Gentle Sequence

One of my go to gentle sequence I use weekly...

Gentle Sequence – Restorative Mondays

·         Start in a comfortable seat – breathing exercises/clear the head/usally ujjayi breath (5min)

Warm Up / on the ground

·         Neck rolls, sitting cat/cow, rolling ankles out in front of you, Baddha Konasana – right, middle, left walk out stretch sides

·         Janu Shirshasana – modified with both legs out (for my knee people)

·         Paschimottanasana (5 breaths) – mindful of knees

·         Slowly bring knees into chest and roll onto our backs

·         Supta P series (sometimes this takes forever…)

·         Another Paschimottanasana

o   Sometimes throw in a Purvottasana – 3 sets

o   Sometimes Ardha Matsyendrasana

·         Then onto our Bellies

·         Locust/Shahbhasana – Ardha then full

·         Bhujangasana

·         Ardha Bhekasana

·         Dhanurasana – regular and or on the sides

·         Balasana – rest – 3 mins

Here we go

·         Table top – cat/cow

·         Adho Mukha Shvanasana

·         Surya Namaskar – modified

o   Tadasana, uttanasana, step back to knees (no planks), chest chin, bhujangasana, balasana, table top, Adho Muka Shvanasana- bend knees look up STEP up to hands (no jumping), uttanasana, reverse swan, and repeat…each pose is just one breath…to get them moving and flowing

·         Trikonasana

·         Parshvottanasana

·         Prasarita Padottanasana – walk hands out drop to knees

·         Table Top

·         Balasana

·         Roll onto backs

Cool Down

·         Roll knees from side to side (can’t think of the Sanskrit for this)

·         Shvasana (5-10 mins)

Namaste.