10-Minutes Yoga Sequence for Relaxation

Cat (Marjaryasana)

Begin by positioning yourself on all fours and take a deep breath. On the exhale, draw the belly up to the spine and round the upper back. Focus on pressing your hands to the ground to create lots of space between the shoulder blades.

Cow (Bitilasana)

Reverse the cat pose by pulling your belly down and arching the back. Lift your tailbone and repeat for a few rounds, alternating between cat and cow pose for 5 breaths. Then return to neutral spine.

Downward Facing Dog (Adho Mukha Svanasana)

Pushup Into downward facing dog, with your hands pressing into the mat and your heels reaching as close to the ground as possible. Hold for five breaths.

Plank Pose (Kumbhakasana)

Step back and shift your weight forward. pressing your hands into the ground. Focus on keeping your body stiff and straight like a board. Keep the hips and butt flat so the body Is as straight as possible. Take five breaths.

Crescent Lunge (Anjanesyasana)

Step your right foot ahead in between your hands, and on an inhale, lift your torso and reach arms up to the sky, keeping your shoulders relaxed, Focus on keeping your core supported Hold for S breaths.

Three-Legged Dog (Tri Prada Adho Mukha Savanasana)

Step your right foot back and fold back into a downward dog for 3 breaths. Lift your right leg up to the sky and push through that leg as much as possible. You are creating a long line stretch from your fingers through the raised Leg. Hold for 5 breaths.

Standing Forward Fold (Uttanasana)

Step your Leg back and fold your body as close to your legs as Is comfortable. Either allowing your hands to hang In front of you or pressing against the back of your calves. Hold for S breaths.

Upward Salute (Urdhva Hastasana)

Unfold your body vertebra by vertebra until standing. Sweep your arms out to your side and up, reaching for the sky. Hold for 3 breaths.

Repeat

Fold down to begin the sequence for the second time, this time focusing on working the opposite leg. Repeat the sequence as many times as you’d like.

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