As we transfer by our busy days, we are able to’t overlook the significance of cultivating steadiness and including playfulness into our each day lives. However a part of cultivating good well being and well-being means we should discover area and time to snicker and invite pleasure. One of many methods I create steadiness is by transferring my physique by an intentional follow centered on cheerful postures that additionally invoke interior energy and private resilience. This sequence is right on days once you want an additional raise or a spirited spark to brighten your coronary heart.
Earlier than you start this sequence, I like to recommend warming up with my Comforting Sequence. You possibly can skip the closing meditation and observe it as an alternative with 1–2 rounds of Solar Salutations.
An uplifting yoga sequence
Breath of Pleasure
Standing with the ft hip-distance aside and the knees smooth. Please notice this motion flows with three inhales and one exhale. Inhale and refill one-third of the lungs as your arms raise up in entrance of the chest (shoulder top). Inhale once more (identical quantity), and produce your arms out to the edges. Inhale a 3rd time, swinging your arms over the pinnacle. Then take a giant exhale with the sound of “ha” as you bend your knees and permit your self to launch ahead, hinging from the hips. Repeat the motion and breath for 1–3 minutes. On the finish, stay standing together with your arms alongside the physique and take 5–10 lengthy deep breaths, and easily really feel as you progress into Mountain Pose.
Stay standing with the ft a number of inches aside and parallel. Unfold the toes large and really feel your weight evenly distributed between each ft. Lengthen your backbone with a delicate raise of the sternum. Draw the shoulder blades down the again and raise the crown of the pinnacle towards the sky whereas conserving the chin parallel to the earth.
From Mountain pose, gently bend your knees, and slowly fold your torso over your legs as you exhale. Be sure you are hingeing from the hips. (Know you could bend the knees barely you probably have a tight decrease again or hamstring.) I like to recommend main together with your chest however conserving the neck aligned with the backbone. Your arms could relaxation close to the ft, in entrance of you, or you should utilize a block or books for assist. Be conscious to not hyperextend your legs, however as an alternative, raise your kneecaps and spiral your higher and interior thighs again.
Excessive Lunge (Crescent with Cactus Arms)
From Standing Ahead Bend, inhale and lengthen your crown and chest ahead, supporting your self together with your arms on the mat, blocks, or books. As you exhale, slowly step your proper foot to the again of your mat. Together with your left foot grounded on the earth, stay on the ball of your proper foot. Stack your left knee over the ankle. Activate your proper leg by lifting and fascinating the quad and reaching again by the best heel. On the inhale, raise your torso upright and float your arms up right into a cactus or goal-post form, palms going through ahead and elbows aligned with the shoulders. Lengthen your tailbone towards the ground. Calm down your shoulders, broaden your chest, and draw your ribcage in. Keep within the posture for 3–5 breaths.
Twisted Excessive Lunge
Preserve your legs within the Excessive Lunge place. Open your arms large, aligned together with your shoulders. Breathe in, and on the exhale, slowly twist your backbone to the left. Enable the arms to maneuver with the physique. Preserve an elongated backbone by extending the crown of your head up. Actively attain by the arms and fingertips as you stay within the pose for 3–5 breaths. (Picture proven on reverse facet for readability.)
Slowly transferring from the twist, open your torso to the best facet of your mat. Decrease your proper heel so the facet of that foot is parallel to the again of the mat. Your left knee stays bent, stacked over your left ankle. Barely rotate your left leg outward so the knee doesn’t roll inward. Firmly press your proper thigh again because the tailbone releases towards the earth. Attain by your fingertips together with your arms aligned with the shoulders and the crown of your head lifted up. Maintain the pose for 3–5 breaths as you calm down your shoulders.
Peaceable Warrior (Shanti Virabhadrasana)
Sustaining the Warrior 2 leg stance, slowly decrease your proper palm to relaxation in your proper leg. Inhale to elongate the backbone, and on the exhale, lean to the best facet. Proceed to bend deeply by the left leg whereas stretching by the left facet of the physique. Be conscious to not put weight on the best facet or over-compress the best ribcage. Maintain the pose for 3–5 breaths, then slowly raise your torso as much as Warrior 2.
