This short sequence is meant to relieve your achy parts, calm your mind, and restore your energy.
If you’d like to practice & train in-person, check out my travel schedule of workshops in 2017 here.
Before starting, create a calm place in your home. You’ll only need about 10 minutes. Silence your phone, take off your smart watch, pull the blinds closed, and get into cozy clothing. Surround yourself with blankets or pillows to pad any bone-on-ground parts of the sequence so you are comfortable. You’ll hold each pose for 8-10 breaths, finishing with your legs up the wall for as long as you’d like.
1 Begin in child’s pose with your big toes together, knees slightly separated, forehead resting on the ground, and hands comfortably behind you or out in front of you. Remind yourself that this break from your day is a gift and to soak up the calmness you’re about to create.
2 Move forward onto your belly, place the hands down underneath the shoulders and gently curl up into a soft cobra. You can close your eyes here and focus on your breathing; smooth in, and smooth out.
3 Now rise to a table top pose and bring your right foot forward into a low lunge. You can cushion your hind knee with a blanket. Feel the stretch across the front of your left thigh and know that you can move deeper by lifting the torso and placing your hands on your right thigh.
4 When you’re ready, bring your hands back down to the ground and pull your hips back to straighten your right leg and stretch the hamstring region as you bow over your extended thigh.
Repeat steps 3 and 4 with the left leg.
5 Sit with your feet touching and your knees open wide. You can stay here or gently fold forward. Close your eyes and begin to feel the body melt back into a state of calm reflection.
6 Lie on your back and cross your left ankle over your right thigh into a figure-four shape. Reach your left arm through your legs and your right arm around your legs to grab either the right shin or the back of the right thigh and hug this little knee package in to your level of comfort.
Repeat step 6 with the other leg.
7 Scoot to a wall and extend your legs up into the air. You can also place a small pillow or a block underneath your tushy to aid in comfort. Close your eyes and feel your body relax. Thank your body and express just a moment of gratitude for the ability to come to your mat and take care of yourself.
Relax until you’re ready to leave the final posture., but know that this practice is always here for you. This sequence can be practiced regularly and the poses can even be held longer for more noticeable results. Making time for yourself is an important tool for self-care and my partner at our wellness center here in Atlanta, Dr. Michelle Wan, prescribes this 10-minute sequence for all patients seeking ways to perform quality self-care exercises at home.