HomeAboutContact


A 10 Minute Yoga Routine to Ground Yourself



Ever since the days have gotten significantly longer and the world has started to get coloured in again (yay!) I'm feeling even more motivated than usual! Maybe its all the sunlight? All I know is my energy levels have shot way up since the equinox. However, I've learned from past experience that being productive all the time can become tiresome and shake your perspective up. Yoga is huge go to for me, when things get like that, to bring my mind back to the present and to remind myself not to let the things I want to do, turn into things I have to do. So I've created this routine to specifically help do just that!
Here's a 10 minute Yoga Routine to Ground Yourself


When doing the poses, breathe from your abdomen and ensure that you go at you own pace and to your own ability - don't worry about what you think yoga poses are 'supposed' to look like or getting a pose 'perfect', that's not what yoga is about.
Yoga is about letting go and finding and doing what feels good!



1. Lotus Pose/Padmasana

Sit in a cross-legged position. Roll your shoulders back and keep you chest open and sit up tall, aligning your heart over your pelvis and your head over your heart. Extend your arms over your thighs, resting your hands or lower arms on your knees - whatever's comfortable! - palms facing upwards.
Stay here for 1 minute (10-15 breaths).





2. Seated Side Bend

Place your left palm or fingertips (whatever's more comfortable) next to you, in line with your hips, inhale to reach your right arm up and exhale as you bring it over, keeping your heart lifted and drawing the shoulders away from the ears.
Move back and forward making it more of an experience as opposed to simply holding the pose.
Stay here for a few breaths.

Then repeat on the other side.





 

3. Downward Facing Dog

Come on to your hands and knees then curl your toes under and exhale as you push back, lifting your hips. Spread your fingers, lift your sit bones towards the sky and move the shoulder blades away from the ears. Press into your palms and the soles of your feet.
If your wrists feel strained, press into the area between your index finger and thumb.
Stay here for a few breaths.




4. Runner's Lunge/Alanasana

Inhale as you step the right foot up, between your palms, into a runner's lunge. Keep your gaze forward and shoulders away from your ears. Lower your left knee if necessary.
Stay here for a few breaths.




5. Warrior Pose Two/Virabhadrasana Two

Bring your hands to your waist and slowly lift up from your lunge, turning your left foot toward the left hand corner of the mat. Inhale as you open your arms towards the left side of the mat bringing them out toward the front and back of the mat, keeping your gaze forward as well as your hips and shoulders turned towards the front. Relax the shoulders down and back and sink the hips towards the floor.
Stay here for about 1 minute (10-15 breaths).




6. Extended Side Angle/Utthita Parsvakonasana

Slowly bend from the waist bringing your right palm or fingertips to the ground beside your right foot. Keep the legs strong as you reach your left arm up towards the ceiling, fingers spread or move your arm to point infront of you, whatever's comfortable. Draw your shoulder blades away from your ears. Keep your head in a neutral position or look up towards your left hand.
Stay here for about 5 breaths.




7. Downward Facing Dog/Adho Mukha Svanasana

Bring your arm down, coming back onto your toes and into you lunge. Inhale as you step back your right foot and exhale as you push back, lifting your hips. Spread your fingers, lift your sit bones towards the sky and move the shoulder blades away from the ears. Press into your palms the soles of your feet.
Bend your legs moving from side to side a little making it more of an experience as opposed to simply holding the pose.
Stay here for a few breaths.




8. Runner's Lunge/Alanasana

Inhale as you step your left foot up, between your palms, into a runner's lunge. Keep your gaze forward and shoulders away from your ears. Lower your right knee if necessary.
Stay here for a few breaths.




9. Warrior Pose Two/Virabhadrasana Two

Bring your hands to your waist and slowly lift up from your lunge, turning your right foot toward the right hand corner of the mat. Inhale as you open your arms towards the right side of the mat bringing them out toward the front and back of the mat, keeping your gaze forward as well as your hips and shoulders turned towards the front. Relax the shoulders down and back and sink the hips towards the floor.
Stay here for about 1 minute (10-15 breaths).




10. Extended Side Angle

Slowly bend from the waist bringing your right palm or fingertips to the ground beside your right foot. Keep the legs strong as you reach your left arm up towards the ceiling, fingers spread. Draw your shoulder blades away from your ears. Keep your head in a neutral position or look up towards your left hand.
Stay here for about 5 breaths.




11. Downward Facing Dog

Bring your arm down, coming back onto your toes and into you lunge. Inhale as you step back your left foot and exhale as you push back, lifting your hips. Spread your fingers, lift your sit bones towards the sky and move the shoulder blades away from the ears. Press into your palms the soles of your feet.
Bend your legs moving from side to side a little making it more of an experience as opposed to simply holding the pose.
Stay here for a few breaths.




12. (Optional) Extended Child's Pose/Utthita Balasana


Lower your knees so that you are in a kneeling position and bring your toes together, knees wide apart. Exhale as you bend forward from the hips, reaching your arms out in front or you. Drop your bum towards your heels and rest your forehead on the floor/mat. And relax!
Stay here for 1 minute (10-15 breaths)





13. Standing Forward Fold/ Uttanasana
 
Slowly walk towards your palms from your downward facing dog (or from your child's pose, come onto your hands and knees then push back up into downward facing dog for a couple of breaths, then walk towards your palms), into a forward fold. Hold your elbows and rock gently, your legs can be as bent as you want. Let your head hang and your draw your shoulders down your back.
Stay here for 5-10 breaths.




14. Chair Pose/Utkatasana
 
Inhale as you raise your arms perpendicular to the floor, keeping them parallel, palms facing each other. Exhale, bending your knees trying to get them as nearly parallel to the floor as your can, they will project out over the feet. Your front torso should form more or less a right angle with the tops of your thighs. Keep your shoulder blades drawn down and the lower back long.
Stay here for about 5 breaths.





15. Upward Salute/Urdhva Hastasana

Slowly straighten your legs and reach your arms up overhead, bringing your palms together, bending back as far as is comfortable, pressing into all four corners of the feet and gazing towards the sky in an upward salute
Stay here for a few breaths.











16. Tree Pose/Vrksasana

Shift your weight to your left foot, pressing into all four corners of the feet, keeping your pelvis tucked in and lengthening down through the back of your spine. Slowly lift your right leg up and catch it with your hands. Stay here for a few breaths before moving your foot to press into your inner thigh (or instead your can bring your foot to your the side of your lower leg, against your ankle with your big toe resting on the floor, or even the front of your left hip if your trying to avoid muddy trainers ;)) your left thigh pressing back into your foot. Bring your hands to your chest, keeping your heart lifted or bring your hands together overhead.
Stay here for 5-10 breaths.

Then Repeat on the other side.







17. Mountain Pose/Tadasana

Exhale into mountain pose, your chest open, shoulders drawn away from the ears and pressing into all for corners of the feet.
Stay here for 1 minute (10-15 breaths), focusing on your breath.



Enjoy! 

 

 


Follow

2 comments:

  1. oh I just love Yoga! Thanks for sharing this yoga routine :)

    xx Jamie| With Love, Jamie

    ReplyDelete