A little yoga flow can be a great way to keep your practice up when you feel like you don’t have much time – just a reminder that you matter, that you can inhabit your body, that things are right in the world overall…
A home yoga practice can be a difficult thing to start, a difficult thing to maintain with the pressures most of us feel from the busy outside world. I find salutations can be a nice way to find an entrance to the practice I need on a given day. A little breathing, a few warm-ups to prep and then flowing through. This start always gets me going and that little push is all I needed. I find the poses I need to/want to spend time in and then cool-downs, savasana, maybe meditation pretty well happen without thought.
Here’s a little practice, a short and sweet yoga flow, only about 10 minutes or so; I hope it gets you inside yourself and into what your body/mind/heart desires today…
Pull out your mat, here’s your yoga flow…
- Start seated with a little breathing – your favorite pranayama or a nice steady deep breath will do.
- Sun breaths – raise your arms as you inhale, lower your arms as you exhale.
- 6 Movements of the Spine – Cat/Dog, C-Curves, Open twist/Thread the needle.
- Fire Hydrant – on all fours, lift one leg out to the side with knee bent and foot flexed. Make large slow circles from the hip. Do both directions. Do both sides.
- Do at least one time through. Stop where it feels good, stop where it feels productive. Let these movements become any other that would feel good!
Cool – Downs and Closing
- Anything that would feel good (TRULY!)
- Gentle Reclined Twist – any variety that feels good, maybe this one ;-). (to help integrate the work on both sides of the body and soothe the nervous system)
- Rolling Bridges – Feet flat on the floor, arms tucked in to sides. Lift the hips as you inhale, lower the hips as you exhale. (to massage the back)
- Savasana – always good to spend as much time as you can here to let your systems integrate your practice.
- Perhaps some more pranayama or meditation 🙂
Short on time? Take a 2 minute meditation instead of savasana.
Got lots of time? Explore the links in the practice above for variations and inspiration (here’s a video of an alternate sun salutation). Or more repetitions, more time exploring those things that feel great and more time in savasana, pranayama and meditation will always serve you.
So, how did your practice go on this busy day?