Inhale, shift your gaze skyward exhale, rotate your head and gaze at the ground.

Inhale to extend your left arm up and exhale to reach it to the right, rotating your left shoulder back and expanding your left rib cage. Walk the fingers out, pressing the right shoulder blade into your back by externally rotating the shoulder. Open your eyes and place your right fingertips beside your right hip. See also Add Cat Pose and Cow Pose to a Gentle Vinyasa Flow Seated Half Moon Pose Drink in through an open heart on the inhalation, and pour out by engaging muscular energy as you exhale. Then exhale to softly press your chin into your throat and roll your spine into gentle flexion, engaging your abdominal muscles. Deeply inhale to lean forward, rolling your shoulders back and bringing your heart forward. Seated Cat-Cow PoseĬome to Sukhasana (Easy Pose), close your eyes, and ground through your sitting bones.

If your tongue doesn’t curl, practice with a flat tongue. Close your mouth and exhale through your nose, creating a “ha” sound in the back of your throat. Inhale through your curled tongue like a straw. This balancing, restorative sequence encourages you to “drink” as you “pour.” Seated meditative poses support you as you drink in and recharge, and Warrior Poses, inversions, and backbends help you find strength as you pour out offerings to the world.įrom seated, close your eyes and fold the sides of your tongue inward for Sitali Pranayama (Cooling Breath). It’s important to practice techniques that help you refuel and take care of yourself-as well as those you serve. Whether you serve as a volunteer, teacher, parent, or yoga instructor, helping others can be energizing and exhausting all at once. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!

Advanced yoga sequence in hatha yoga