In our fast-paced world, finding time to slow down and reconnect with your inner self is essential. Yoga, especially gentle sequences, offers a beautiful way to calm your mind, ease tension in the body, and soothe your soul. Whether you’re looking to start your day with intention or wind down after a long day, this sequence is designed to help you achieve a sense of balance and peace.
1. Child’s Pose (Balasana)
Child’s Pose is the ultimate grounding posture. It allows you to stretch the lower back, hips, and shoulders while promoting a sense of safety and relaxation.
• How to do it: Kneel on the floor with your big toes touching and knees wide apart. Sit back on your heels, extend your arms forward, and rest your forehead on the mat.
• Hold for 5-10 deep breaths, focusing on your breath as it slows down.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
This simple flow between two poses helps to release tension in the spine and encourages mindful breathing.
• How to do it: Start on all fours with wrists under shoulders and knees under hips. On an inhale, arch your back, dropping your belly towards the floor and lifting your chest (Cow). On the exhale, round your back, pressing into your hands as you tuck your chin (Cat).
• Flow for 5-7 rounds of breath, moving with your own pace.
3. Seated Forward Fold (Paschimottanasana)
Seated Forward Fold helps to stretch the back of the body, particularly the hamstrings, while encouraging introspection.
• How to do it: Sit with your legs extended in front of you, flex your feet. Inhale to lengthen your spine, and on the exhale, hinge at your hips to fold forward, reaching for your feet or shins.
• Hold for 5-8 breaths, allowing your body to relax deeper with each exhale.
4. Legs Up the Wall (Viparita Karani)
Legs Up the Wall is a gentle inversion that soothes the nervous system, improves circulation, and eases tired legs and feet.
• How to do it: Sit close to a wall, lie down, and swing your legs up against the wall. Adjust so that your hips are slightly away from the wall, and relax your arms by your sides or on your belly.
• Stay here for 5-10 minutes, breathing deeply and letting go of tension.
5. Supine Twist (Supta Matsyendrasana)
Twists are excellent for releasing tension in the spine and massaging the internal organs, aiding digestion and detoxification.
• How to do it: Lie on your back, hug your right knee into your chest, and guide it across your body to the left side. Extend your right arm out to the side, gaze over your right shoulder.
• Hold for 5-8 breaths before switching sides.
6. Corpse Pose (Savasana)
Savasana is the ultimate pose of rest and relaxation, allowing the body and mind to fully absorb the benefits of your practice.
• How to do it: Lie flat on your back with your legs slightly apart and your arms by your sides, palms facing up. Close your eyes, relax every muscle, and focus on your breath.
• Stay for 5-10 minutes, letting your body melt into the ground.
This gentle yoga sequence is perfect for creating a peaceful, calming space within yourself. Incorporating mindful breathing with each pose allows you to turn inward, releasing stress and tension from both the mind and body. Whether you practice this sequence in the morning, before bed, or during a midday break, it will help you feel grounded, centered, and connected to your inner peace.
Make this practice a regular part of your routine to enjoy ongoing benefits for your mind, body, and soul.
With love,
Dr. Felicia Tozzi
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