This sequence takes 10-minutes and can be practised anytime. It completely reenergises and provides an all-round ‘pick me up’, balancing out the whole charka system. It also helps to warm up the body to prepare for a deep practice, building strength, focus, stamina and balance.

 

1

Downward Dog

10 breaths. Then keep hands where they are and walk feet forward until shoulders are directly over the wrists and hips are directly over the feet.

 

2

Uttanasana variation

10 breaths. With legs and arms extended, press equal weight down through hands and feet and simultaneously lift up out of wrists and ankles (with blocks under hands, if necessary, in order to extend legs).

3

Squat

10 breaths. Feet mat-width apart, knees tracked over middle of feet, spine extended, hands in prayer at heart. Using elbows to open inner thighs, press heels down into floor or into folded blanket or sit on a block.

4

Tepee Twist

5 breaths each side. Seated with soles of feet on floor, feet and knees together, twist to the right, bend left elbow and embrace both knees with left arm, right hand on floor behind supporting vertical lift of spine. Breathe 5 breaths; do left side, then extend both legs straight.

5

Ardha Matsyendrasana

5 breaths each side. Bend right knee and cross right foot over extended left leg, placing right foot adjacent to the outside of left knee or further down near left foot. With left elbow bent, press outside of left arm against outside of right leg (or those who can, hold right instep with left hand); breathe 5 breaths, repeat to left side, then extend both legs straight.

6

Table Top

10 breaths. Separate feet hip-width apart and bend knees, place hands behind you on floor, fingers pointing toward feet, chin to chest, inhale lift up, exhale extend head back, hold for 10 breaths (pelvis should be lifted as high or higher than knee level, with ankles under knees and wrists under shoulders).

7

Handstand

5 – 25 breaths. Place hands on floor about 3-5 inches from a wall, and leading with one leg jump up and follow with the other, then rest heels on wall, feet flexed, and drop head between arms; or start on hands and knees and walk up to a 90 degree angle; or practise jumping with one leg in centre of room. Finish by simply hanging over in Uttanasana (no need to rest in Child’s pose), then stand up for posture alignment.

8

Standing Posture Alignment

5 breaths. Standing in Tadasana (feet parallel, together or apart), interlock fingers together behind back, pressing palms together, lift arms away from pelvis, aligning pelvis and rib cage (pelvis is neither retracted nor tucked under) upper chest lifts as armpits expand, chin drops to meet lifted chest.

9

Standing Side Bends

4 breaths. Extend arms overhead, interlock fingers, pressing palms together, inhale lengthen spine, exhale bend to the left side, inhale to upright position, then exhale bend to the right, repeat once more to each side for a total of 2 rounds. Inhale and come to an upright standing position.

10

Standing Spinal Roll

16 breaths

Exhale: Place interlaced hands behind head.

Inhale: In upright position, spread elbows, lengthen spine, and expand chest. Exhale: Arch back.

Inhale: Lengthen spine. Exhale: Lean back further.

Inhale: Lengthen spine. Exhale: Lean back further.

Inhale: Come to an upright position. Exhale: Draw elbows towards each other, chin to chest.

Inhale: Breathe space into back body. Exhale: Roll down, nose toward upper chest.

Inhale: Exhale: Roll down, forehead toward sternum.

Inhale: Exhale: Roll down, forehead toward belly.

Inhale: Exhale: Roll down, forehead toward navel.

Inhale: Exhale: Roll down, forehead toward pubic bone.

Inhale: Exhale: Roll down, forehead toward mid-thighs.

Inhale: Exhale: Roll down, forehead toward knees.

Inhale: Exhale: Bend knees, touching forehead to or toward knees.

Inhale: Keep knees bent, open elbows, lift torso (like in Utkatasana). Exhale: Stay.

Inhale: Straighten legs, lift to upright position. Exhale: Stay.

Inhale: In upright position, lengthen spine. Exhale: Lean back.

Inhale: Come to upright position. Exhale: Release arms, Tadasana.

(Take 16 counts for the entire sequence)