24 Mar Spring Yoga Sequence
Spring is here! Now is the perfect time to shake off the heaviness of winter and embrace this new season of renewal, activity, expansion and growth. This spring yoga sequence is packed full of energising and uplifting poses to help you feel your most joyful and sunshiny and spring-like at this time of year!
This sequence combines the elements of air and fire which, according to Ayurveda, you need to find balance, strength and vitality in springtime. Enjoy the fiery fierce pose, core strengthening, deep lunges and balance challenges. You’ll build so much heat and radiant energy in your body, burning away any tiredness and getting you fired up for the season ahead 🔥 Plus breathe deeply into beautiful backbends, balances and side body openers to feel uplifted, spacious and revitalised 💨
I encourage you to make every breath as deep and expansive as possible, to rest whenever you need to, to only do what feels good and to smile in every pose (even boat pose).
Spring Yoga Sequence
Begin in child’s pose, flow through a few rounds of cat and cow and then take some time to breathe deeply in downward facing dog. Then move in to…
Gate Pose – 5 breaths
Kneel down with your knees hip width apart, and your hips directly over your knees. Step your left leg straight out to the side. Drop your left hand down to rest lightly on your left thigh. Stretch your right arm up and over to the left until you feel the stretch in your right side. Gaze up underneath your right arm. Continue straight to stargazer pose…
Stargazer Pose – 5 breaths
Bring your right hand down to the floor in line with your right knee and underneath your right shoulder. Circle your left arm up and over head. After 5 breaths lift back up to kneeling then repeat your gate and stargazer poses on the other side.
It’s time for the main sequence. Complete all. the poses on one side before returning to the beginning (fierce pose) and completing another round on the other side.
Fierce Pose – 5 breaths
Stand with your feet together. Bend your knees lowering your hips towards the floor like you’re sitting back on to a chair. Reach your arms up towards the sky.
Divers Pose – 5 breaths
Straighten your legs and hinge forward from your hips until your upper body is parallel with the floor. Reach your arms back along side you as you send the crown of your head forward. Lift your heels up so you’re on tip toes.
High Lunge- 5 breaths
Step your left foot back towards the back of your mat. Bend your front knee so its directly over your ankle. Stay on the ball of your back foot and straighten your back leg. Reach up through both arms, gazing straight ahead.
High Lunge Backbend – 5 breaths
Circle your arms back behind you, bringing your hands down on to your lower back. Hug your bent elbows towards each other as you lift through your chest, looking up and enjoying a gentle backbend.
Low Lunge Backbend – 5 breaths
From your high lunge lower your back knee to the floor. Sink your hips forward and down as much as you can, feeling the stretch through the front of your left hip. Keep lifting up through your chest and hugging your elbows and shoulder blades in towards each other.
Extended Half Camel – 5 breaths
From your low lunge straighten your front leg. Look down at your back heel and drop your hand to your left heel. Circle your right arm up and over your ear. Turn your gaze towards the sky and square your hips towards the front of your mat.
Warrior Two – 5 breaths
From extended half camel bend in to your front knee and lift your back knee off the floor (like a high lunge). Bring your back foot flat to the floor with your toes pointing in 45 degrees. Keep your front knee over ankle and reach out through both arms, gazing straight over your front fingers.
Half Moon Pose – 5 breaths
Place your right hand on the floor in front of your right foot. Lift your left leg up off the floor, keeping your left hip open and your left foot flexed. Stretch your left arm up toward the sky and if you feel balanced look up.
Chopasana Pose – 5 breaths
From half moon bend your left knee and reach back to take hold of your left foot. After 5 breaths slowly step your feet together at the front of your mat and bend your knees to return to fierce pose and start the sequence again on the other side.
Camel pose – 5 breaths
Kneel down with your knees hip width apart, and your hips directly over your knees. Bring your hands to support your lower back. Lifting up through your chest, gently lean your upper body back, keeping your hips over your knees. Remain there or if you feel comfortable lower your hands down to your heels.
Half camel pose – 5 breaths
From your camel pose circle your right arm up and over your ear. Continue to lift your chest up as you stretch back with your right hand. Repeat with the left arm reaching back. Rest in childs pose with your arms alongside you for at least 5 breaths.
Boat pose – 5 breaths
Sit down with your arms stretched out in front of you. Lift your legs off the floor, bending your knees and bring your calves parallel with the mat. Keep lifting up through the crown of your head and lengthening your spine. Look at your toes.
Low boat pose – 5 breaths
From boat pose straighten your legs and slowly lower down until your shoulders and heels are hovering just off the floor. For an added challenge inhale up to boat pose and exhale back down to low boat pose 5 times in a row!
Lie down on your back and take as long as you like stretching and moving and twisting however it feels good to move! Finish your practice by resting in savasana for at least 5 minutes. Then leave a comment in the box below and let me know how you feel after completing your spring yoga sequence!