Calming Sequence

Use this beginning calming sequence to build upon the Basic Calming sequence. This is a 24 step sequence of beginning postures to calm the mind and relax the body.
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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 walk the hands forward into Prayer Squat

yoga posture

A. Walk the feet wide enough apart to bring the elbows to the inside of the knees with the palms together.

B. Press the palms together to open the hips, relax the hips down and reach the crown up. Roll the shoulders down and back and press the chest towards the thumbs.

C. Breathe and hold for 3-6 breaths.

9. Exhale the hands to the floor and lift the hips up into Forward Fold

yoga posture

A. Press the palms flat to the floor and lift the hips up by straightening the legs, if necessary keep the knees slightly bent.

B. Use the arms to press the forehead in towards the legs, use the legs to lift the hips up towards the ceiling..

C. Breathe and hold for 3-6 breaths.

10. Step both feet back into Downward Facing Dog

table pose

A. Step both feet back 3-4 feet, with the heels slightly above the floor. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

B. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

C. Breathe and hold for 2-4 breaths.

11. Bring the right knee between the hands into Pigeon

table pose

A. Bend the right knee between the hands and slide the right foot over to the left. Slide the left toes back to lower the hips down to the floor.

B. Press the plams down and inhale the crown up to lengthen the spine. Roll the shoulders down and back and press the chest forward.

C. Breathe and hold for 3-6 breaths.

D. Tuck the back toes under and step back to Down Dog.

12. Step both feet back into Downward Facing Dog

table pose

A. Step both feet back 3-4 feet, with the heels slightly above the floor. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

B. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

C. Breathe and hold for 2-4 breaths.

13. Repeat #11 with the left knee forward, then step back into Down Dog

14. Exhale and bend the knees to the floor into Child Pose

child pose

A. Press the hips to the heels with the tops of the feet flat to the floor. Let the forehead rest on the floor and allow the body to completely relax.

B. Breathe deeply into the belly for 3-6 breaths.

15. Slide the arms forward and scoop into Cobra

cobra pose

A. Press the palms flat to the floor directly under the shoulders to lift the crown up. Relax the shoulders down and back to press the chest forward.

B. If the back feels strained, bend the elbows more or come onto the forearms.

C. Breathe and hold for 2-5 breath

16. Release into Crocodile

cobra pose

A. Cross your arms under your head and rest the forehead on the wrists of the hands.

B. Close the eyes and let your whole body relax into the floor

C. Breathe and hold for 6-10 breath

17. Roll onto the back and bend the right 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.

18. 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.

19. Repeat #17 and #18 on the other side, with the left knee bent

20. Bend both knees with the feet flat on 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.

21. 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.

22. 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.

23. 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.

24. 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.

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Comments 6

  1. Are the Basic Calming Sequence and the Beginning Calming Sequence the same ? I am having trouble pulling the Beginning up to view it. Thanks…

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