Yoga posturing sequences are a succession of postures intended to flow together, one following the next. This is most commonly referred to as vinyasa or a personal yoga flow. Use these relaxing poses to release tension and stress from the entire body. Remember, the key to yoga is gentle, deep breathing and a clear mind.
Step 1 Begin With the "Accomplished Pose"
Your shoulders should be drawn towards the center of your back for a count of 10 seconds, then relax, keeping your spine straight and long. In a moment, you will feel your chest opening up.
Step 2 Opening Your Shoulders
Breathe in and raise your hands above your head, making a steeple with your hands. Keep your shoulders relaxed, down and back, and settle your hips toward the ground. You will feel the stretch as your reach upwards with your fingertips.
Step 3 Palms to the Floor
Roll your spine forward and place your elbows on the ground. Hold this pose for 30 seconds, focusing on keeping your hips open and your breathing steady.
Step 4 Stretching the Spine
Slowly rolling back to the "Accomplished Pose" (Step 1), put your left hand on your right knee, then place your right hand behind you. Here, focus on making your spine straight and your shoulders relaxed. Repeat this step for your left side.
Step 5 Arching to the Side
Return to the Accomplished Pose. Gentle exhale over to your left, reaching through the fingertips of your right hand while resting on your left elbow for support. Keep your chin up, looking forward, and extend your right arm over your right ear. Repeat for the right side.
Step 6 Rounding the Back
Feel the stretch through your fingers as your extend your arms straight ahead of you. Lower your chin to your chest and curve your back into the stretch.
Step 7 Opening the Chest
This is the reverse of the previous stretch: reach backwards, pulling your shoulder blades together like you are drawing back imaginary wings. Push your chest out and point your chin to the sky.
Step 8 Finish With the Accomplished Pose
Bring your entire posture back to this original pose, maintaining your relaxed shoulders and spine, keeping your chest open. Take a moment to close your eyes and breathe, experiencing the calm at the end of the sequence. Focus your mind in these brief moments before opening your eyes and continuing your day.