10-Minute Yoga Sequence to Get Back to the Basics
There’s no time like right now, the start of a new year, to harness your energy and find joy in a fresh perspective.
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Warm-up: Sit cross-legged with your hips propped on a blanket or block, if that feels most comfortable. Allow your eyes to close, and find your breath. Stay here for five or so minutes, until you begin to feel ease in your breath.
BACK TO 15 Poses for Finding a Fresh Perspective
Knees-to-Chest Pose
Apanasana
1 minute, 8-10 breaths
Lie on your back and draw both knees toward your chest. You may hold onto your shins, forearms, or hands. Gently rock side to side, massaging your back body and lower back. Play with gently curling your pubic bone toward your navel and then down toward your mat to release and lengthen your lower back.
See also Ease Low Back Pain: 3 Subtle Ways To Stabilize the Sacrum
Supine Twist, variation
Supta Matsyendrasana
2 minutes, 8-10 breaths each side
Keep your knees drawn into your chest. Take your arms out to your sides in a T shape, palms up or down. Ground both shoulder blades down into your mat as you inhale deeply. As you exhale, drop both knees to the right, stacking them atop one another. Take 4–5 breaths and repeat on the other side.
See also Ask the Expert: Do Twists Really Wring Out Toxins?
Cat-Cow Pose
Marjaryasana/Bitilasana
1 minute, 8-10 breaths
Come to your hands and knees, aligning your shoulders over your wrists, and your hips over your knees. On an inhale, arch your spine, moving your heart forward and up; let your gaze follow. On an exhale, round your spine, pushing the floor away with both hands, gently lifting your navel toward your spine and letting your gaze follow. Repeat 4–5 times, or more if you like.
See also Add Cat Pose and Cow Pose to a Gentle Vinyasa Flow
Cat-Cow Pose, variation
2 minutes, 16-20 breaths
Still on all fours, gently lift your navel to your spine to engage your abdominal muscles. Inhale and extend your right arm forward and your left leg straight behind you, keeping the inner left thigh rolling skyward. Exhale to bring your right elbow and left knee toward each other, rounding your spine and bringing your chin in toward your chest. Inhale and reach your right arm forward and left leg back. Do this 4–5 times on each side.
See also Core Yoga: A Vinyasa Flow to Target + Strengthen Your Abs
Child’s Pose, variation
Balasana
2 minutes, 16-20 breaths
Touch your big toes together, let your knees slide a little farther apart, and ease your hips back over your heels with your arms extended. Give yourself a bit more space here by placing a block or blanket under your forehead. Close your eyes and breathe deeply.
See also Find Comfort in Child’s Pose
End here with Savasana
OR, HAVE 10 MORE MINUTES? EXTEND YOUR SEQUENCE WITH THE NEXT 5 POSES.
Our Pro
Los Angeles–based teacher and model Grace Flowers started her practice 15 years ago. A student of Annie Carpenter, Maty Ezraty, Erich Schiffmann, Shiva Rea, Saul David Raye, and numerous others, Grace has a unique teaching style that encourages artistic exploration in her students. Learn more at graceflowersyoga.com.
