Take a Minute
Build your own practice by choosing a series of poses for five parts of your day:
Good Morning Stretch – Which poses will help wake up your body and mind? Choose a few warm-ups, standing poses, and twists to start your day.
Calm the Butterflies – Feeling nervous or anxious? Choose two seated poses to practice while breathing deeply to alleviate stress.
Get Back in the Zone – Need to refocus? After a midday break doing an arm balance like Downward Facing Dog or a backbend like Bridge Pose can help bring blood to your brain for extra power to concentrate.
Seventh Inning Stretch – When you’ve been sitting for a while and there’s still more to do, get on the ground and build endurance with a few core poses. Knee to Nose or High Lunge Twist are sure to give you that extra energy needed to make it through to the end of the day.
Leave It at the Door – School’s out! It’s time to let it all go. Be free of the stress, anxiety or other negative emotions that might have built up over the day. Instead of taking it out on your friends and family, remind yourself of all the hard work you’ve done. Give yourself a minute to decompress and make the most out of the rest of your day with some cool-down poses like Thread the Needle or Happy Baby. Try these poses again before bed and notice what’s different, without judgment, just observe.
Learn more about building your own yoga practice by circling poses that intrigue you. Draw a series of stick figures from the pose cards included here or simply let your body be curious. Experiment with how the different shapes feel in your body. Everyone’s body is unique and the practice of yoga is about learning what feels good for you.