For many of us, a new school year is starting. Maybe you’re sad that summer is ending, or you’re nervous about a new journey ahead for you or your children. Perhaps you’re ready to make the most of your extra free time now that the kids are back in class.
However you’re feeling as a new season approaches, you can slay this mini yoga flow and push away any fears. Yoga is extremely beneficial for the mind and body — building strength, balance and flexibility while relieving pain and helping you unwind.
While your body is engaged in this flow, your mind is tasked solely with finding and keeping stillness with each pose. Go through each posture on one side, repeat on the other and end with a seated meditation.
EXERCISES:
WARRIOR 1:
Stand in a lunge position, reach the arms overhead and slightly open the chest with an extension of the back. To modify, place your hands at your heart in prayer.
WARRIOR 2:
Stay in the starting lunge position, rotate your torso to the side, lower the arms to form a T and lengthen from the front arm through the back arm.
SIDE ANGLE:
Staying in the same lunge position, side bend toward the bent leg, lower your forearm to the knee (modification) or reach your hand toward the floor; bring the back arm toward your ear.
WARRIOR 3 TO HALF MOON:
From the same lunge position, rotate your torso forward, lift your back leg off the ground, place your hands at your heart and hold. Then rotate the torso to the side, place both hands onto the ground and slowly lift your top arm toward the sky while keeping your back leg on the ground. Modify by keeping both hands on the ground.
HIGH PLANK:
Place both palms and feet on the ground; straighten both arms and legs, position shoulders over the wrists, and hold. Modify by placing your knees down while keeping the hips extended.
COBRA:
From a high plank, slowly lower your hips to the ground, extend your spine and take your gaze up with your chest slightly open and lifted. Modify by taking it to your forearms.
DOWNWARD DOG FROM COBRA:
Tuck your toes, lift your hips and drop your head between your biceps.
CHILD’S POSE FROM DOWNWARD DOG:
Move back to a high plank, then shift your hips back over your heels with your palms down and arms outstretched.
Repeat the entire series from the top on the other side, and finish with a seated meditation for one minute. Namaste!
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Maria S. Barr is a fitness instructor, educator and entrepreneur who serves as brand manager and a master trainer with Barre Intensity. Reach her at maria@barreintensity.com.
