Everyday Yoga

Here is a simple sequence you can do every day to keep your body feeling good and your mind calm.

Six directions of the spine
Can be done seated, standing, on all fours or on your back.

  1. Forward bend or round your spine (Cat Pose)

  2. Back bend or arch your spine (Cow Pose)

  3. Side bend to the right

  4. Side bend to the left

  5. Twist your spine to the right

  6. Twist your spine to the left

Four stretches for your hips

  1. Lunge or Warrior 1 to stretch the front of your hip

  2. Forward bend to stretch the hamstrings

  3. Wide legged forward bend or lateral lunge for the inside of your leg

  4. Figure 4 stretch for the outer hip

Four stretches for your arms and shoulders

  1. Shoulder circles - forward and back

  2. Squeeze shoulder blades together

  3. Stretch arms overhead, then scratch between your shoulder blades

  4. Swing your arm across your body and squeeze it close with the opposite arm.

Mindful breath break
Twice a day, take two minutes to sit quietly and observe the flow of your breath. Take a few deeper breaths if it helps you to focus. Allow your body to relax. This is an especially good practice to do before you go into a difficult or stressful situation so that you can respond instead of reacting.

To receive a beautiful handout of this practice to put on your fridge or altar as a reminder, email Joanna and she’ll send you one either electronically or by mail!

You can also click here to download a copy and print it out.

Joanna Dunnyoga, health, everyday, simple yoga