Fire up your metabolism so it runs more efficiently with this rejuvenating sequence.
Supine Core Pose
Lie back, arms at your sides, and bend your knees, bringing them over your hips. Exhale, extend your left leg, and reach your arms overhead. Hover the left leg above the floor for 15 seconds, drawing your low ribs down and keeping the lower back still. Switch legs.
High Lunge Pose
From Adho Mukha Svanasana (Downward-Facing Dog Pose), step your right foot forward. Bring your torso upright as you lift your arms overhead. Draw the front ribs back, lengthen your tailbone, and engage the lower belly. Hold 1 minute; switch sides.
Downward Facing Dog Pose, variation
Adho Mukha Svanasana
From Downward Dog, lift your left leg, look between your hands, and hug the upper arm bones toward each other. Lower the left leg, then lift the right. Switch sides several times, bending the knees and hopping from side to side. Continue for 1 to 2 minutes.
Warrior Pose I, variation
From Downward Dog, step your right foot forward into Warrior I, clasp the hands behind the back, and fold forward to the inside of your right leg. Rest the belly on the thigh or inside the thigh. Hold for 1 minute.
One-Legged King Pigeon Pose
Eka Pada Rajakapotasana
Release your hands to the floor. Lower your right knee to the floor, to the right, keeping your heel close to the pelvis. Fold forward and walk your hands forward. If you feel any knee strain, place support under your right hip. Hold for 2 minutes.
Turbo Dog Pose
Come to hands and knees and squeeze your elbows like you’re holding a beach ball between them. Lift your hips into Downward Dog but keep your elbows bent and lifted off the floor. Drop your head between your arms and hold for 30 to 60 seconds.
Downward Dog Pose, variation
Adho Mukha Svanasana
Repeat the same hopping or bouncing cycle described above (step 3), switching the legs. Hold for 30 to 60 seconds on each side.
From standing, step your legs about 3 to 4 feet apart and turn your feet out 45 degrees. Bend your right knee and lean to your right. Put the weight into your right heel and sit low with the knee above the ankle; take your arms to the right. Hold for 30 to 60 seconds.
From Skater Pose, bring your hips back to center. With feet slightly turned out, bend both knees and sit the hips down. Make sure that your knees are directly over your ankles. Raise your arms straight up and hold for 30 to 60 seconds.
Wide-Legged Standing Forward Bend
From Horse Pose, straighten your legs and turn your feet forward so that they are parallel. Fold forward, and place your hands on the floor or on blocks. Hold for 1 minute. Step back into Downward Dog.
Plank Pose, variation
From Downward Dog, come to your forearms, clasp your hands, and tuck your toes. Engage your legs and lower your torso to Plank. Press your forearms down to create space between the shoulder blades. Move the sternum forward. Hold for 30 to 60 seconds.
Upward Bow Pose
Lie on your back. Bend your knees and place feet flat on the floor, hip-width apart. Place your hands next your ears, and inhale to press up. Hold for 5 to 10 breaths, lower, and repeat. (For an easier version, lift into Bridge Pose.)
Lie on your back and bring legs overhead until they touch the floor behind you in Halasana (Plow Pose). Place your hands on your midback, fingertips facing up, and return the legs skyward. Breathe. Hold for 2 to 3 minutes.
From Supported Shoulderstand, slowly lower hips and legs to the floor. Once supine, with forearms flat on floor, press into the elbows to lift the chest, and lightly rest the top of the head on the floor. Hold for 30 to 60 seconds.
Reclining Bound Angle Pose
Supta Baddha Konasana
Lie back on a bolster (or pillows) so it’s supporting the middle and upper back. Rest your head on a folded blanket. Press the soles of the feet together, and let the knees rest on blocks (or pillows). Hold for 5 minutes.
Instead of Savasana (Corpse Pose), try a few minutes of seated meditation: Set a timer for 5 to 10 minutes and sit cross-legged with palms on knees. Bring your awareness to the natural pace of your breath. Allow your thoughts to pass like clouds in the sky.