Hi again! A lot of people in my classes these past few weeks have been feeling tired, sore, or working through moments of burn-out. I feel like I could go one of two ways here and recommend a slow, sinking, diving-into-chocolate-sauce restorative yoga series, or…something else.

I have had the fairly unscientific privilege of trying both styles out on that energy, and the results have been interesting. It seems that for many people, repetitive movements, done intentionally and aligned with the breath (a.k.a vinyasa), can create a vast improvement on mood, energy, and perceptions of “being in a rut.” Check out the modifications below and then if your shoulders, elbows and back feel strong and open, give the whole series a go. And namaste!

Warm-up: hold each pose for 5-8 breaths, then do 3 rounds with the breath cues in parentheses)

Child’s Pose (exhale)

Table Top (inhale)

Cat Pose (exhale)

Cow Pose (inhale)


Sun Salutation: 3 rounds with 3-6 breaths per pose, then 3 rounds moving with one breath per pose.

Modification: Moving from halfway lift to chaturanga (step 4-5)

  • Start by coming into a high plank.
  • Drop your knees down, and squeeze your elbows into your ribs.
  • Bend your elbows (keep squeezing them in!) and lower your torso so that your elbows are at a 90 degree angle. (this is a modified low plank)

Modification: Moving from low plank to upward-facing dog (step 5-6)

  • Keeping your knees down, lower your torso all the way to the ground.
  • Lie flat on the ground, chin tucked and forehead on the mat, hands under your shoulders.
  • Lift your head, neck, and shoulders off the ground, keeping little to no weight in your hands. This is cobra pose, instead of upward-facing dog.

Upward-facing dog notes (step 6)

  • From low plank, flip your toes so that your toenails are on the ground.
  • Keep your knees off of the ground, and then lift your heart up toward the sky, into a back-bend.
  • Squeeze your shoulder blades together

Written by Katy K