Five Poses a Day, September Sequence
I have many clients and friends that want to start practicing yoga, meditating, or exercising more, but find the process daunting or unapproachable. Even though I have been practicing and teaching yoga for many years, I can relate and often find it challenging to simply get on the mat. One thing I find extremely helpful with this yoga/exercise quandary, is to simply commit to five postures. That’s right FIVE POSTURES or simple exercises. We can all make time to do five poses and by setting the intention to just do five, we usually end up wanting more and extending the practice. Doing five poses a day is not overwhelming and only takes fifteen to twenty five minutes, depending on how fast you work through the sequence and how many variations you add.
Today is a new moon and a new time to commit to taking care of your body, mind, and spirit. Here’s a sequence that can help you jump start your day and motivate your self-care practice.
Pose 1: PLANK 10-20 breaths if done without variations. With variations, 5-10 breaths each
(Variation 1 and 2 Pictured below)
Additional Pose/Rest: Child’s Pose or Wide Knee Child’s Pose
POSE 2: Low Lunge with Rhomboid Squeeze
5-10 breaths holding lunge. 10-20 shoulder/rhomboid squeeze reps (pulse and squeeze shoulder blades together behind you, keeping hands active)
Variation 1: Gentle twisting low lunge (left arm not visible in photo and can reach above head to activate psoas/hip flexor stretch)
Pose 3: Side Stretch with Hip Opener; keep feet and arms active (both sides, 5-15 breaths)
Variation 1: Side Stretch with Hip Opener and Neck Release
Pose 4: Knee to Chest (both sides, 5-15 breaths)
Pose 5: Spinal Twist (both sides, 5-15 breaths)
Have a beautiful day!