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This simple 5-minute sequence can be done anytime during the day and focuses on mindful movement and steady breath. Composed of a series side bends, heart-opening postures, and gentle twists, it will help you feel more connected to yourself, while clearing tension from the body and mind.
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Modified Vasisthasana (Modified Side Plank)
Begin on your hands and knees. Stretch your left leg straight behind you and spin the foot flat at a slight angle. Turn your right shin so it is parallel to the top of your mat and walk your right hand slightly forward so it comes in front of the shoulder. Reach your left arm to the sky.
See also Side Plank Pose
Take 3-5 deep breaths into the left side body as you reach your left arm overhead.
Gate Pose (Parighasana)
Stand on your right knee/shin and open your arms out to a t-shape. Slide your left hand down your left leg and reach the right arm over your head. Take 3-5 deep breaths into the right side body.
See also Gate Pose
Downward Dog (Adho Mukha Shvanasana)
Transition to downward dog as a neutralizing posture before taking the same set of poses on the second side.
Transition onto your back. Set up the feet so they are hips-width apart, with the knees stacked directly over the heels. Reach your arms alongside your body so the fingertips can graze the heels.
Rolling bridges (Setu Bandha Sarvangasana variation)
On the inhale, raise your pelvis, back and arms overhead at the same time. Root into the feet to help get more space across the chest. As you exhale, lower the arms, back, and pelvis slowly all at the same time. Imagine that you are slowly dissolving, vertebrae by vertebrae, into the earth. Repeat 3-5 times.
Supine Bound Angle Pose (Supta Baddha Konasana)
Place your feet together and open your knees wide. If you have two blocks, you can place a block under each knee or shin for a more restorative posture. Place your right hand over your heart and left hand over your navel, or both hands stacked on your navel and take 5 slow breaths into your center.
Supine Spinal Twists
Hug your knees into your chest and the drop the knees to the left as you look over your right shoulder (with arms out to the sides in a t-shape). Repeat on second side.
**The final spinal twist and savasana can be optional.
Rest In Neutral and Observe
Close in any final supported and neutral posture that works for you – savasana or return to butterfly on your back.
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