Calming Basic Sequence

Use this basic calming sequence by itself or in combination with Basic Standing 1 or 2. This is a simple 16 step sequence of basic postures to calm the mind and relax the body.

1. Start in Easy Pose

yoga pose

A. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

B. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

C. Breathe and hold for 10-30 breaths.

2. Bring the bottoms of the feet together into Bound Angle

yoga posture

A. With the bottom of the feet together, interlace the fingers around the toes. Press down into the hips and up through the crown. Roll the shoulders down and back and press the chest forward.

B. Close the eyes and look up at the third eye point. Breathe and hold for 3-6 breaths.

3. Extend the left leg forward and exhale into Seated Head to Knee

yoga pose

A. With the left leg straight, bring the right foot against the left thigh. Inhale the arms up and interlace the fingers. Exhale forward bending the knee enough to get the fingers around the toes.

B. Press the head in towards the knee, press out through the left heel and gently pull back on the toes.

C. Breathe and hold for 3-6 breaths. Slowly inhale and roll up the spine.

4. Slide the left leg out 45 degrees into Revolved Head to Knee

yoga posture

A. Slide the left leg out 45 degrees and pull the right foot in close to the hips. Place the left palm up on the left leg, inhale the right arm up towards the ceiling.

B. Exhale and reach the left fingers to the toes and the right fingers to the left wall, bringing the right arm over the ear with the shoulder rolled back.

C. Breathe and hold for 2-4 breaths. Slowly inhale the torso back up.

5. Cross the right foot over the left leg into Seated Twist

yoga posture

A. Cross the right foot over the left leg. Wrap the right arm around the left knee. Press the hips down and reach the crown up.

B. Exhale and reach the right arm behind your back, twisting the spine and looking over the shoulder.

C. Breathe and hold for 3-6 breaths.

6. Repeat #2 and #5 on the other side, with the right leg forward

7. Bring the feet flat on the floor with the knees bent into Crab Pose

yoga posture

A. Bring the feet flat on the floor, hip width apart, place the hands behind your hips with the finger pointed away.

B. Inhale and lift the hips up towards the ceiling by pressing into the feet and engaging the legs and buttocks. Lift the chest up by pressing down into the arms. Look up or drop the head back.

C. Breathe and hold for 1-4 breaths.

8. Lower the hips and exhale forward into Forward Bend

yoga posture

A. Bend the knees enough to hold onto the feet or ankles. Round the spine and press the head in towards the knees.

B. Press out though the heels and pull back on the toes. Relax the head, neck and shoulders.

C. Breathe and hold for 3-6 breaths.

9. Roll the hips back to the floor and pull the left knee into Half Wind Relieving Pose

yoga posture

A. Interlace the fingers around the left knee. Tuck the chin into the chest with the head on the floor and pull the knee into the chest avoiding the ribcage to the left.

B. Press the low back, shoulders and back of the neck into the floor. Relax the legs, keep the elbows close to your sides.

C. Breathe and hold for 2-5 breaths.

10. Exhale the hips to the floor, extend the right leg out into Knee Down Twist

yoga posture

A. With the arms out to the sides in a T position, drop the left knee to the right side of your body. For a deeper stretch, place the right hand on the left knee. Look at the left hand and keep the shoulders flat on the floor. Relax into the posture.

B. Breathe and hold for 3-6 breaths.

11. Repeat #9 and #10 on the other side, with the left knee bent

12. Lower the feet and arms to the floor and inhale into Bridge

yoga posture

A. Bring the feet hip width apart with the toes pointed forward, slide the arms alongside the body with the fingers lightly touching the backs of the heels.

B. Inhale and lift the hips and spine up by pressing into the feet and engaging the lower and core body. Press down into the arms and shoulders to help lift the chest up.

C. Breathe and hold for 2-5 breaths.

13. Slowly roll onto your back and bend the knees into Wind Relieving Pose

yoga posture

A. Bend the knees into the chest and wrap the arms around them, holding on to the elbows, wrists or fingers.

B. Press the tailbone, shoulders and back of the neck down into the floor as you pull the knees in to feel a stretch in the low back.

C. Breathe and hold for 2-5 breaths.

14. Bring the bottoms of the feet together into Supine Bound Angle

yoga posture

A. Bring the bottoms of the feet together with the heels close to the hips on the floor. Inhale the arms over head with the palms together.

B. Relax and let gravity pull you into the posture. If the hips feel very tight, gently rock the hips from side to side.

C. Breathe and hold for 3-8 breaths.

15. Exhale and release into Shavasana

yoga posture

A. Release the legs straight and slide the arms alongside of the torso. The arms are 6-8 inches from the sides of your body and the palms are facing up.

B. Close the eyes and consciously relax the body from the toes to the crown of the head.

C. Breathe deeply through the nose into the belly and hold for 10-15 minutes.

16. End in Easy Pose

yoga posture

A. Bend the knees and slowly roll over to one side. Press up into a seated position.

B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

C. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

D. Breathe and hold for 10-30 breaths.

Comments 8

  1. No. The Sun Salutations are a relatively recent creation in yoga, and they are warming and energizing which would not be appropriate for a “calming” sequence.

  2. Hey, Timothy, speaking of sun salutations, can you give me a few really good sun salutation sequences? I am not a premium member so I can’t get to all the best ones on this site.

  3. I love the MP3 audio downloads, are there going to be any other sequences available as audio downloads?

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