![]() Feel free to peddle your legs, bending one knee and straightening the opposite leg a few times back and forth to warm up your hamstrings and calf muscles. Push your palms down and forward and feel your shoulders lifting up and back toward your hips. Ideally, Down Dog will look like an inverted V position, but if you are tighter in your hamstrings, you will want to keep your knees slightly bent. With your knees and feet hip-width distance apart, tuck your toes under and lift your hips up and back. Root down through your knuckles and feel a lift through your arms. (If you are tighter in your shoulders, you can take your hands a bit wider and even turn them out slightly, toward the edges of your mat.) Spread your fingers wide. Adho Mukha Svanasana (Downward-Facing Dog Pose) (Photo: Andrew Clark Clothing: Calia)įrom Child’s Pose, come onto your hands and knees and take your hands one full hand print in front of your shoulders, lining up your hands so they are shoulder-width distance. Take the same amount of breaths on this side, feeling the expansion of your side body. Take a few breaths here, then lift your chest up slightly and walk your hands to the left side of the mat, towards 10 o’clock. If 12 o’clock is straight in front of you, try walking your hands towards 2 o’clock. Walk your hands a little more toward the front of your mat and lift your chest slightly and start to walk your hands to the right side of your mat. Close your eyes and take a few deep breaths here.Īs you settle into the space and into your breath, take a moment to tune into gratitude for yourself for taking this time for you and your practice. Extend your arms in front of you and let your elbows rest on the floor. Gently draw your hips to your heels, resting your forehead on the mat. Separate your knees a little wider then your hips and bring your toes together. Balasana (Child’s Pose) (Photo: Andrew Clark Clothing: Calia)Ĭome onto your hands and knees. Meet yourself where they’re at rather than force yourself into submission-and then let that approach slip into the rest of your day. Don’t hesitate to reach for blocks and take a break. Take the sequence that follows at your pace. Think of it as a physical and psychological reset. Yet it’s comprehensive enough to open your chest and shoulders, strengthen your back, arms, and core muscles, and remind you to come back to your breath. It’s short enough to manage in between meetings, while your little one is asleep, even before you start your day. The irony about that? Making the time to come to your practice brings you the grounding, contentment, and knowing that you can deal with everything that’s creating your current struggle to make it to your mat.Įnter this 12-pose sequence. ![]() When you’re juggling the demands of a career, a too-long to-do list, and squeezing in some semblance of a life outside of doing and accomplishing, it can seem impossible to find time to take yourself to the yoga studio or even commit to an online class. ![]() Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! ![]()
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