3. Seated Neck Rolls
- Relax your arms, placing the hands either on your lap or the floor. You can stay seated the way you are or bend your knees to sit cross-legged.
- Tuck your chin and slowly relax your head forward, feeling a stretch along the back of your neck and the base of your skull.
- Gently roll your head in a clockwise circle 4-5 times, then counterclockwise 4-5 times.
4. Seated Torso Circles (Sufi Grinds)
- In Easy Pose (Sukhasana), place your hands on your knees.
- Inhale and open your chest as your lean forward, keeping your sit bones grounded.
- Rotate your torso in a clockwise circular motion for 30 seconds, keeping it slow and controlled, then repeat counterclockwise.
5. Easy Pose Warm-Up (Sukhasana)
- Inhale and raise your arms straight overhead with palms facing each other.
- Exhale and bend your upper body to the right, bringing your right arm to the ground and your left arm stretched overhead, arms parallel and palms still facing each other.
- Inhale and raise your arms and torso back up, arms overhead.
- Exhale and lean your upper body to the left, bringing your left arm to the ground and the right arm overhead.
- Inhale and raise your arms and torso back to the center.
- Exhale, bringing your left hand to your right knee and your right hand on the ground to take a gentle spinal twist.
- Inhale and return to center, raising your arms overhead once more.
- Exhale and repeat the spinal twist on the opposite side.
- Inhale and return to center. Clasp your hands behind your back, pinching your shoulder blades together to broaden the chest. Lengthen the spine and take a very gentle backbend in your upper back.
- Exhale and bring your forearms to the ground in front of you, relaxing your head and neck forward.
- Inhale and return to Easy Pose (Sukhasana).
6. Cat-Cow Pose (Chakravakasana)
Transition: From Easy Pose (Sukhasana), slowly uncross your legs and rock forward onto your hands and knees.
- Inhale and arch your back downward, pushing your tailbone up and outward. Tilt your head back slightly, keeping your shoulders engaged and opening the chest. (Cow)
- On your exhale, tuck your chin and tailbone inward, pull your shoulder blades apart, and round your spine like a cat that’s stretching or startled. (Cat)
- Repeat this movement for 30-60 seconds.
7. Table Top Hip Circles (Bharmanasana)
Transition: From Cat-Cow Pose (Chakravakasana), remain on your hands and knees and bring your spine to a neutral position.
- Start on your hands and knees. Inhale and rock forward on your hands a bit, shifting forward on your knees and raising your lower legs off the ground a bit.
- Rotate your hips in a clockwise circular motion for 30-45 seconds, then repeat counterclockwise.
8. Kneeling Sun Salutation (Surya Namaskara)
Transition: From Table Top Pose (Bharmanasana), sink your sit bones down to your heels, separating the legs a bit. Widen your legs a bit, but keep your toes together. Relax your arms beside you with fingertips pointing behind you.
- Inhale and raise your torso straight up as you bring your legs back together (Vajrasana).
- On your next inhale, lift your buttocks away from your heels, creating a long straight line from your head to your knees while your lower legs remain together on the floor (Kneeling Pose)
- Exhale and raise your arms overhead with palms facing each other.
- Inhale and bring your hands to the small of your back just above your hips.
- Exhale and take a backbend, bringing your hands to your heels (Camel Pose).
- Inhale and straighten the torso back up. Exhale and lean forward, bringing your hands to the mat. Extend your arms and stack your shoulders above your wrists. Cross one ankle over the other and lift your lower legs off the floor.
- On your next exhale, lower the upper body to the ground, stacking your elbows above your wrists. Uncross your ankles and tuck your toes (Chaturanga Dandasana)
- Bring your pelvis down to the floor and relax your legs to the floor. Inhale and push the floor away with your hands, lifting the torso. Relax your neck back a bit, taking a gentle backbend (Upward-Facing Dog Pose).
