Need to bring your A-game to the work day ahead?
Try this invigorating practice, in which you’ll alternate short bursts of movement with stillness for yin/yang balance.
AS YOU PRACTICE
Try to stay relaxed during both the intense and easier stages of the intervals. Notice if you’re collecting tension in your body (like your neck or shoulders), and consciously soften those areas. Surrender to the intervals instead of feeling consumed by them. Relax into the restorative postures, and trust your ability to ride the peaks and valleys of the practice.
1. Supine Core Lie back, arms at your sides, and bend your knees, bringing them over your hips. Exhale, extend your left leg, and reach your arms overhead. Hover the left leg above the floor for 15 seconds, drawing your lower ribs down and keeping the lower back still. Switch legs.
2. Alanasana (High Lunge) From Adho Mukha Svanasana (Downward-Facing Dog Pose), step your right foot forward. Bring your torso upright as you lift your arms overhead. Draw the front ribs back, lengthen your tailbone, and engage your lower belly. Hold one minute; switch sides.
3. Adho Mukha Svanasana (Downward- Facing Dog Pose), variation From Downward Dog, lift your left leg, look between your hands, and hug the upper arm bones toward each other. Lower the left leg, then lift the right. Switch sides several times, bending the knees and hopping from side to side. Continue for one to two minutes.
4. Virabhadrasana I (Warrior Pose I), variation) From Downward Dog, step your right foot forward into Warrior I, clasping the hands behind the back, and fold forward to the inside of your right leg. Rest the belly on the thigh or inside the thigh. Hold for one minute, then switch sides.
5. Pigeon Pose Release your hands to the floor. Lower your right knee to the floor, keeping your heel close to your pelvis. Fold forward and walk your hands forward. If you feel any knee strain, place support under your right hip. Hold for two minutes, then switch sides.
6. Turbo Dog Come to hands and knees, and squeeze your elbows like you’re holding a beach ball between them. Lift your hips into Downward Dog but keep your elbows bent and lifted off the floor. Drop your head between your arms and hold for 30 to 60 seconds.
7. Adho Mukha Svanasana (Downward- Facing Dog Pose), variation Repeat the same hopping or bouncing cycle described in step 3, switching the legs. Hold for 30 to 60 seconds on each side.
8. Skater Pose From standing, step your legs about three to four feet apart and turn your feet out 45 degrees. Bend your right knee and lean to your right. Put the weight into your right heel and sit low with the knee above the ankle; take your arms to the right. Hold for 30 to 60 seconds.
9. Goddess Pose Bring your hips back to center. With feet slightly turned out, bend both knees and sit the hips down. Make sure that your knees are directly over your ankles. Raise your arms straight up and hold for 30 to 60 seconds. Repeat poses 8 and 9.
10. Prasarita Padottanasana (Wide-Legged Standing Forward Bend) From Goddess Pose, straighten your legs and turn your feet forward so they’re parallel. Fold forward; place your hands on the floor or on blocks. Hold for one minute. Step back into Downward Dog.
11. Plank Pose, variation From Downward Dog, come to your forearms, clasp your hands, and tuck your toes. Engage your legs and lower your torso to Plank. Press your forearms down to create space between your shoulder blades. Move the sternum forward. Hold for 30 to 60 seconds.
12. Urdhva Dhanurasana (Upward Bow Pose) Lie on your back. Bend your knees and place your feet flat on the floor, hip-width apart. Place your hands next to your ears, and inhale to press up. Hold for 5 to 10 breaths, lower, and repeat. (For an easier position, lift into Bridge Pose.)
13. Salamba Sarvangasana (Supported Shoulderstand) Lie on your back and bring your legs overhead until they touch the floor behind you in Halasana (Plow Pose). Place your hands on your midback, fingertips facing up, and return your legs skyward. Breathe. Hold for two to three minutes.
14. Matsyasana (Fish Pose) From Supported Shoulderstand, slowly lower your hips and legs to the floor. Once supine, with forearms flat on the floor, press into the elbows to lift the chest, and lightly rest the top of your head on the floor. Hold for 30 to 60 seconds.
15. Supta Baddha Konasana (Reclining Bound Angle Pose) Lie back on a bolster (or pillows) so your middle and upper back are supported. Rest your head on a folded blanket. Press the soles of your feet together, and let your knees rest on a block or pillows. Hold for five minutes.