Lesson 4 - Energize
Welcome to a yoga session starting in Tadasana, also known as Mountain Pose:
- Stand with feet hips-distance apart, aligning knees over ankles and shoulders over hips.
- Lift and spread toes before planting them back down, and soften knees and ankles.
- Engage in a gentle bounce starting from the knees and moving through the body to loosen up.
- Continue shaking and softening the body, possibly lifting heels off the floor and adding wrists.
Transition to a standing forward fold and eventually Downward Dog:
- Step back from your chair, inhale arms up, exhale into a forward fold with head relaxed.
- Transition into Downward Dog by walking feet back, hips up, and knees towards the wall.
- Feel the stretch in your sides, legs, chest, and shoulders.
Move into balancing poses with focus:
- Practice standing balance poses, shifting weight and engaging in pada bandha (foot lock).
- Use the chair for support as needed and focus your gaze to help maintain balance.
- Engage thighs, core, back, and shoulders for stability.
Transition to a seated position for a hip opener:
- Cross the right thigh over the left, using a strap if needed, and lean forward.
- Option to twist to the right for a deeper stretch.
- Repeat the sequence on the other side, crossing the left thigh over the right.
- Twist to the left for a stretch and twist in the opposite direction.
Finish the practice with grounding and relaxation:
- Sit back in the chair, focus on breathing, and notice any areas of tension to soften.
- Conclude the session by collecting palms in front of the heart and expressing gratitude.
