On Day 1 we focus on gentle movements to awaken the body and breath, such as cat-cow and gentle twists.
Slowly awakening the energy in our bodies and getting familiar with some of the foundational postures in yoga.
We practice setting an intention for the day and focus on the breath to center the mind.
Remember to move with your breath, and to focus on gentle movements to awaken the body and breath.
Poses in today’s class:
1. Cat-Cow (Marjaryasana - Bitilasana)
Start in a tabletop position with your wrists under your shoulders and your knees under your hips. Inhale and arch your back, lifting your tailbone and chest towards the ceiling, and looking up. Exhale and round your spine, tucking your chin to your chest, and drawing your navel in towards your spine. Repeat these movements, moving with your breath, for several rounds.
2. Seated Twist (Ardha Matsyendrasana)
Start seated with your legs crossed, spine long, and hands on your knees. Inhale and lengthen your spine, and then exhale to twist to your right, bringing your left hand to your right knee and your right hand behind you. Take a few deep breaths here, feeling the gentle twist in your spine, and then switch sides.
3. Sphinx Pose (Salamba Bhujangasana)
Lie on your belly with your elbows under your shoulders and your forearms resting on the mat. Inhale and lift your chest and head, keeping your gaze forward, and exhale to lower down. Repeat for several rounds, feeling the gentle stretch in your chest and spine.
4. Child's Pose (Balasana)
From tabletop position, lower your hips back towards your heels and stretch your arms forward, resting your forehead on the mat. Take several deep breaths here, feeling the stretch in your hips, spine, and shoulders.
5. Downward-Facing Dog (Adho Mukha Svanasana)
From tabletop position, move your hands on step forward and tuck your toes under and lift your hips up and back, coming into a V-shape with your body. Pedal your feet and take several deep breaths here, feeling the stretch in your hamstrings and calves.
6. Forward Bend Ragdoll (Uttanasana)
Exhale and fold forward from your hips, allowing your spine to round naturally. Bend your knees generously to release any tension in your lower back. Allow your hands to rest on the floor or grab hold of opposite elbows and sway gently from side to side. Release any tension in your neck and shoulders by allowing your head to hang heavy. Stay in this pose for 5-10 deep breaths, allowing your body to surrender to gravity.
7. Upward Saulte (Urdhva Hastasana)
Release your arms and slowly roll up to standing, one vertebra at a time.
8. Mountain Pose (Tadasana)
Mountain Pose, or Tadasana, is a foundational yoga posture where you stand tall with feet hip-width apart, grounding through the feet and lengthening the spine. Shoulders are relaxed, breath is deepened, and a sense of balance and inner alignment is cultivated. This pose improves posture, strengthens the legs, fosters body awareness, and promotes mental clarity and stillness. Mountain Pose serves as a grounding practice to reconnect with your body and breath, providing a moment of stability and presence in the midst of daily life.
Thank you for practicing today.