Once your head gets to the top, slowly start to reach your arms out to the side taking a deep breath, reaching your arms out towards the sky. (Photo below)
Photo above. From standing, make sure your feet are should width apart, slowly start to fall forward, bend forward into your forward fold. Then take a big inhale while unrolling back up to stand, reach arms out and up towards the sky. Once you get to the top fall forward into your fold again. This is your sun salutation. Do 5 to 10 of these taking nice easy deep breaths each time.
Pictured above. Once you’re done with your sun salutations, while standing, settle into a chair pose making sure your feet are still shoulder width apart. Bend your knees and sit back, reaching your arms up and chest drawing forward. Try not to let knees jut out past feet, try to keep knees over feet, keeping your weight back. Stay here for ten breaths or if you want you can lower and lift. Come up to stand then settle back into chair, each time sinking lower. When done, come up to stand.
STANSING MEDITATION POSE
Photo above. Reach arms up towards the sky, once your palms get to the top, place them together in prayer then slowly lower them down to the center of your chest. Close your eyes, take three deep breaths and really take your time here. Slowly float your eyes open, you’re done!!!
I hope you enjoy and feel better afterwards. The goal is to feel good, energized but calm. Let me know how you feel and if you have any questions. This routine is for all levels but I will be sharing more routines that work on more advanced poses like dancer, shown below. It’s such a fun, empowering pose and I want to teach you how to do it!