While an hour-long yoga and meditation class would be ideal to get the day started, unfortunately sometimes we don’t have the time (or the inclination to get out of our pajamas). This is a 10-minute sequence that encourages the use of mindful breathing and gentle movement ensuring your day begins with ease and joy.
Child's Pose (Balasana)
From kneeling, bring your chest down onto your thighs and your forehead to the floor. Your arms lengthen by your side with your hands next to your feet; if it’s more comfortable, stack your hands underneath your forehead.
Take a slow, full breath in through your nose and notice the back of the chest expand and the ribs widen. As you exhale through the nose see if you can sink the buttocks back down toward the heels feeling the spine gently curving over the thighs.
Stay here for 5-10 breaths, or however long feels good for you.
Supported Reclining Bound Angle Pose (Variation)
A restorative pose like Reclining Bound Angle is an effective way to soften the feelings of anxiety by rebalancing the heart.
Roll up your yoga mat until its diameter is between 3-4 inches. Lie back so that it supports the length of your spine, and your shoulder blades can rest on either side of the mat. You may need to adjust the width of your mat to make sure it is comfortable for you and be sure that it supports your head.
Bend your knees and let them fall out to the side while you bring the soles of your feet together into Baddha Konasana. Place your arms overhead in a cactus-shape, so that your elbows are at the same height or higher than your shoulders.
Practice this pose daily in the morning or evening, and stay for 3-5 minutes. Pay close attention to your breath and try to make each exhalation slightly longer than your inhalation, which will help you relax.