Reboot With This Relaxing Yoga Sequence

• Stand with your feet slightly wider than your hips.
• Bend your knees, and lower your hips down toward the ground. If your heels don't touch the ground, roll up a towel or the back of your mat and place it under your heels for support.
• Bring your palms together at your heart center, and firmly press your elbows against the inside of your knees. This will help to open your hips even further.
• Work on shifting weight into your heels and lengthening the crown of your head up toward the ceiling.
• Hold the pose for five deep breaths or as long as you'd like.

• From Extended Wide Squat, slowly roll onto your back.
• Bend both knees, and hold onto the outside edges of your flexed feet with your hands. Keep your arms on the outsides of your legs.
• Gently use your upper body strength to equally press both knees to the floor below your armpits. Try not to tense your shoulders or chest, but keep everything relaxed.
• Stay like this for five deep breaths. To release, let go of your feet and straighten your legs to the floor.

• After Happy Baby, keep both legs in the air. Place your right ankle on your left thigh above your knee. See the shape of the number four? It is there, just upside down.
• Reach your right hand through the open space created by your right leg, and grab your left hand, which is reaching around the outside of your left thigh. Slowly bend your left knee toward your chest. You should feel a stretch on the outside of your right hip.
• After five breaths, repeat on the other side.

• From Figure Four, draw both knees in toward your chest, giving them a nice big squeeze.
• Either keep your legs bent for a more beginner-friendly posture, or extend them out straight up in the air, and breathe in deep.
• On the exhale, open your left arm and gaze to the left side, and drop your legs toward the right. If your legs are extended long, then reach for your thigh, ankle, or foot, and look toward your open right hand.
• Hold for at least five breaths before coming back to center and then dropping your legs toward the left.

• From Reclining Twist, come to sit up and kneel on your mat with your knees hips-width distance apart and your big toes touching behind you.
• Take a deep breath in, and as you exhale, lie your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
• Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you.
• Stay here for five breaths.

• From Child's Pose, sit with your right knee bent and extend your left leg straight behind you. If your hips are flexible, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins to open up toward the ceiling, draw your right foot back in toward your body.
• Rest your hands on your hips or walk your hands out in front of you, allowing your torso to rest over your right knee.
• Hold here for five breaths, and then repeat Pigeon on the left side.

• From Pigeon Pose, swing both legs behind you with the tops of your feet pressing into your mat.
• Place your forearms on the mat so your elbows are directly underneath your shoulders. Keep the hips resting on the floor as you gently press your chest away from your hands.
• Actively roll your shoulders away from your ears, elongating the neck. Gaze in front of you or lower your head back between your shoulder blades to deepen the stretch.
• Hold for five breaths and then exhale as you release your belly to the mat.

• From Sphinx Pose, roll onto your back, and come up to a seated position.
• Bring both legs straight out in front of you. Bend your left knee, and place the sole of your foot against your inner thigh, pulling your heel as close to your body as you can.
• Inhale to sit up tall, and exhale as you fold your torso over your right leg. Rest your hands on the floor on either side of your leg or on your shin, or wrap your hands around your left foot.
• Stay here for five breaths, sit up, and repeat this pose on the right side.

• After performing Head to Knee A on both sides, open your legs to a straddle position with three to four feet between your heels. Make sure your toes and knees are pointing straight up.
• Sit with a tall spine or slowly fold forward at your hips, pressing your belly button and chest forward to prevent your back from rounding.
• Either support the weight of your torso with your hands on your legs or feet, or rest them out in front of you.

• From Wide Straddle, lie on your back and bring your legs together. Place your arms by your sides, palms facing down.
• Press firmly into your palms, bend your knees, and bring both legs over your head. If you can, straighten your knees and touch your toes to the ground.
• Interlace your fingers,and then gently rock your weight side to side a little so you can bring your shoulder blades closer together. Keep your head and neck still.
• Think about bringing your hips over your shoulders and lengthening your spine as much as possible.
• Stay here for five breaths, and then you can slowly bend your knees and shift your hips down to the floor, hugging your knees into your chest.
• Stay here for a few breaths to allow your neck and spine adjust.

• Lie on your back, and close your eyes. In order to relax and open your body fully, extend your arms a few inches away from the body, with your palms facing up.
• Bring about 15 to 20 inches between your feet, allowing your feet to fall open with your toes pointing out. Actively shrug your shoulders and shoulder blades down toward your hips. Lengthen through your spine as much as possible, and try to press the small of your back into the floor.
• After you've found a comfortable position, enjoy the stillness for five to 10 minutes.

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