Five Poses a Day with Romi: Centering

Five Poses a Day, September Sequence

Happy Friday!

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.

plank-1

Pose 1: PLANK 10-20 breaths if done without variations. With variations, 5-10 breaths each

(Variation 1 and 2 Pictured below)

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plank-3

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Additional Pose/Rest: Child’s Pose or Wide Knee Child’s Pose

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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)

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Variation 1: Gentle twisting low lunge (left arm not visible in photo and can reach above head to activate psoas/hip flexor stretch)

side-bend-1Pose 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

side-bend-2

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Pose 4: Knee to Chest (both sides, 5-15 breaths)

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Pose 5: Spinal Twist (both sides, 5-15 breaths)

 

Have a beautiful day!

-Romi

 

 

 

 

 

 

Introduction to Yoga Weekend Course Starts April 26th

Join me in April for three days of detailed yoga instruction!

April 26th-28th
Friday: 7-9pm
Saturday/Sunday: 2-4 pm
Introduction to Yoga is the perfect place to begin your exploration of yoga, or reawaken your practice. A short series of slower paced, informative classes will provide you with a strong foundation in the practice of Yoga and prepare you for ongoing beginning and mixed level classes. This course is also suitable for more experienced practitioners needing to redefine their skills and focus.

The Course includes:

– A brief discussion of the historical and philosophical background of Yoga
– Detailed instruction of fundamental Yoga postures including correct body positioning, anatomy, structure and alignment
– Detailed instruction on how to combine breath, energy, and movement
– Hands-on adjustments, bodywork, restorative yoga poses, and

Register Online:

Romi Cumes M.A. draws from fifteen years of yoga teaching and body therapy experience to offer you in-depth somatic education. She is also a marriage and family therapist intern and healer in private practice in Santa Barbara. For more information visit www.RomiCumes.com or like the Facebook page “Transformative Healing Arts”

Intro to Yoga Weekend w/ Romi Cumes MA, MFTI