By Yoga Journal
Instructions: For a 10-minute practice, do 4 rounds of the following sequence (a round is the sequence practiced on both the right and left sides). In round 1, hold each pose for 30 seconds, or 5-6 breaths. In rounds 2 and 3, hold each pose for 10-12 seconds, or 2 breaths. And in round 4, hold each pose for 5-6 seconds, or 1 breath.
Warm up in Mountain Pose
Start in Samasthiti (Equal Standing) or Tadasana (Mountain Pose), pressing your feet into the floor. Place your hands in Anjali Mudra at the center of your chest. As you inhale, lift your arms overhead; as you exhale, bring them back to Anjali Mudra. Repeat for 1-2 minutes..
From Tadasana, on an inhalation, gracefully step your left foot back about 2 to 3 feet behind you, placing it on the floor with care. Be mindful during the transition. Exhale as you bend your right knee so that it is directly above your right ankle, with your right thigh as parallel to the floor as possible. Keep both legs equally active, pushing both feet into the floor to find balance.
Warrior Pose II
Carefully plant your left foot flat on your mat, turning the toes out slightly to create a close-to-60-degree angle. Line up your front heel with your back arch. Do not lean forward or arch your back. Maintain spinal awareness, keeping your shoulders above your hips, lower ribs pulled in, and your core engaged. Actively extend your arms and feel your legs ground down.
Keep the lower half of your body exactly the same as you extend your right arm up and back. Place your left arm along your left leg but don't apply any weight. Feel your back muscles engage as you transition from Warrior Pose II to Reverse Warrior. Keep your sternum lifted so that your spine stays long. Take full and rhythmic breaths. Inhale to come back to Warrior II.
Humble Warrior, variation
Interlace your fingers behind your back. Contract your leg muscles, then slowly exhale to lower your chest and right shoulder carefully to the inside of your right knee. Maintain equal weight in both feet. Feel your chest and shoulders open while you reach your arms over your head. Breathe fully and deeply. Inhale to lift the chest, exhale to release the hands, and come back to Tadasana. Complete the sequence in Savasana.
Don't stop now! Practice the 20 minute sequence for meditation.
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