Spring is a time to reset and build back energy after the colder, darker months of winter. This 7-posture sequence will move through standing twists to detoxify and cleanse, as well as yin and restorative postures to help ground and center as the new season unfolds.

CHILD'S POSE - 10-15 BREATHS

  • Begin in a child’s pose and from a kneeling position, bring the big toes together and separate the knees wider than the torso
  • Fold forward from the crease of the hips, placing your forehead on the floor and your arms by your sides or extended forward with your palms facing down
  • Close your eyes and breathe into the low back and belly

LOW LUNGE - 5-8 BREATHS EACH SIDE

  • Rise to all fours, tuck your toes and press back to a downward-facing dog
  • From this position step the right foot forward and lower the left knee down to the mat, sliding it behind the hip
  • If the posture feels steady, sweep your arms overhead, bringing your biceps toward your ears as you reach
  • Hold this position for 5-8 breaths before placing your hands back to down dog. Repeat on the opposite side

TWISTING TRIANGLE - 5-8 BREATHS EACH SIDE

  • From down dog, step the left foot forward and step the right foot in slightly, straighten both legs and fold forward
  • On an inhale, lift halfway with a flat back, gazing forward and float the hands to the hips
  • Pause on exhale and feel the lift of the belly
  • On the inhale, lift both the torso and the right arm to the sky
  • On the exhale, lean out halfway, extending the right arm forward to the top of the mat and begin to twist toward the front thigh while maintaining length in the spine
  • Place the right hand to the outside edge of the left foot and reach the left arm toward the sky

TWISTING HALF MOON - 5-8 BREATHS EACH SIDE

  • From twisting triangle, fold over the front leg placing both hands onto the floor or two blocks
  • Shift your weight forward onto your front left foot and lift your back left leg off the ground parallel to the floor
  • Place your right fingertips on the mat directly under the right shoulder and rotate the chest toward the left as the left fingertips reach for the sky
  • Flex the foot of the lifted leg and point the toes toward the mat and draw the shoulder blades away from the ears and lengthen the neck
  • Take 5-8 deep breaths before slowly lowering the right leg into down dog. Repeat on the right side and finish in a child’s pose for the next pose

SEATED TWIST - 8-10 BREATHS EACH SIDE

  • From child’s pose, rise to all fours, cross the ankles behind you and roll onto the sitting bones
  • Cross the right shin in front of the left for Sukhasana, sitting on a block or the edge of a folded blanket or mat for support
  • Place the left hand directly behind the sacrum and lengthen the spine
  • Place the right hand on the left knee and roll the shoulders back and down and draw the right hip back so both hips point forward
  • Shift your gaze over either shoulder, keeping your chin parallel to the floor
  • Take 8-10 breaths here and change the crossing of the legs, and repeat on the second side

SEATED FORWARD FOLD - 8-10 BREATHS

  • Starting from a seated twist, slowly unfold your legs and extend them straight out in front
  • On an inhale, sweep your arms overhead as you draw the shoulders down and back
  • On the exhale, fold forward from the crease of the hips and grasp the outside edges of your feet
  • As the feet flex, draw the pinky toe side of the foot toward the face as the inner arch of the foot presses slightly forward
  • Draw the heart forward and elongate the spine and bow the forehead down, hold for 8-10 breaths

SAVASANA - 5-15 MINUTES

  • Slowly unfold from the paschimottanasana and fully lie on your back, letting the arms and legs drop open
  • Close your eyes and take slow deep breaths through your nose, allowing your body to completely relax into the floor
  • Scan the body from head to toe consciously looking for and releasing any tension
  • Release all control of the breath, the mind and the body and let your body move deeper into a state of relaxation
  • Stay here for 5-15 minutes
  • When you’re ready, slowly wiggle your fingers and toes, reach the arms over your head and stretch the whole body, exhale and bend the knees into the chest into a fetal position
  • When you’re ready, slowly inhale up to a seated position