Simple Beginner Sequence
Cat Cow- Move with the breath between these two poses 12 times.
Rest in Child's Pose for a few breaths.
Come into Downward Dog. Hold for 5-10 slow deep breaths.
Come back into Child's Pose for 5 breaths.
Do a dynamic Cobra variation by taking your hands wide off of your mat and coming up onto your fingertips. Keep your hands in line with the sides of your ribcage. As you inhale roll your shoulders up on to your back and rise up smoothly with your upper spine to a comfortable height. As you exhale bring your chest back to the floor keeping your shoulders on your back. Repeat this 4-6 times, moving with the breath.
Rest in Child's Pose for 5 breaths.
Return to Downward Dog for 5-10 slow deep breaths.
Step into a comfortable standing forward bend, keeping the feet hip width apart and parallel, the legs strong. Hold for 5-8 slow steady breaths. Don't push or bounce with the upper body. Just hold and breath.
Ragdoll up to a standing position. Make sure feet are still hip width and parallel.
Moving with the breath 3-6 times inhale to take arms up overhead, extending the upper spine. Exhale to return to a neutral standing position. Keep the breath long and full. Match the length of your movements to the length of your breath.
Finish in standing position. Take a moment to pause, observe your breath and your body. Enjoy the rest of your day.