This floor-based, gentle yoga sequence will open your body and calm your mind. Each pose should be held for approximately 5-10 slow, steady breaths. Also, remember to practice the asymmetrical positions on the opposite side.
Sukhasana / Easy pose
Place one foot on the ground and place the other directly in front. Your sitting bones should be grounded into the ground. This will create length in your spine and allow you to observe its natural arches. Relax your shoulders and place your hands on your knees.
Bound-angle pose / Butterfly
You can place your soles of your feet together as close as possible to the groin (below left). If this is too uncomfortable, you can move your heels slightly away from you and enter Butterfly pose (below right). Hold your big toes together with your thumb and the first two fingers. Or, you can hold your outsides and let your knees drop. The sitting bones should be rooted into the ground. Keep your spine length intact by extending forward from your hips.
Wide-angle forward bend from seated position / Upavishta Konasana variant
Your legs should be stretched out at least ninety degrees (or more), until you can feel a stretch but still maintain a straight spine. Your right leg should be in front of your right. Place your hands on the ground on either the calf, thigh or ankle. Start to move forward over your right thigh while maintaining length in your spine. Instead of moving down, think about lengthening your spine.
Half Lord of Fishes/Ardha Mattsyendrasana
Straighten your legs out in front of yourself ( Dandasana). Place the sole of your right foot on the outside of your left knee. If you feel it is comfortable, bend your left knee and place the heel of the left foot on the right side of your right buttock. If not, extend your left leg. The left hand should be extended upwards. Rotate your torso to the right and wrap your left arm around your right knee. For support, place the right hand’s fingertips behind you.
Reverse tabletop pose
Dandasana: Bend your knees and place your soles on the ground. Your hands should be shoulder width, approximately 15 cms from your hips. Your hips should be lifted by pressing your palms into your hands. Keep your wrists under your shoulders, and your knees just above your ankles. Do not let your head drop.
Bridge pose / Setu Bandha Sarvangasana
Place your palms down on your stomach and place your arms in front of your body. Place your feet flat on your stomach, with your heels just below your buttocks. Place your upper arms on the floor and press your feet down. Next, lift your hips towards the ceiling by moving your breastbone toward the chin. To keep your neck free, lift your chin and extend your tailbone to the back of your knees. Start to pinch your shoulders together, and then clasp your hands if you are comfortable.
Place your feet flat on a hard surface. Your hips should be lifted slightly and shifted to the right. Your right knee should be bent. Now, extend your left leg straight up to the ground. Slowly, bring your right knee towards the floor and then turn onto your left hip. Keep your right arm straight and your right hand parallel to the shoulder. You can also turn your gaze to one side if you wish. Keep your right leg in line with your left for a while, then move on to the opposite side.
Half-wind relieving pose / Ardha Pavanmuktasana
From lying on your back, place your right knee in your chest and clasp your fingers just below your kneecap. Pull the knee towards your chest, and then move the right heel in the opposite direction. You might feel pinching in your hips.
Savasana / Corpse pose
Place your hands on the ground, your arms slightly apart from your sides and your legs extended outwards. Rotate your upper arms so your palms face up. This will allow for more airflow and give you more room in your chest. Allow your body weight to be supported by the Earth.