My 10-Minute Go-To Yoga Sequence

If I'm running short on time (which is often) but longing to get some time in on my mat (which is daily), you can typically find me quickly warming up my hips (I have tight hips), my spine (with some rounds of Cat-Cow), and then making my way to the top of my mat for several rounds of Sun Salutations (A and B). Albeit short, this brief practice satisfies my desire for that body-breath connection while increasing the heart rate just enough to leave me feeling open and energized. Don't get me wrong, I could spend hours on my mat if I had the time! But as a busy mom of two boys, my time is limited. I also enjoy creative sequencing but when I'm short on time, sticking to the classics is always fool-proof. And for me, there's honestly nothing like mindfully moving through a Sun Salutation...

Here's a sample of one of my 10-minute practices:

Begin in Table-Top position (hands shoulder-width apart, feet hips-width apart / shoulders and wrists stacked, hips and knees stacked).

Move through several rounds of Cat-Cow (inhale lift the forehead and tailbone, exhale round the spine, tucking chin into chest).

Return to Table-Top position.

Step the right foot to the outside of the right hand. Circle the hips in both directions.

Extend the right leg out to the side, the sole of the foot planted firmly on the ground (left leg is still bent at a 90 degree angle) then walk the hands out in front of you, bringing the forehead to the mat, lengthening the spine and stretching the inner right leg.

Return to Table-Top position.

Step the left foot to the outside of the left hand. Circle the hips in both directions.

Extend the left leg out to the side, the sole of the foot planted firmly on the ground (right leg is still bent at a 90 degree angle) then walk the hands out in front of you, bringing the forehead to the mat, lengthening the spine and stretching the inner left leg.

Return to Table-Top position and transition into Downward-Facing Dog. Take a moment here to stretch it out.

Walk, step, hop or float to the top of your mat.

Inhale, Half-Way Lift.

Exhale, Forward Fold.

Inhale, rise up to standing.

Exhale, hands to heart.

Sun Salute A (3x): Inhale, arms overhead. Exhale, Forward Fold. Inhale, Half-Way Lift. Exhale, Chaturanga. Inhale, Upward-Facing Dog. Exhale, Downward-Facing Dog. Step or hop to the top of your mat. Inhale, Half-Way Lift. Exhale, Forward Fold. Inhale, rise up to standing. Exhale, hands to heart. [ REPEAT 3X]

Sun Salute B (2x): Inhale, Chair Pose. Exhale, Forward Fold. Inhale, Half-Way Lift. Exhale, Chaturanga. Inhale, Upward-Facing Dog. Exhale, Downward-Facing Dog. Inhale, right leg lifts. Exhale, step it forward. Warrior 1. Exhale, Chaturanga. Inhale, Upward-Facing Dog. Exhale, Downward-Facing Dog. Inhale, left leg lifts. Exhale, step it forward. Inhale, Warrior 1. Exhale, Chaturanga to Upward-Facing Dog to Downward-Facing Dog. Step or hop to the top of your mat. Inhale, halfway lift. Exhale, Forward Fold. Inhale, Chair Pose. Exhale to standing. [REPEAT 2X]

Stand in Mountain Pose or rest in Child's Pose for 1-minute before continuing with your day.

This simple, classic sequence will get that prana flowing and leave you feeling open, energized, and ready to take-on the rest of your day!

 



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