Stand with your feet apart.
Line up the outside of the feet with the outer edge of the mat.
Let's pause here for a brief moment and bring our focus back to the chest.
Is it open? Is it comfortable?
Keep your legs fixed in place, extend your arms out to you sides at shoulder height.
Rotate your upper body to the right, bringing you a left arm to your right shoulder and your right arm wrapped around your back.
Look over your right shoulder as far as comfortable.
Return to the starting position.
This time twist in the opposite direction.
Keep your back straight upwards, looking back at eye level.
Continue dynamically with the movement, twisting from the hips.
Kati Chakrasana -Standing Twist
Imagine that your hands are like ropes, swinging as your hips, torso and head twist.
As you twist, your arms begin to touch the shoulders marking the top and the sides of the chest. They continued to swing higher, touching the top of the shoulders and reaching back to the blades.
As your head rotates with your torso, keep your eyes looking straight out.
Stretch your arms out to both sides.
Chin sinks down, the arms lower down towards the mat.
Inhale, the chin moves back up, as do the arms, until they are pointing up towards the ceiling.
Exhale, lower your arms and chin back towards the mat.
Plant your feet, pushing them into the mat.
Inhale and continue.
We are still warming up,
opening the chest area.
The whole body is dynamic and soft.
Experience the dialogue between being closed, versus opening and spreading the body.
With the next inhale, open the arms to the sides at shoulder height.
Stretch out as much as you can.
Leaning to the right, stretch the left hand up high.
Tiryaka Tadasana - Palm Tree Swinging in the Wind
Inhale, moving back to the centre.
Exhale to the opposite direction.
At your own rhythm.
This time the hips stay rooted in the center.
Release the lower of the two shoulders.
The higher arm stretches upwards and the eyes look up towards the hand.
Feel the shoulder blades opening and the chest, as it spreads apart.
Imagine your body between two invisible walls, moving from side to side.
One last time.
Inhale to the center...
Exhale, lower your arms and interlock your hands behind your back, trying to touch your tail-bone.
Stand up tall, feet planted, chest open and shoulder blades apart.
Back stretching upwards.
Exhale, bend from the hips to a ninety degree angle.
Back continuing to stretch, chest and shoulder blades spread open.
Inhale, returning your back‚ upright.
Exhale while moving downwards.
Continue.
Keep the shoulder blades spread apart and keep your back straight, lowering to a maximum of ninety degrees.
For those that are familiar: Incorporate Mula Bandha
Push from the legs as you bring your back up straight again.
The head is a continuation of the spine.
It remains straight, inline with the back.
This will be the last round.
Now stand with your feet together,
hands stretched towards the ground. Chest spread open, rounded shoulders, soft shoulder blades.
Interlock the fingers infront of the crotch.
Talasana - Palm Tree Pose
The arms moving upwards past the heart, hands rotating, so that the palms face towards the ceiling, and stretch them upwards.
Look straight ahead.
Arms come back down.
Continue at your own rhythm.
What happened in the chest?
Inhale, rising up.
Exhale moving back down.
If you feel comfortable, as you rise up, bring yourself as high as you can until you're standing on the tips of your toes.
Keep your shoulders away from your ears, with the chest and shoulder blades spread open.
Keep them soft and gentle, as we are still warming up the body.
Next time we rise up, remain there.
Notice how your awareness and breath can soften your chest from within.
Can you feel your heart?
Exhale, arms moving downward to the sides of the body, back to their resting place, and observe.
Listen to your heart.
A quick 7 minute yoga activity, perfect first thing in the morning, on a break at the office, over the holidays, or anytime you need a stretch.
No experience or equipment necessary. This activity is great yoga for beginners and all levels, and can be practiced every day.
Yoga Treats: For Good Mornings and Great Breaks
A group of ordinary people meet up with Yogi AtmaSanyam and go on an extraordinary journey. Along the way they rediscover their world. Episodes air here on Sundays at 3pm EST. Read More
Listening Ep.1
Feel Ep.2
Trust Ep.3
Balance Ep.4
Gratitude Ep.5
Santa's Christmas Routine yoga eBook and cards are another joyful way to bring yoga home for the holidays, and share yoga with the family. Print the cards and make them your own. Come check them out :)
