Beginners' Yoga Sequences

7 Poses for a Rainy Day Energy-Boost

On rainy days like the one we had today here in NYC, it's easy to succumb to feeling sluggish and blah. Here is a short, energizing flow designed to invigorate the body and calm and focus the mind. You’ll feel simultaneously alert, relaxed, and ready to make the best of your rainy day!

Bryant Park Yoga is back in New York City for its 12th season, featuring teachers curated by Yoga Journal. This week’s featured instructor is Rae Broderick, who was scheduled to teach at Bryant Park tonight — until her class was rained out!

On rainy days like the one we had today here in NYC, it’s easy to succumb to feeling sluggish and blah. Here is a short, energizing flow designed to invigorate the body and calm and focus the mind. You’ll feel simultaneously alert, relaxed, and ready to make the best of your rainy day.

[Cute threads, thanks to Athleta]

Sitting/Breathing

Rae Broderick: Sitting/Breathing pose, sukhasana

Start in a comfortable seat. Close your eyes, relax your hands to your thighs and begin to draw your attention to your breath. Take a deep inhale through the nose and a long, easy exhale out the mouth. Repeat two more times.

Downward-Facing Dog

Rae Broderick in Downward-Facing Dog pose, ado mukha svana

From your comfortable seat, pick a side to lean off to and come through to all fours. Use a big breath to tuck your toes, lift your hips, and soften into an easy Downward-Facing Dog. Staying easy in the knees and elbows, begin to peddle your feet, maybe pressing one foot and the opposite hand into the mat. Inhale and lift high onto your tippy toes. As you exhale, release your heels down. Repeat two more times.

Downward-Facing Dog Split

Rae Broderick in scorpion dog,

Adho Mukha Svanasana

Use a big inhale to breathe your right leg all the way back behind you, bending in the knee to open up the hip and shoulders if it feels good for you.

Low Lunge

Rae Broderick in Low Lunge

Anjaneyasana

From Downward-Facing Dog Split, gently bring your right foot forward between your hands. Bring some weight into your fingertips and soften your back knee down. Depending how your hips are feeling, keep your fingertips down or slowly peel your chest up and open, lifting your arms up overhead.

Single Leg Forward Bend

Rae Broderick in Single Leg Forward Bend

Release your fingertips around your front foot, tuck your back toes, and lift your hips, melting out of your front knee.

High Lunge

Rae Broderick in crescent lunge pose, anjaneyasana

Soften through your front knee. Use a big inhale to press into your feet and lift to a High Lunge. Breathe easy here for a few breaths.

Upward-Facing Dog

Rae Broderick in Upward-Facing Dog, urdhva mukha svasana

Urdhva Mukha Svanasana

From High Lunge, release your fingertips down and step back to Plank pose. Lower your knees then hips into an easy Upward-Facing Dog. Take a few breaths here, opening in the chest and back, and then release to Child’s Pose. When you’re ready, gently feel your way out to all fours and use a breath to come back to your Downward-Facing Dog. Repeat movements 2-7 on the left side. After your final Upward-Facing Dog, release back to Child’s Pose. When you’re ready, roll up to sit. Open your eyes and have a great day!

Bryant Park Yoga classes take place every Tuesday and Thursday through Sept. 23rd. Follow the Bryant Park Yoga series at #YJendlessYOGAsummer.