One word: HOLIDAYS. It’s not just the abundance of glorious foods (read: butter), or even the fountains of wine and rivers of beer (read: family). I adore the Monday after said holiday because I adore structure. Right? Or maybe it’s just returning to a sense of trust in my body’s communication. Here’s a little yoga sequence that will get you moving, maybe even sweating. The goal here is to align one breath with each movement, and repeat at least 5 times. Bonus points if you practice several rounds with your eyes closed! Feel your body’s movements and how much it absolutely loves to be alive, free of the great burden of Aunt Maude’s Rolls (my mother’s actual recipe). Namaste to your digestion!!

Child’s Pose

  • From a tabletop position, widen your knees apart, bring your big toes to touch, and lower your hips to your heels. Stretch your arms forward or out to the side.
  • Take three mindful breaths in and out of your nose

Table Top to Cow/Cat

  • Inhale to tabletop and immediately into cow pose (same breath)
    • Lift your chin and your tailbone and let your belly sink down.
  • Exhale to Cow pose
    • Tuck your chin and tailbone toward your belly button and squeeze your core. Press your hands firmly into the mat.

Exorcist Table Top (NOT the real name, but I can’t help myself…)

  • Inhale to a neutral spine in table top
  • Exhale, hover your knees 1-2 inches off the ground
  • Inhale, lower
  • Repeat 3x

Down Dog

  • Exhale, lift your hips high and press your chest toward your thighs into down dog

Crescent Lunge

  • Inhale, lift your right leg high
  • Exhale, place your right foot between your hands with your knee stacked on top of your ankle
  • Inhale, lift your arms to the sky for crescent lunge
    • Keep your back leg grounded and activated, with your heel over your toes
    • Lift your heart into an optional backbend

Low Lunge Twist

  • Exhale, place your left hand to the left of your right foot, toward the left edge of the mat
  • Inhale, reach your right arm to the sky and twist from your mid back, toward your right leg
  • Exhale, place your right hand on the ground to the outside of your right foot

High Plank

  • (Same exhale) step your right foot back into high plank
  • Stay for a steady inhale

Down Dog

  • Exhale, press your hips high for a down dog

Crescent Lunge

  • Inhale, lift your left leg high to the sky
  • Exhale place your left foot between your hands
  • Inhale, lift your arms to the sky for crescent lunge

Low Lunge Twist

  • Exhale, place your right hand to the right of your left foot, toward the right edge of the mat
  • Inhale, reach your left arm to the sky and twist from your mid back, toward your left leg
  • Exhale, place your left hand on the ground to the outside of your left foot

High Plank

  • (Same exhale) step your left foot back into high plank

Down Dog

  • Exhale, press your hips high for a down dog

Table Top to Child’s Pose, then repeat the entire sequence at least 5 times.

 

Written by Katy K