The take 5 invitation

This term we are focusing on learning short sequences that can be practices at home in just 5 minutes.

Each week I will offer a new sequence: with just 5 poses.  Each week will have a slightly different focus.

Week One focuses on Mulhadara (Base)Chakra and is a standing sequence for balance and stability.
Week two is a kneeling sequence with a focus on Svadishatana chakra (in the pelvis)for fluidity and mobility.
Week Three is a seated sequence to increase motivation by stimulating the manipura chakra at the navel.
Week Four is a prone sequence with heart opening poses for Anahata Chakra 
Week five is a reclining sequence for Vishudhi to open and release through the throat and jaw.

You can practice one pose a day, or practice the entire sequence 5 times a week. 

You can also start small, practising once in the first week, twice in the second etc.

You are also welcome to mix and match as you need, and can always put the practices together for a longer practice if you wish.

We will practice the poses and their variations in class, and there will be handouts for you to practice at home if you choose.

Try the Standing Earth sequence:

1. Stand in Tadasana (Standing mountain pose)for three to five breaths and ground into the Earth.
2. As you inhale raise your arms and exhale squat into chair pose.  Repeat three to five times.
3. Place one foot in front, keeping the hips to the front and the feet wide.  Come into a dynamic variation of Warrior 1, inhaling raising the arms and exhale to lower.  After a few rounds pause and stay in your Warrior then repeat on the other side.
4. Return to standing and lift one leg and place it somewhere on your leg and bring your hands to prayer pose to come to a tree balance.  Stay for a few breaths and repeat on the other side.
5. From standing, Inhale to raise your arms and exhale fold forward with knees bent to a forward fold, only going to a place you feel at ease with in that moment.  Pause for a few breaths and return slowly. 
6. Finish this sequence with another few breaths in your Standing mountain pose.

Weekly reminders  and further suggestions will be posted in the Self care September face book group as well, so please join if you haven't already.