Sometimes a student asks for something that I think would be helpful to a lot of people. They get their personalized yoga podcast as my gift so I can share it here and make the recording available.
Now lately my voice has been squeaky from a respiratory infection, so I haven't been doing recordings to save my voice for classes and private lessons. But it's been too long!
So here is the sequence and the instructions. Recording will come out when my voice is more cooperative! Until then, let me know how you use this. What are your go-tos for calming down? Share in the comments below!
You can do part or all.
The Mini-Salutes (3x) are done with the breath.
Start standing in Mountain. (inhale/exhale)
Inhale to Uphands (relax your shoulders)
Exhale to forward fold (belly on thighs to protect your low back; draw the front of the hip bones toward one another to engage the lower abdomen)
Inhale to Uphands.
Exhale to Mountain.
Inhale to Uphands...
Don Quixotes (Opposite Arm Circles) invokes the relaxation response, hormonally balancing.
From Mountain (standing equally on both feet),
Inhale arms up.
Exhale right forward left back (3 oclock and 9 oclock)
continue both down (6 oclock and 6 oclock)
Inhale left forward right back(9 oclock and 3 oclock)
continue up (12 and 12)
5-20 x each side
if you get lost in the middle, just start at the top again.
Mini-salute down to forward fold
Exhale, step your right foot back and lower your knee to the ground.
turn to your left, inhale your left arm up, turning your belly toward your left thigh.
Exhale, both hands down.
inhale look forward
Exhale step forward to forward fold.
Inhale up to up hands
Repeat on other side.
Cat-dog pose 3x
Mini-salute to forward fold and step back, lowering your knee as above.
Step other foot back and lower the knee. You're now in a tabletop position on all fours.
Exhale into dog tilt (tailbone up, belly down, chest down, head up)
Inhale into cat back (tailbone down, belly up, chest up, head down)
Inhale into dog tilt and lower hips back over heels.
Walk your hands a couple of inches forward (the first one)
Exhale into cat back as you wave your spine forward til your shoulders are over wrists: this is knee plank.
Inhale back to dog tile and exhale forward to cat back fluidly 5-10x
Apanasa (great for digestion)
Roll over onto your back and hug your knees into chest. you can start with one at a time and then do both or just do both.
Final Spinal Twist (great for digestion; when done with the breath invokes the relaxation response)
On your back, knees over hips, shins parallel to the floor - arms in a big "T" palms down.
Exhale, lower your knees to the right.
Exhale lower left.
3-5x each side and then on final one 3-5 breaths each side.
Alternate nostril breath. (calming, balancing)
Right thumb alongside right nostril
Right ring finger alongside left nostril.
Middle fingers touch your forhead between brow points.
Inhale deeply through both nostrils.
Exhale completely through both.
Close right (with thumb) and inhale through left nostril.
Close both briefly
Open right and exhale
Close both briefly
Open left, exhale
Repeat 5-10 times.
Here's a bonus since this has taken me so long:
Bumble Bee Breath (can be done sitting or reclining on the floor) (Great before bed, calming)
Using your thumbs, close both ear flaps back over your ear canal.
Place your pointing finger and middle finger gently over your eyes.
Place your ring finger next to (but not compressing) your nostrils.
Place your pinkie fingers next to your mouth on each side.
Relax your shoulders.
Hum as you exhale.
Final relaxation (Savasanahhh!)
Recline on the floor, close the eyes and release all effort of breathing, of holding your body in place and of being. Listen to ...
Guided Meditation on the Guided Practices Page.