by Angela Clark
For those of you travelling today…
1. Seated Tadasana (Mountain Pose)
Sit at the edge of your seat, feet hip-width apart and under the knees, which are at 90 degrees. Make sure you are sitting up tall and lengthening the spine. Take 5 deep breaths.
This is your centering pose, set an intention or offer up the benefits you receive from your practice to someone who might be in need. Return to this pose after you’ve finished each pose in the sequence.
2. Paschimottanasana (Seated Forward Bend) in a chair
Extend your legs out (make sure you won’t trip anyone) with ankles flexed, heels on floor (pull toes back towards your shins) you know have straight legs. Keep spine long (and sits bones on seat!) and fold over extended legs. You may find you actually fold deeper sitting up away from the floor!
3. Seated Twists
Keep legs hip-width apart and cross left hand to outside of right knee. Place right hand on the back of your seat (use back of seat as we would a wall in class) and twist. Inhale, lengthen the spine, and exhale while twisting. Take 5-7 breaths. Repeat on the other side. Twist away!
4. Half ankle to knee, uh, thigh pose
Cross your right ankle over the bottom of left thigh, working the external rotation of the right thigh at the hip-joint. You can stay upright if you are already feeling a hip stretch or fold forward. Take 7-10 deep breaths. Repeat on other side.
5. Stand up!
Standing in Tadasana (Mountain Pose) with feet hip distance apart, interlace your hands behind your back. Try and bring palms together as you roll your shoulders, slightly up and back. Be careful not to lock your elbow joints. Breathe deeply into the upper chest cavity, allowing the sternum to lift towards the ceiling. Take 5 breaths and repeat with the other fingers crossing on top.
And smile — you may inspire a fellow traveler to take a deep breath and stand tall. Enjoy and have safe travels!