Today we're going to walk though a Heart Opening Yoga Sequence and 5 essential oil blends for you to try the next time you roll out your yoga mat. These are perfect for your home mat or in class (roll ons, anyone?).
1. Child's Pose
Big toes draw together and knees widen. Rest your forehead on the floor and stretch your hands forward on the floor to come together into prayer, thumbs up. Bend your elbows and press your thumbs to the nape of your neck.
2. Downward Facing Dog
Find Table Top on all fours. Tuck your toes under you and lift your hips up to the ceiling. Bend your knees and lift your seat to stretch your legs. Hug your stomach inward slowly then press your arms towards each other and push your hands into the mat. Relax and breathe for 5-10 slow breaths.
3. Mountain Pose with Backbend Move up into mountain pose, standing with your feet hips-width apart and reaching your arms up to the sky. Find a gentle bend in your knees. Pull your core inward, lifting your ribcage up. Relax your shoulders.
Bring your arms out into a goal-post shape and lift your chest to the ceiling to start a small backbend. Breathe into it, engaging your core.
Relax and come back to mountain pose.
4. Crescent Moon with Vertical Twist
Lunge forward with your right foot. Drop your left knee to the floor, lifting your core, arms coming up towards the ceiling. Open your hips forward.
Exhaling, vertical twist to the right. Reach your right arm straight back and your left arm forward. Lengthen your spine and neck.
Return to mountain pose before repeating on your left side. Finish in downward dog.
5. Crescent Lunge
Bring your right foot forward into a low lunge, back knee lifted off the floor. Raise your torso and bring your arms up towards the ceiling. Breathe and open the chest.
6. Warrior Two
From crescent lunge, open your body to the left, right arm reaching forwards and left arm reaching back. Lower your right thigh and open your hips towards the left. Breathe for 5-10 gentle breaths.
7. Extended Side Angle
Lower your right forearm to your right inner thigh. Extend your left arm to the ceiling. Lengthen and stretch gently. Press the knee open using your right arm and rotate your core towards the ceiling.
**Repeat 5 through 7 on the other side.
8. Boat Pose
Sitting on the floor with your legs together, bend your knees and keep your feet flat on the floor. Wrap your hands around your hamstrings to gently pull on your legs to lift your chest upwards. Sitting deeply, extend your spine, drawing your shoulders back. If you feel comfortable, lift your feet off the floor and engage your core.
9. Revolved Crescent Lunge
Start in downward dog. Move into low lunge with the right leg forward. Bring yourself up into crescent lunge. Bring your hands together into your heart. Lengthen your spine forward, twisting your left elbow to the outside of your right thigh. Drop your left knee to the ground if you need more support. Lift your heart to the sky and breathe.
10. Humbled Warrior
Return to crescent lunge, step your back foot back into a 45-degree angle, pointing towards the top left corner of the mat. Bind your hands behind your low back, lacing your fingers together. Breathe in, lifting your chest. Exhale, folding your torso down towards your right knee.
**Repeat 9 and 10 on the other side.
11. Alligator Stretch
Lie down on your stomach with your arms out in a "T" position. Push with your left hand to roll onto your right side, leaving your right arm as is. Use your left leg to stabilize if needed.
Relax your head down, pulling your left hand into a half bind behind your back if you can.
12. Supported Fish Pose Variation
Using a yoga block, set the flattest and widest way on the floor. Lie on the block so that it stretches behind your shoulder blades. Drop your head back. Allow the knees to fall open, taking your hands behind your head to open your shoulders.
You can finish your Savasana in supported fish pose or move your block to finish in traditional Savasana lying flat.