Your 20-Minute Sunday Yoga Sequence u2014 With a Soundtrack!
Free time after work is precious| and a short yoga practice can bring some balance and clarity to your routine. You might not have time to hit up a lengthy studio class after the office| but you do have time to flow through a short 20-minute sequence.
Press play below to kick off the Sun Salutation A followed by five rounds of Sun Salutation B. Once you’re good and loosened up| move through the rest of these powerful poses. Your body and mind will thank you.
You will need to download the free Spotify software or app to listen to our playlists.
| Standing Forward Bend
After you’ve moved through five rounds of Sun Salutation A followed by five rounds of Sun Salutation B| you’re going to fall in love with Standing Forward Bend.
- Begin in Mountain Pose at the front of your mat. Inhale| and reach your arms straight above you.
- As you exhale| engage your abs| and fold forward with a straight back. Tuck your chin in toward your chest| relax your shoulders| and extend the crown of your head toward the floor to create a long spine. Shift your weight forward onto your toes| straightening your legs as much as possible. Place your hands on the ground| fingertips lining up with the toes.
- Hold here for 10 breaths.
| Warrior 1
Trusty Warrior 1 works your whole body and sets the sequence out on a strong note.
- After Standing Forward Bend| step back to Downward Facing Dog. Step your right foot forward between your hands. Turn your left heel in| press into your feet| and lift your torso up.
- Lift your arms up| and press your palms together. Draw your shoulder blades down toward your hips| and gaze up at your hands.
- Stay here for five breaths. Then come back to Downward Facing Dog| step your left foot forward| and do Warrior 1 on the other side.
| Warrior 2
Don’t bail when Warrior 2 feels tough. Use your powerful legs to stretch out your body| long and strong.
- From Downward Facing Dog| step your right foot forward between your palms| and come into Warrior 1.
- Extend your arms out in T position as you rotate your torso to the left| coming into Warrior 2. Ideally| your front thigh should be parallel to the ground and your right knee directly over your right ankle. Make sure your shoulders are stacked directly above your pelvis.
- Gaze past your right fingertips| holding for five breaths. Then return to Downward Facing Dog. Step your left foot forward| and do this pose on the other side.
| Warrior 3
Bring some heat to your core and challenge your balance with Warrior 3.
- Come back for a brief Warrior 1 with your right knee forward| lower your torso| and lift your left leg| bringing your body parallel with the ground.
- Extend your hands out in front of you| pressing your palms together firmly. If it bothers your shoulders to press your hands together| separate your arms| so they’re shoulder-width apart. If extending your arms creates pain or pressure in your lower back| then rest your hands on your hips.
- Engage your abs| holding this position for five deep breaths. Then lower your left leg| returning to Warrior 1. Release your hands to the mat| and come into Downward Dog. Step your left leg forward| coming into Warrior 1. Repeat Warrior 3 on the left side.
| Half Moon
Float into a Half Moon Pose to give your side body some love.
- From Warrior 3 on your left side| step back for a Vinyasa (Four-Limbed Staff to Up Dog to Down Dog).
- Once you’re in Downward Facing Dog| step your right foot forward between your hands| and rise up into Warrior 1. Open your hips| arms| and chest into Warrior 2.
- Place your left hand on your left hip| and stretch your right arm straight out| creating length through the right side of your body. Shift your weight onto your right foot| and lift your left foot up. Plant your right palm flat on the ground under your shoulder.
- Distribute your weight evenly between your right hand and foot. Lift your left arm up| and gaze toward your left hand. Hold for five breaths| and then release the pose| coming into Downward Dog. Then try Half Moon on the left side.
Pigeon Pose works to open tight hips.
- From Downward Facing Dog| step both feet together| and bring your left knee forward between your hands| so your outer left leg is resting on the mat. If your hips are more open| then inch your left foot away from you. Make sure your right hip is always pointing down toward the mat.
- Stay here with your hands resting on your hips or your left leg| or walk your hands out in front of you| allowing your torso to rest over your left knee.
- Hold here| breathing into any areas of tightness and tension for at least five breaths. Then place your hands on the mat in front of you| tuck your right toes| and step your left foot back in Downward Dog. Repeat Pigeon on the right side.
Butterfly Pose also helps to stretch your hips| but it also releases tension from your lower back.
- From Downward Facing Dog| move through your final Vinyasa (Four-Limbed Staff to Up Dog to Down Dog).
- Drop down to all fours| and then come to a seated position on your bottom. Bend both knees| and bring your feet together. Using your hands| open your feet up like a book| pressing your knees toward the floor with your elbows. If you want more of a stretch| then extend your arms out in front of you.
- Stay here for 10 breaths.
| Head to Knee A
Loosen up hamstrings with this calming posture.
- Once you’ve finished Butterfly Pose| keep your right knee bent| and place the sole of your foot against your inner thigh| pulling your heel as close to your body as you can.
- Inhale to sit up tall| and exhale as you fold your torso over your left leg. Rest your hands on the floor on either side of your leg or on your shin| or wrap your hands around your left foot.
- Stay here for five breaths| sit up| and repeat this pose on the right side.
| Bridge Pose
Open your heart with Bridge Pose.
- Once you’ve finished Head to Knee A on both sides| lie flat on your back with your arms along the sides of your body| palms facing down. Bend your knees| placing your heels as close as you can to your bum.
- With your palms and feet pressing firmly into the ground| lift your hips up. Keep your palms on the mat| or clasp your hands together below your pelvis| extending through your arms. Or you can also bend your elbows and rest your hands on your lower back. If your feet are close enough| you can also hold your ankles.
- Stay here for five deep breaths| lifting your hips up as high as you can.
Seal your short practice with a relaxing rest pose.
- Lie on your back| and close your eyes. In order to relax and open your body fully| extend your arms a few inches away from the body| palms facing up. Put about 15 to 20 inches between your heels| allowing your feet to fall open with your toes pointing out. Actively shrug your shoulder blades down toward your hips. Lengthen through your spine as much as possible| relaxing your lower back toward the floor.
- After you’ve found a comfortable position| stay there for as long as you want| if your schedule allows for it. If you’re short on time| remain in Savasana at least until your heart rate slows down and your breath returns to its natural| soothing rhythm.