There are times when we feel depleted and low in energy. Taking care of ourselves during these fallow periods is one of the most important ways we preserve our health, and yoga is one of our best resources. If you are stressed out or have noticed your practice becoming irregular, might it be time for a ‘return-to-basics’ class? You can scout one out online or follow the sequence I’ve outlined here, below. If any of the poses aren’t familiar, never fear; the Internet abounds with asana references. I’ve included some links to help you on your way.
A note here: I struggled — and still do — with including photos. I’m not tall and skinny, and my alignment is only as good as I can hold it on any one day. I am posting this as reassurance as much as anything else. Yoga is for all of us, and if my photo encourages you, then it’s doing its duty.
Here’s the practice:
Start your practice with by alternating Bitilasana – Marjariasana, known in English as Cat and Cow. This warms up the back, preparing it for more rigorous movements. Follow with Child Pose, or Balasana, to stretch out the inner thighs and groin, but also to concentrate on breathing.
From here, spend some time enjoying some variation of Surya Namaskar, or Sun Salutations, to get the blood flowing. This isn’t ‘one-size-fits-all’; take a moment to decide how hard you want to work your body before proceeding. Perhaps a Half Sun Salutation or two is enough, or maybe you would benefit from one or more Full Sun Salutations. I like to include variation that adds Chair Pose, or Utkatasana, and a twist: from Uttanasana, move into Chair as you inhale. Exhale here , twisting to one side. Hold for a few breaths before returning to Chair and practicing the same maneuver on the other side. Once finished, move back to Uttanasana, or Standing Forward Bend and complete your vinyasa. When you’re done, take a moment in Tadasana, or Mountain Pose, to focus on how your body feels.
Now come to Sukhasana or Easy Seated Position; you’ll remember this one from kindergarten. Then, you could easily hold the pose, but don’t worry if it now takes you longer to get onto the floor and sit with your legs crossed. If your knees are high, it will be difficult to straighten your back; I recommend sitting on a bolster to allow the knees to move downward. Then straighten your back as you inhale, and then bend forward as you exhale, keeping your back straight. You don’t have to go very far; hold your extension for a few breaths before coming up. Reverse the cross of your legs and perform the same movements on the other side.
From Sukhasana, move into Dandasana, or Staff Pose, and then into Baddha konasana, or Cobbler Pose. Begin by bring your body to the shape of the letter L, with your legs extended and your back straight. Bend your legs and then allow the knees to fall open. Your legs are making either a triangle or diamond shape. Inhale, and then bend forward on an exhale. Come to a comfortable level of stretch, and then hold for a few breaths.
From here, move into Janu Sirsasana by opening the legs wide and bending the right knee. Bring the right foot to the inner left thigh. Turn your body so that you are facing over your straight leg, and cross your arms over it. Inhale as your straighten your back, and exhale as you bend forward from the hip. You do not have to touch your forehead to your leg in this position; even a small bend forward will stretch out and relax the leg. Hold for a few breaths and then repeat on the other side.
Now straighten both legs in front of you. Inhale as you straighten your back, and exhale as you bend forward from the hips, moving into Paschimottanasana. Two modifications are very helpful here. You can use a strap to hold the feet as you bend forward, which will stretch the legs. You can bend your knees as you bend forward, which will stretch the low back. Again, you do not need to bend forward very far. Hold your perfect stretch and breathe.
Finally, set up for Savasana, or Final Resting Pose. You might like a bolster under your knees or low back. You might want a folded blanket under your neck. You might like to be covered, or perhaps the weight of a block or bolster on your stomach might feel good. Get into position and relax. Measure your time here in breaths; you should stay long enough to feel the stress leave your body.
Yoga Cielo Stellato 