Below is a sequence for these warm summer
days, when you feel a bit hot and tired
from all the sun exposure and want to cool down and relax.
It will take you about 30min to complete.
Asanas included are mostly seated forward bends, held for a longer time.
This sequence can be done when menstruating.
Please note that this is not for complete beginners.
I give brief explanation for each pose below but
you need to be familiar
with the poses.
Practice and enjoy!
Adho Mukha Virasana
sit between the heels and allow your buttocks to be heavy.
Lenghten forward and stretch your arms forward over a bolster.
Lenghten the space between the pubic bone and the tips of the fingers
Supta Padangusthasana 2
Lie on your back with the feet against the wall.
Bend the right knee and lift the leg up, straighten the knee and put a belt around the foot. Take the leg to the side, holding the belt with your right hand.
Support the outer leg on a bolster.
Roll the abdomen away from the right leg, keeping the left side of the sacrum down and keep pushing the left leg against the wall.
Hold for 1min on each side
Sit on an edge of a blanket with heels together, knees out, hand on blocks little behind your hips and keep space between your heel and the pubic bone.
Press the heels together and lenghten the thighs out. Don’t push the knees down, but rather feel the knees moving out away from each other.
If your hips allow, let your buttocks come further forward towards the heels.
Stay for 2-3min
Start with the feet straight forward (dandasana), bend your right leg and let the knee come out to the side.
Take hold of the sides of the right foot or a belt around the foot if you can’t reach.
Lift the chest up and extend forward from the hips.
Bend your elbows out and rest your head on a bolster (or a chair).
Stay for 2min on each side.
Trianga Mukhaipada Pashimottanasana
Sit on a block/blanket.
Bend your right leg (as in the hero pose)
Hold the sides of the left foot (or a belt if you can’t reach)
Extend forward from the hips and rest your head on a bolster (or a chair).
2min each side
Sit with your legs straight and slightly apart.
Be sure to keep your legs firm and back straight – sit on a height if you need to.
Extend forward from the hips and catch hold of the feet or a belt.
Lift the chest, then bend your elbows out and rest your head on a bolster or a chair.
Stay 3min if you can
Bharadvajasana 1 – twist
Sit on a blanket or a block.
Bend your knees and take both feet to your left side with left foot resting on top of the right sole.
Lift your chest and turn your spine to the right side, pressing your left hand against the outer right thigh.
Lift the chest more with your breath in and turn more with the breath out.
30sec each side
Dvi Pada Viparita Dandasana
You need a yoga chair for this one so omit if you don’t have one.
Sit through the chair with the buttocks barely on the back of the seat.
Put your belt around your thighs to keep the knees hip width apart.
Lie back with your knees bent, holding the sides of the chair rest. Your lower tips of the shoulder blades should be right on the edge of the chair.
Do support your head if you neck is not comfortable.
Push the sides of the chair first and open your chest well, then let your arms fall to your sides with your palms facing up. (Like in savasana).
Slowly walk your feet away from you, trying to straighten your legs eventually, but only if your lower back is co fomfortable.
Stay for 5min.
To come up – bent your knees and pull yourself up to sitting, holding the sides of the chair.
Setu Bandha Sarvangasana – supported bridge
Sit on 4 blocks and put your belt on your thighs, so that the knees are hip width apart.
Keep your knees bend and lie back. The bolster should be supporting your upper back and the shoulders are on the floor.
Tuck your chin in to lenghten the back of the neck and relax your arms by the sides.
Walk your feet away to straighten your legs, a bit at a time. (Only if your back is comfortable).
Stay for 5min, breathe smoothly and evenly.
To come out of the pose, bent your knees and roll to your right.
Lie down flat in Savasana.