Here is a simple and effective yoga sequence that you can try for free:
1. Mountain Pose (Tadasana): Stand tall with your feet hip-width apart, arms at your sides, and palms facing forward. Ground down through your feet, lengthen your spine, and relax your shoulders. Take deep breaths in and out, focusing on grounding and centering yourself.
2. Forward Fold (Uttanasana): From Mountain Pose, exhale and fold forward from your hips, keeping your spine long. Bend your knees as much as needed to bring your hands to the floor or hold onto your shins. Relax your head, neck, and shoulders. You can gently sway side to side or bend and straighten your knees to release tension.
3. Downward Facing Dog (Adho Mukha Svanasana): From Forward Fold, step back into a plank position, aligning your wrists under your shoulders. Press your hips up and back, forming an inverted V-shape with your body. Engage your core, lengthen your spine, and relax your head. Pedal your feet to stretch your calves and hamstrings.
4. Child’s Pose (Balasana): From Downward Facing Dog, drop your knees to the mat and sit back on your heels. Lower your torso between your thighs and extend your arms forward, resting your forehead on the mat. Allow your entire body to relax and breathe deeply, surrendering any tension.
5. Cobra Pose (Bhujangasana): Lie face down on your mat, with your hands underneath your shoulders. Press the tops of your feet into the mat, engage your legs, and slowly lift your chest off the ground while keeping your lower body grounded. Lengthen your spine, open your chest, and gaze forward. Take a few breaths here.
6. Seated Forward Bend (Paschimottanasana): Sit on the mat with your legs extended in front of you. Inhale and reach your arms overhead, lengthening your spine. Exhale and fold forward from your hips, reaching toward your toes or holding onto your shins. Keep your spine long and relax into the stretch.
7. Savasana (Corpse Pose): Lie flat on your back with your legs extended and arms relaxed by your sides, palms facing up. Close your eyes and allow your body to completely relax into the mat. Focus on your breath and let go of any tension or thoughts. Stay in this position for a few minutes, soaking in the benefits of your practice.
This sequence offers a well-rounded combination of standing poses, forward folds, backbends, and relaxation. Remember to listen to your body, modify poses as needed, and always honor your limitations. Feel free to adjust the duration of each pose based on your comfort level and available time.
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