7 Yoga Poses for Spring

It’s Springtime!

Never have the signs of spring felt so incredibly welcome after a long winter of being cooped up and stuck in social isolation.

I designed this short yoga sequence to help you release all that pent up tension for a little more freedom mentally and physically!

Click here to download printable version!

 

Forward Fold

  • Stand with your feet together
  • Root down through all four corners of your feet
  • Slightly bend your knees
  • Fold your torso over your legs by hinging at your hips
  • Keep spine long on the way down
  • Release your hands to the ground or onto your shins
  • Stay long throughout your neck
  • Draw your shoulders down your back

Hold 10 breaths

Twisted Forward Fold

  • Stay in forward fold and lift halfway
  • Heel toe your feet about hip-width apart
  • Place one hand directly center, slightly in front of your feet onto your fingertips
  • Take a slight bend in the same side leg Extend your opposite arm into the sky
  • Twist your torso upwards
  • Gaze up
  • Stack your shoulder blades
  • Keep your hips squared to the front

Hold 10 breaths each side

Chair

  • Stand tall with legs together
  • Reach arms straight up overhead
  • Turn palms to face one another
  • Weight is distributed back toward the heels
  • Sit the hips low
  • Lengthen the spine by drawing lower abdomen in and up
  • Arms reach overhead with palms facing one another

Hold 10 breaths

Twisted Chair

  • Stay in chair pose and pull hands in a prayer position into your chest
  • Slide shoulder blades down back
  • Twist your left elbow across your knees
  • Press your left elbow against outer edge of right knee
  • Keep heart above the hips
  • Return to center with hands & switch sides

Hold 5-10 breaths each side

Chaturanga

  • Start on all fours
  • Hands are shoulder width distance
  • Fingers are spread wide
  • Press down through knuckles of index finger and thumb
  • Walk the feet back to plank pose
  • Keep feet at hips width distance
  • Press forward onto your toes, so your heels stack over your toes.
  • Lower halfway down to create a 90 degree angle at the elbows.
  • Hug elbows in towards the ribs
  • Stretch the crown of your head forward and create a long line from the heels out through the crown of the head.
  • Draw your tailbone down toward your heels
  • Draw the navel in toward the spine

Hold 5-10 breaths

Low Lunge Hands Clasped

  • From all four bring your right foot forward into low lunge
  • Press into all four corners of the right foot (front foot) into the ground
  • Untuck the left toes (back foot) and flick the toenails into the floor
  • Scissor the legs towards one another for stability
  • Roll the shoulder heads back
  • Clasp the hands behind you

Hold 10 breaths both sides

Twisted Monkey

  • Begin in a low lunge with right foot in front
  • Place both hands on the inside of your front foot and bent knee
  • Drop your left (back) knee to the ground send it back further
  • Hinge forward slightly to open your hip flexor
  • Pivot your top foot to the corner at a 45-degree angle
  • Flex and firm up your right (front) foot and ankle
  • Allow your front bent knee to rotate outward
  • Ground outside palm to the mat
  • Bend your left (back) knee
  • Reach around with your right hand to catch your left foot or ankle
  • Roll right shoulder open
  • Keep weight on top of left (back) knee and not directly on knee cap
  • Allow spine to twist and chest to rotate upward
  • Broaden your collar bones

Hold 5-10 breaths both sides

These poses can be practiced separately or added into your own routines as part of a flow!

Sending so much love as we start off the spring together!

XOXO Mary

 

RELATED ARTICLES

3 Yoga Practices For More Joy At Work

My 10 Favorite Yoga Poses

6 Surprising Ways Yoga Gives You Good Leadership Skills

5 Ways To Fit Yoga Into Your Work Day

Share on facebook
Share on twitter
Share on linkedin
Share on tumblr
Share on pinterest

Almost There!

 Fill out the form below to get this free workbook sent to your inbox.

Almost There!

Fill out the form below to get the free workbook sent right to your email.

Scroll to Top