Here’s a simple yoga sequence that can be done anytime you need some movement. I wish I would have thought about this during my 7 hour layover at the airport last month!
1) Opening breath– Begin seated with your legs crossed and eyes shut, inhaling and exhaling deeply through your nose with your lips sealed lightly shut. Do this for 2-3 minutes, then slowly open your eyes and make your way to all fours.
2) Downward facing dog to plank flow– From all fours, move into downward facing dog and hold here for a few breaths. Roll up on the tips of your toes and inhale as you roll forward into plank pose, then exhale as you move back into downward facing dog. Flow between these two poses for 10 breaths. •A modification for this would be to stay on all fours, and flow between all fours (or even child’s pose) and kneeling plank.
Want to keep going?
3) Warrior 1- From down dog, step forward with your right foot placing it between your hands at the center of the mat. Then ground your left foot on the mat, turning it at a 45 degree angle. Grab your hips and slowly roll up. Look down and make sure both of your heels are aligned, and then lunge into the right knee. Make sure right knee isn’t going past your ankle (that might require you to walk your right foot up a few inches). When you have your foot placement set, grab on to your hips again and turn both shoulders towards the front of the mat, reaching your arms up towards the ceiling. Hold here, looking straight ahead and breath for 10 breaths.
4) Humble Warrior- From in warrior 1, bring your arms behind your back and clasp your hands together. Inhale as you bend back slightly reaching your heart (chest) forward. Then exhale, folding forward, bringing your right shoulder in towards the inside of your right knee. Your hands will begin to float up towards the ceiling, and maybe towards the front of the room. Hold here for 6 breaths, then slowly ground your hands on the mat on either side of your front foot.
Step back to down dog and repeat steps 3 and 4 on the opposite side.