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Yoga Sequences

A Yoga Sequence to Inspire a New Beginning

Has your New Year's resolve already lost steam? This playful sequence will re-inspire you. Strengthen your core, as you clear out the old and open into the new.

Has your New Year’s resolve already lost steam? This playful sequence from our partner site Sonima.com will re-inspire you. Strengthen your core, as you clear out the old and open into the new.

With the inauguration of a new calendar year comes the invitation for fresh thinking. It’s our time to ignite. In honor of the palpable potential a new beginning brings, we yogis can use our bodies in tandem with our breath to mark the transitions mindfully. This sequence is designed to stimulate the metabolism, generate heat, and rid the body of excess. It is a playful series that will strengthen the core, detoxify from the old, and open into the new.

It takes strength and trust in oneself to be willing to begin again; starting new is no easy task. This yoga sequence asks us to be brave: to let old stories melt away, and find transformation in our physicality. Use the breath to move into a conscious state of presence. Each exhale is a letting go. Each inhale is an opening. The movements in between are yours for expression. Repeat all poses on both sides and breathe with intent.

See also Make This Your Year: 5 Steps to Keeping New Year’s Resolutions

9 Yoga Poses for New Beginnings

1. Three-Legged Downward-Facing Dog Pose

Eka Pada Adho Mukha Svanasana

From Downward-Facing Dog, gracefully lift one leg long and straight. Square the hips and draw the toes back to activate the entire leg.

See also Back to Basics: Three-Legged Down Dog Dissected

2. Three-Legged Down Dog Variation

Slowly bend the knee and open the hip. Point the knee to the sky while keeping the shoulders square.

See also Baptiste Yoga: 8 Poses to Activate New Year Intentions

3. Plank with Knee to Elbow

Transition with a bent knee forward into Plank. Connect the knee to the elbow and activate the core.

REPEAT poses 1–3 with one breath per movement 5 or more times for maximum benefit.

See also Mom-asana: Setting Your Intention for the New Year

4. One-Legged Crow Pose

Eka Pada Bakasana

Bend the arms to a 90-degree angle and shift your weight forward. Draw power into the core and straighten the legs until they playfully float to the sky.

See also 3 Secrets for Better Arm Balances

5. Three-Legged Downward-Facing Dog Pose

Eka Pada Adho Mukha Svanasana

Return to Downward-Facing Dog with split legs. Focus on grounding the bottom heel toward the earth.

See also 7 Poses For Fulfilling New Year’s Intentions

6. Low Lunge

Anjaneyasana

Draw the extended leg forward and stack the knee over the ankle. Begin to lift the arms and the chest to the sky. Sink deeper into the hips with every exhale.

See also 7 Poses for the 7 Chakras: A Healing Sequence for the New Year

7. Revolved Crescent Lunge

Thoughtfully press the elbow to the outside of the knee and connect the hands to the center of the chest. Lift the back knee and extend through the heel.

See also Back to Basics: Don’t Rush Revolved Crescent Lunge

8. Camel Pose

Ustrasana

Come to kneeling with the knees hip-width apart. Bring the hands to heart center and lean the head back, opening the chest to the sky. Keep pressing the hips forward.

See also 6 Perspective-Shifting Peak Poses for the New Year

9. Puppy Pose

Uttana Shishosana

Stack the hips over the knees and extend the chest, chin, and forehead toward the earth. Draw the hands in prayer behind the head and ground.

Each moment and each breath is an opportunity to begin again. Be courageous in your opening.

See also Gabrielle Bernstein’s 6 Tips for Revising Your Resolution

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