Gentle Standing Yoga Practice For Anywhere & Anytime

Hi,

I'm Caroline and today I've brought for you a quick anywhere,

Anytime yoga that you can do whenever your body needs just a little movement.

Whether you're doing housework,

Out for a walk,

Or even in the office,

You can take a quick break from your tasks and give yourself the next 15 minutes or so for some mindful movement.

Start by standing up tall wherever you are.

Plant your feet about hip-width distance apart or whatever feels most comfortable for you today.

Align your hips back over your heels and your shoulders back over your hips.

Imagine a string is pulling the top of your head directly upward and try to stand just a little bit taller.

Tuck your chin slightly into your chest so the back of your neck is aligned with your spine and bring your hands down to your sides,

Palms facing forward and relax your shoulders.

This pose is called Tadasana or Mountain Pose and is also a common power pose used to build confidence and self-assurance.

By physically bearing your weight evenly through the feet,

You are simultaneously grounding down through the earth and allowing the rest of your body to be just a little bit lighter and more comfortable.

This pose is called Tadasana or Mountain Pose.

Allow the rest of your body to be just a little bit lighter,

Allowing your mind to soar high with a sense of confidence,

Knowing that a stable base is keeping you rooted down.

As you begin to notice your breath,

Feel your rib cage expand,

Your lungs filling to capacity as your intercostal muscles are working to open through the chest and rib cage.

Try to keep the breath in your chest here.

Gently tone your belly and imagine pulling your belly button in toward your spine and up into your rib cage.

As you exhale,

Keep engaging through your core,

Allowing the lungs to empty and the chest to relax.

As you breathe in and out,

Begin to make the length of your inhales equal to the length of your exhales.

Begin to notice those quiet moments between your in and out breaths.

And feel free to explore these spaces between your breaths for as long as you like.

Take about three more deep breaths here.

Allow your eyes to close if that feels comfortable.

As you exhale,

Focus only on the movement of air in and out through your nose,

In and out from your chest.

While standing,

Gently place your hands on your hips.

Inhale to stand up tall.

Then as you exhale,

Hinge forward at your hips,

Folding your upper body over until you make about a 90 degree angle.

As you fold firm through your navel,

Imagine continuing to lift your belly button up into your spine.

Stay folded halfway and on your next breath in,

Move your hands off of your hips and reach your fingertips behind you,

As if you had wings that were stretching back.

Exhale and continue to stand strong in your pose,

Gazing down toward the ground,

Softening through your neck and shoulders.

Stay here for a couple of breaths.

As you breathe in,

Continue extending the top of your head all the way forward,

Lengthening through your spine.

And as you exhale,

Bring your shoulders softly away from your ears and reach your fingertips behind you.

Press down through your feet into the floor or ground.

Soften any tension through your face.

On your next inhale,

Gently lift your heels up off of the ground and begin balancing on the balls of your feet.

Press all 10 toes into the ground and continue looking toward the ground just past your toes,

As if you were about to dive into a pool or lake.

You can balance for a few breaths or start to use your exhales to gently lower your heels back down to the ground and then inhale to lift them back up.

Take about three more breaths.

Notice the subtle weight shifts through your legs and core as you lift and lower your heels or as you work to maintain your balance.

On your next exhale,

Gently lower your heels back down if they were lifted.

Relax your arms back down and allow your knees to softly bend as you fold back forward.

On an inhale,

Bring your palms to your knees and lift halfway up to your flat spine and then exhale to fold back inward and hang out in ragdoll pose.

Allow your arms to either hang heavy toward the ground or to reach for opposite elbows as you soften forward.

Your knees can bend as much as you want here.

Be gentle on the low back.

Take another couple of breaths.

Gently shake your head yes and no and allow your upper back to relax forward with each exhale.

When you feel ready,

Exhale to release your arms.

Then as you inhale,

Gently roll yourself back up to your mountain pose,

Stacking one vertebrae on top of the other and finally allowing your head to roll up and gaze forward.

Gently step your feet about two to three feet apart.

Point your toes outward about 45 degrees and bring your hands to your hips.

Inhale to stand up tall and on your exhale,

Press solidly into both feet,

Feeling your center of gravity.

Take another breath here and feel strong in the middle of your body.

Take another inhale and on your exhale,

Begin to bend your left knee,

Making sure that it's traveling in the direction of your left toes.

Feel your center of gravity shift slightly to the side of your bent leg.

On your next inhale,

Come back up towards center,

Feeling your center of gravity shift with you.

Exhale to begin bending the right knee.

Again,

Knee bending in the direction of your right toes.

Bend only as far as feels comfortable and feel your center of gravity shift toward the side.

Inhale to come back through center and begin to move with your breath at your own pace.

Exhales to bend the left knee and shift to the left.

Inhales to lift through center.

And exhales,

Bend through the right and shift to the right.

You can continue like this.

Or the next time you start to bend into the left knee,

Shift toward the left.

You can keep your right foot entirely grounded into the floor or start to lift your right toes up into the air,

Flexing them back toward your ankle and digging your heel down into the floor.

On your inhale,

Flatten both feet,

Straighten back up through center.

And on your exhale,

Switch to the right side,

Bend the right knee and either keep the left foot pressed down or gently lift up through the left toes and flex them toward your ankle.

Dig into that left heel.

Continue moving with your breath.

Inhales,

Bring you back to center.

And keeping a long spine and reaching the crown of your head up to the ceiling or sky,

Use your exhales to shift your weight toward your bent knee.

Take a few more rounds with the pace of your own breath.

This gentle movement helps to steady through your core and strengthen your leg muscles,

Which help you stand and move throughout your day.

You're also working on your balance as you gently practice shifting your center of gravity from side to side.

With your next couple of breaths,

Begin to even out the sides and gently allow yourself to come back to center.

Allow your eyes to close if that feels comfortable.

And taking your time,

Gently heel toe your feet back together in center.

In your standing position,

Allow your shoulders to roll back and down.

Gently bring your hands to your solar plexus,

Which is right below your chest and above your belly button.

Interlace your fingers together and extend your thumbs upward toward your chest.

With your elbows bent and reaching out to the sides of your body,

Pretend you're trying to pull your hands apart.

However,

Let your interlaced fingers form a lock that doesn't allow you to pull them apart.

As you gently pull,

Try not to let your shoulders creep up toward your ears,

But rather continue to slide your shoulder blades down and lift through the top of your head.

This mudra,

Or hand position,

Is called Vajrapadamma Mudra and is a symbol of unshakable confidence and trust.

As you gently try to pull your hands apart,

But keep them together,

This symbolizes that you trust your own will and power,

Which cannot be broken.

Physically,

You are gently working your shoulders,

Upper back,

Arm,

And chest muscles as they feel the resistance.

Holding this mudra at your solar plexus corresponds to your center of power,

Where you're directing your energy of self-confidence and also a healthy ego.

Use this mudra when you need a reminder to trust in yourself just a little bit more.

If you feel comfortable,

Allow your eyes to close and focus on your breath here for just a few more moments before returning to your day.

Take a scan through your body and soften anywhere you're holding tension with your next few exhales.

Take another breath in through your nose,

Fill up through your lungs,

Allow your rib cage to expand.

Open your mouth and sigh it out.

Gently release your hands,

Allow them to come down to your side.

And when you feel ready,

Gently open your eyes.

Thank you so much for practicing with me today.

May you always see your inner courage,

Speak your strengths,

And hold joy in your heart.

Namaste.