- On your next exhale, tuck your toes and push your tailbone up away from the mat, straightening the legs and arms. Your body should make an upside-down V shape (Downward Facing Dog Pose).
- Take a deep breath, then exhale and bring your knees to the floor, sinking the sit bones back onto your heels. Place your forehead on the ground and relax your arms beside you with fingertips pointing away from you (Child’s Pose).
9. Staff Pose (Dandasana)
Transition: From Child’s Pose (Balasana), raise your torso straight up. Extend your legs straight in front of you.
- Come to a seated position with your sit bones grounded and your spine straight and tall.
- Stretch your legs straight out in front of you, toes pointing up toward the ceiling.
- Close your eyes and breathe deeply here for 30 seconds.
10. Revolved Staff Pose Flow (Parivrtta Dandasana)
- In Staff Pose (Dandasana), extend your arms straight out in a T shape.
- Take a deep inhale, then exhale and twist your spine to the right, arms still extended.
- Inhale and return to the center, then exhale and twist to the left.
- Repeat this movement for for 30-60 seconds.
11. Staff Pose Leg Lift & Slide (Dandasana)
Transition: Return to center and relax your arms, bringing your hand to your lap or the ground.
- In Staff Pose (Dandasana), inhale and raise your right leg off the ground as far as you can without rounding in the lower back or feeling any discomfort. Keep your feet engaged, heels pushing away.
- On your next inhale, slide your leg out to the side for a moment. Exhale and return your leg to the center, then release it to the floor.
- Repeat this for 30 seconds on the right side, then on the left.
12. Staff Pose Knee Stretch (Dandasana)
- In Staff Pose (Dandasana), inhale and lift your right leg off the ground, keeping it straight.
- Exhale and bend your right knee, planting your foot on the mat a few inches in front of your bottom. Wrap your arms around the right shin, hugging it in as tight as possible. Breathe here for 30 seconds
- Inhale and extend your leg back out, relaxing it to the ground.
- Repeat on the left side for 30 seconds.
13. Seated Hip Rotation
- In Staff Pose (Dandasana), bring your right ankle to the top of your left thigh.
- Start by gently pushing down on your right knee just enough to feel a stretch in the hips, then use your hand to gently pull the knee back up, repeating 4-5 times.
- Draw small circles in the air with your right knee 5 times, reverse the circles 5 times, and return to starting position.
- Finally, repeat on the left side.
14. Cradle Pose (Hindolasana)
- Raise your right leg, bringing the knee up to your chest and keeping your right foot flexed. You can keep your left leg straight, or bring it inward as if you’re going to sit cross-legged.
- Bring your right knee to rest in the crook of your right elbow, rotate the shin to run parallel to your chest, and rest the bottom of your foot in the crook of your left elbow.
- Remain here for 30 seconds, release your right leg back to the mat, then repeat with the left leg.
15. Seated Straddle Pose (Upavistha Konasana)
- Starting from Staff Pose (Dandasana), lean back slightly, supporting yourself by planting your hands on the ground slightly behind you on each side.
- Inhale and push your thigh bones into the ground and open your legs roughly 90 degrees (or whatever amount feels the most beneficial for you).
- Exhale and engage your feet, toes pointing straight up.
- Bring your palms to the ground in front of you, leaning your torso forward as much as you comfortably can.
- Breathe deeply here for 30-60 seconds.
16. Head-to-Knee Pose (Janu Sirsasana)
Transition: From Seated Straddle Prep (Upavistha Konasana), raise your torso straight up.
- Bend your left knee, bringing the bottom of your foot toward your right inner thigh, and heel close to the groin.
- Sit up tall, lengthening the spine as you inhale.
- Exhale and hinge at the hips to fold forward over your right leg. Reach for the sides of your right foot with both hands. Keep the spine and neck straight, your gaze down.
- Stay here, breathing deeply for 30 seconds.
- Raise your torso back up, extend your left leg back out, and repeat this stretch on the left leg.