by Nina

I almost always feel better after practicing yoga, but sometimes it’s hard to motivate myself to get started. While I learned many years ago from Patricia Walden that moving between Mountain pose and Arms Overhead pose with your breath can be both uplifting and energizing—and it is for me—even that can feel like a bit too much to begin with.

In fact, maybe because I stand up to write, I often want to begin practicing yoga by lying down, though not necessarily by resting or relaxing. So I came up with a few very simple mini sequences for myself to help me get started. I thought today I’d share one with you.

Typically, after I’m through with a series of poses like this one, I’ll be feeling more lively and ready to move onto an active practice of energizing standing poses or backbends. But you can also use this as a mini practice on it’s own any time you’re feeling mildly depressed, lethargic, or uninspired.  (As I mentioned in my post Resting and Energizing Yourself with Unconventional Sequencing, there is no rule that says you can’t finish a yoga practice standing up.)

1. Reclined Supported Backbend, 1 to 3 minutes.

Even a reclined backbend can be slightly energizing because opening your chest encourages you to take deeper breaths, which is slightly stimulating.

For information on several ways to do this pose, see Featured Pose: Supported Backbend.  These days I actually prefer to do the version with two blocks shown in this pose.

As you practice, focus on expanding your chest as well as your belly as you inhale.

2. Cat-Cow Pose, for six or more rounds. 

Moving with your breath is mildly stimulating as are gentle backbends, and the Cat-Cow vinyasa provides both.

See Featured Pose: Cat-Cow pose for information on how to practice Cat-Cow.

3. Downward-Facing Dog pose for 1 minute. Or less. Or more.

If this pose is difficult for you because you have tight shoulders or hamstrings, practice it with bent knees so it is comfortable. Rather than paying too much attention to your alignment, focus on feeling your breath move in your body.

See Strengthening Pose of the Week: Downward-Facing Dog Pose  information on how to practice Downward-Facing Dog along with several variations.

4. Standing Forward Bend, just briefly. 

From Downward-Facing Dog, walk forward into Standing Forward Bend. If this pose is difficult for you because you have tight hamstrings, practice it with bent knees so it is comfortable. Stay briefly, just for a few breaths. Now get ready to come up into Arms Overhead pose on your next inhalation.

See Featured Pose: Standing Forward Bend for information on how to practice this pose and several variations.

5. Arms Overhead Pose, on your inhalation.

From your Standing Forward Bend, inhale and come up into Arms Overhead pose by taking your arms out to your sides in a swan-dive position as you come up.

On your next exhalation, release your arms by your sides into Mountain Pose.

See Featured Pose: Arms Overhead Pose for information on how to practice this pose

6. Dynamic Mountain Pose/Arms Overhead pose for six or more rounds.

Repeat the cycle of inhaling your arms overhead and exhaling them by your sides for at least six rounds.

7. Mountain Pose, as long as needed.

Stand in Mountain pose with your eyes closed and ask yourself what you feeling like doing next. Warrior 2 pose? Sun Salutations? Locust or Bridge pose?  Take a walk? Do some gardening? Start making dinner? Return to your desk to finish up some work?  When you decide, just go ahead and do what’s best for you.

See Featured Pose: Mountain Pose for information on how to practice Mountain pose.

 

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