A sequence of sitting poses and forward bends for when you’re short on time, or just want to do a bit of practice in the morning before running out the door. A great routine you can return to regularly.
We start in Supta Baddha Konasana and then move to Simple Cross Legs Forwards with the head resting. Then you come to standing and go Utthanasana with the buttocks resting against the wall and Adho Mukha Svansana with the heels on blocks.
We return to standing and move to Utthita Hasta Padangusthasana 1 and 2 with wall support. Come back to the floor and sit in Virasana with arms in Parvatasana then move into Dandasana.
We move to use the wall for back support and sit on a bolster in Baddha Konasana followed by Upavistha Konasana and Dandasana again.
Sit in Dandasana away from the wall and we move through some forward bends: Triang Mukha Eka Pada Paschimottanasana upright, and then forwards followed by Paschimottanasana both upright and forwards. We do a simple cross-leg twist to release the back and follow it with Swastikasana forwards.
Some hip work follows with the legs against the wall in 4 variations. We finish in Savasana.
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You are welcome to download the PDF of the sequence and print and distribute it freely. You may have to wait up to 30 seconds for the PDF to generate. Please credit the teacher who created it. All illustrations from Dona Holleman’s ‘Yoga Darśana’, RIMYI Institute texts and Yoga Vastu illustrators for original asana drawings.