In this sequence, we will build on a few base poses, in standing and sitting, adding a little weight-bearing in the arms. We finish with a pose to lift the hips from the floor, creating more opening and awareness in the back of the body, often an unconscious and neglected area.
Start in Virasana forward. Come up for Adho Mukha Svanasana (Dog Pose), taking the hands and then the feet to the edge of the wall, using this support to find the length of the spine and the lift in the hips. Then continue into Head Balance preparation, head off the floor, to increase our sense of foundation in the arms, and build different ways of weight-bearing to start, over time, to work some basic inversions into our Yoga practice.
Come to Tadasana and then step or jump to Trikonasana, Triangle Pose. Now come down onto your knees and go into Parighasana, Gate Pose, which brings a good lateral extension to the side of the trunk, whilst keeping firmly anchored in the legs.
Come back to Tadasana and spread the legs out wide for Prasarita Padottanasana, the open standing forward bend.
Now sit in Virasana (Hero’s Pose), and then extend the legs into Dandasana (Rod or Staff Pose) before adding Triang Mukha Eka Pada Paschimottanasana, a sitting pose with one leg in Virasana and one in Dandasana.
Bring the legs to Baddha Konasana (Cobbler’s Pose) to open the inner groins and hips. Then spread the legs wide to Upavistha Konasana, taking the hands behind you to help bring the back ribs towards the front of the chest.
A simple cross-leg twist follows, and then another basic twist, Bharadvajasana, to release any tension in the upper back and neck.
Now lie on your back for a version of Chatushpadasana, lifting the back of the body up from the floor. Bend your knees, place your hands near the heels, and, keeping the knees pointing forward, lift the buttocks up and down from the floor 4-5 times.
Turn to the side and come up into Adho Mukha Svanasana (Dog Pose) and then bend down into Virasana to release the hips and lower back as we come to the end of the sequence.
Lie back flat in Savasana, taking a support for the back of the head to help relax the face and keep the eyes quiet. Observe your softening breath here in Savasana for a few minutes, watching as it comes quietly in and out through the nose.
Video stills from this sequence
