AS YOU PRACTICE
Energetically, these poses aim to rebalance apana vayu (downward-moving energy), allowing the mind to calm and the body to relax. This is the perfect sequence to settle frayed nerves because it includes a bal-ance of restorative poses that invite you to rest and a few poses that require gentle effort and balance.
1. Matsyasana (Fish Pose), supported vari-ation Rest your head on a block in its highest position and your mid-upper back on a block at its middle height. Bend your knees, and place the soles of your feet on the floor. Relax your shoulder blades, and breathe for one to three minutes.
2. Supta Virasana (Reclining Hero Pose), supported Place a bolster lengthwise at one end of your mat and a folded blanket on its far end. Sit between your heels with the bolster behind you, and lie back on it, head resting on the blanket. Stay here for one to three minutes.
3. Vrksasana (Tree Pose), variation Come to standing. Balance on your right leg; place your left foot against your inner right thigh (avoid the knee). Interlace your fingers; press your palms up overhead. Pause for one to two seconds at the end of each exhalation. Repeat on the other side.
4. Malasana (Garland Pose) Step your feet shoulder-width apart. Bend your knees, and sink into a squat. Balance between the heels and balls of your feet. Press your palms together at heart level; press your elbows against your inner knees.
5. Uttanasana (Standing Forward Bend), variation From standing, place your hands on the mat, lift your hips, straighten your legs, and fold forward. Cross your right leg behind your left. Lengthen up through your tailbone and down through your crown. Repeat on the other side.
6. Adho Mukha Svanasana (Downward-Facing Dog Pose), variation Step or hop back to Down Dog. Cross your right leg behind your left. Lengthen up through your tailbone and down through your heels. Hang your head. At the end of each exhalation, pause for one to two seconds.
7. Tri Pada Adho Mukha Svanasana (Three-Legged Downward-Facing Dog Pose) Lift your right leg to hip height. Lengthen back through your inner right leg, and reach through your right heel.
8. Pigeon Pose Lower your right knee to the mat between your hands. Extend through your left leg, and balance your weight between your hips. Elongate your spine; rest your fore-head on a block. Breathe gently into your lower back. Repeat poses 6 to 8 on the other side.
9. Balasana (Child’s Pose), variation Lower your hips onto your heels, and press back to Child’s Pose with straight arms. Walk your hands to the left until you feel a good stretch along your right torso. Gently breathe. Repeat on other side.
10. Makarasana (Dolphin Pose) Come to all fours and then onto your forearms. Inter-lace your fingers, curl your toes under, lift your knees and hips, and straighten your legs. Hang your head, and lift your tailbone to lengthen the spine. Pause at the end of each exhalation.
11. Gomukhasana (Cow Face Pose), varia-tion Sit down, and stack your right knee on top of your left, keeping your sitting bones rooted between your feet. Gently twist to the right. Relax your jaw and shoulders. Change the cross of your legs; repeat on the other side.
12. Purvottanasana (Upward Plank Pose) Unwind your legs, and extend them in front of you. Place your hands on the floor behind your hips with fingers pointing toward your seat. Lift your hips, and press the balls of your feet into the floor. Drop your head.
13. Sucirandhrasana (Eye-of-the-Needle Pose) Lie on your back; bend both knees. Stack your right ankle on top of your left thigh. Interlace your fingers behind the left thigh. Flex your ankles, and guide your legs toward your torso. Repeat on the other side.
14. Ardha Pavanamuktasana (Half Wind-Relieving Pose) Extend your legs flat onto the floor. Bring your right leg toward your chest, and interlace your fingers behind your right thigh. Relax and lengthen through both heels. Repeat on the other side.
15. Jathara Parivartanasana (Revolved Abdomen Pose) Bend your knees, and draw your legs in toward your chest. Lower your legs to the right. Hold onto your top leg with your right hand. Relax your shoulder blades; breathe into your left side. Repeat on the other side, then rest in Savasana.