Ardha Matsyendrasana (Seated Spinal Twist)
Slowly raise the torso as much as return to Warrior 2. Flip to face ahead, coming right into a Excessive Lunge, then decrease your arms to border your left foot. Slide your proper knee up and to the skin of the left foot, so the left foot rests outdoors your proper thigh. Decrease your self down and ensure each hips are firmly grounded to the ground. You’ve gotten the choice of conserving the best leg bent or straight. On the inhale, lengthen your backbone. On the exhale, slowly twist your torso to the left. Flip your head within the course of the backbone or stay in your splendid snug place. Preserve your shoulders relaxed. As you are taking 5–7 breaths, maintain the interior left foot urgent into the ground and launch the left groin. (Picture proven on reverse facet for readability.)
Slowly unravel the physique from the spinal twist, and are available to Tabletop. Earlier than transferring, unfold your fingers and switch your toes beneath. Start to raise your knees off the ground, straighten your legs, direct your hips to the place the ceiling meets the wall. Gently press the heels towards the ground. (Take note the heels don’t want to the touch the ground.) It might assist to maintain your knees bent at first as you discover size in your backbone. Activate the outer arms, press the bottom of the index fingers into the ground, and raise the interior arms from the wrists to the shoulders. Unfold the shoulder blades in opposition to the again, then broaden them. Maintain the posture for five–7 breaths.
From Downward Canine, slowly decrease to your knees to return to Tabletop. Lengthen your legs out behind you and decrease your chest towards the mat. As your stomach touches the ground, your arms stay beside your ribs. Preserve your elbows bent and tight to your physique. Press down with the tops of your ft and all 10 toenails to activate your quads. There must be a refined interior rotation of the thighs to broaden your decrease again. Inhale, press down together with your arms, and raise your head, chest, and stomach off the mat. Roll your shoulders again and down. Preserve a protracted neck together with your chin parallel to the ground. The arms could have a slight bend as they hug towards the physique. Maintain for 3–5 breaths. Return to Tabletop.
From Tabletop, exhale and start to attract your hips again to fulfill your heels. Enable your chest to calm down down. You possibly can maintain your knees aligned together with your hips, or you may also open the knees wider than your hips and produce your large toes collectively to the touch. Breathe. As you exhale, slowly sink the hips deeper towards the heels. Stay right here for five–7 breaths.
Adho Mukha Svanasana (Downward-Going through Canine )
From Tabletop, return to Down Canine: Unfold your fingers and switch your toes beneath. Raise your knees, straighten your legs, and direct your hips to the place the ceiling meets the wall. Gently press the heels towards the ground. (Do not forget that they don’t have to the touch the ground.) Preserve your knees bent in the event you like, as you discover size in your backbone. Activate the outer arms, press the bottom of the index fingers into the ground, and raise the interior arms from the wrists to the shoulders. Unfold the shoulder blades in opposition to the again, then broaden them. Maintain the posture for five–7 breaths.
From Down Canine, step each ft to the highest of the mat, positioning them as large because the mat together with your toes turned out. Seize a block, bolster, or pillow and place it between your ft. Breathe in, and on the exhale, bend the knees right into a squatting place. Relaxation the hips in your prop. Deliver your palms collectively at your chest and press your elbows in opposition to your interior knees. Shut your eyes and maintain the place for 7–10 breaths.
Tadasana (Mountain Pose)
From Yogi Squat, place your hand on the earth for assist and slowly straighten your legs. Heel-toe your ft collectively till they’re hip-distance aside and raise your torso to face in Mountain Pose. Shut your eyes as soon as once more as your arms launch alongside the physique. Unfold your toes large and really feel your weight evenly distributed between each ft. Lengthen your backbone with a delicate raise of the sternum, draw the shoulder blades down the again, and raise the crown of the pinnacle in direction of the sky whereas conserving the chin parallel to the earth. Take 7–10 deep breaths.
Repeat the whole sequence on the alternative facet.
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About our contributor
Religion Hunter, a yoga and meditation trainer primarily based in Washington, D.C., is the writer of Spiritually Fly: Knowledge, Meditations, and Yoga to Elevate Your Soul.