Setting Your Intention
Before you move, take a moment to prepare your space and mind. Find a quiet spot where you won't be disturbed. You don’t need a fancy yoga mat; a soft rug or carpet will do. Sit comfortably, close your eyes, and take three deep breaths. Inhale through
your nose, filling your belly with air, and exhale slowly through your nose. Let go of your to-do list and set an intention for your practice. It could be as simple as 'I will be present' or 'I will honour my body'. This small step transforms your routine from mere exercise into a mindful practice.
The Gentle Warm-Up (5 Minutes)
A good warm-up prevents injury and prepares your muscles. Start with these simple movements: 1. Neck Rolls: Gently drop your chin to your chest and slowly roll your right ear towards your right shoulder. Return to the centre and repeat on the left side. Do this three times on each side, avoiding rolling your head all the way back. 2. Cat-Cow (Marjaryasana-Bitilasana): Come onto your hands and knees, with your wrists under your shoulders and knees under your hips. As you inhale, drop your belly, lift your chest and look forward (Cow Pose). As you exhale, round your spine towards the ceiling and tuck your chin to your chest (Cat Pose). Flow between these two poses for 8-10 breaths. This is excellent for spine flexibility.
The Core Sequence (10 Minutes)
This sequence is designed to energise and strengthen your body. Move with your breath. 1. Downward-Facing Dog (Adho Mukha Svanasana): From your hands and knees, tuck your toes, lift your hips up and back, forming an inverted 'V' shape. Keep your head between your upper arms. You can bend your knees generously and 'pedal' your feet to stretch your hamstrings. Hold for five deep breaths. 2. Warrior II (Virabhadrasana II): From Downward Dog, step your right foot forward between your hands. Turn your left foot parallel to the back of your mat and rise up. Extend your arms parallel to the floor, reaching in opposite directions. Gaze over your front fingertips. Your front knee should be bent at a 90-degree angle, directly over your ankle. Hold for five breaths, then repeat on the other side. 3. Tree Pose (Vrikshasana): Stand tall. Shift your weight onto your left foot and place the sole of your right foot on your inner left ankle, calf, or thigh (avoid the knee joint). Bring your hands to your heart in a prayer position. Find a point to focus on to help with balance. Hold for five breaths, then switch sides. This pose improves focus and stability.
The Cooling Wind-Down (5 Minutes)
Now, it's time to slow down and release any remaining tension. 1. Child's Pose (Balasana): From your hands and knees, bring your big toes to touch, sit back on your heels, and fold forward, resting your forehead on the mat. Your arms can be stretched out in front or resting alongside your body. This is a restorative pose that calms the mind and gently stretches the back. Stay here for 5-8 breaths. 2. Final Relaxation (Savasana): Lie flat on your back. Let your feet fall open naturally and rest your arms by your sides, palms facing up. Close your eyes. Release control of your breath and simply allow your body to feel heavy and relaxed. This is the most important pose, as it allows your body to absorb all the benefits of the practice. Stay here for at least 3-5 minutes.
