relaxation yoga madison

Start with mindfulness

Let’s start with your breath. Slow down, become present in the moment and connect with your body:

• While sitting, relax and release tension in your shoulder.
• Extend your tailbone downward, and contract your stomach slowly.
• Inhale for six seconds, be sure to be gentle with your body, and push your stomach away from your body.
• Exhale to allow the stomach to come back to you.
• Do this practice four times (or more if the time and your body permits).

Now Begin

1. Easy Pose (Sukhasana). You may begin by looking for a comfortable seated position, then cross your legs. Gently relax your feet to allow the pelvis in a neutral position. Always think about how you are breathing.
2. Neck Roll: You need to allow the head to fall toward your chest and slowly move the head around in a full circle. This must be done three times to the right and then to the left three times.
3. Shoulder Roll: then, roll your shoulders. Initially, do it in forwarding circular motions then backward, four times each. Once you are finished, inhale, bring your hands over your head and exhale, and then place your hands together and place it at chest level.
4. Tabletop Position (Bharmanasana): Slowly move onto your hands and place your wrists under your shoulders, then to your knees under the hips.
5. Cow Pose (Bitilasana): Inhale as you drop the belly toward the yoga mat. Lift the chin and chest. Then, look up toward the ceiling gently. Be sure to pull the shoulders away from the ears.
6. Cat Pose (Marjaryasana): as you go on, exhale and pull the stomach toward the spine. Then, around your entire back upward. Slowly release the top of the head toward the floor.
7. Repeat Cat-Cow three to 10 times in unrushed and peaceful breathing and rhythm.
8. Cross the forearms. Be sure to place the right hand in front of the left upper arm. Then, weave the left arm behind your right upper arm. Next, press the heels into the floor and extend your tailbone up to the ceiling.
9. An additional option is to bend your knees slightly. You can place the palm flat on the floor. Then, raise the opposite hand over your head. You can try aligning the shoulders and twist up, following your arm’s length. Do all these on both sides.
10. Child’s Pose (Balasana): after everything, softly turn to your knees. Then, you may extend the hands forward. You also need to allow the torso to calm down. Just let the space between your knees and toes touch each other. If possible, you may also allow your buttocks to touch the heels of the feet.