Week 2: Return to Ease Yoga Sequence
This week’s sequence is a gentle reset for your spine and nervous system. Cat–Cow mobilizes the spine and coordinates breath with movement, helping reduce stiffness and bring you back into your body. Child’s Pose encourages steady, rib-expanding breaths that signal safety to the nervous system and soften stress held in the back and shoulders. Knees-to-Chest releases the low back and hips while supporting calmer breathing, making it a great sequence for winding down, easing tension, and returning to a grounded, steady state.
This asana sequence is designed for beginners.
Cat–Cow (Marjaryasana–Bitilasana)
How to do it (step by step):
Start on hands and knees (tabletop). Wrists under shoulders, knees under hips. Spread your fingers wide.
Find neutral spine: imagine a long line from the crown of your head to your tailbone.
Inhale — Cow: Tilt your pelvis back so your sit bones lift, belly softens, chest gently moves forward, and you lift your heart. Let your gaze come up slightly (keep your neck comfortable).
Exhale — Cat: Press the floor away, round your spine up toward the ceiling, tuck your tailbone, and draw your belly in. Let your head relax.
Keep moving slowly: inhale to open, exhale to round for 5–8 cycles.
Finish by returning to a neutral spine and taking one steady breath.
Breath cue: Inhale—open the chest. Exhale—round and release.
Child’s Pose (Balasana)
How to do it (step by step):
From hands and knees, bring your big toes together, then let your knees separate (as wide as you're comfortable) or keep them closer if that feels better.
Sit your hips back toward your heels.
Walk your hands forward and lower your forehead to the mat (or rest on stacked fists/block).
Let your arms be long in front, or bring them alongside your body, palms up, for a more restful version.
Breathe slowly into your sides and back ribs—feel them gently expand.
Stay for 5–10 slow breaths, then press into your hands to come back up.
Breath cue: Slow, steady breaths into the ribs—expand on the inhale, soften on the exhale.
Supine Knees-to-Chest (Apanasana)
How to do it (step by step):
Lie on your back. Let your shoulders relax, and your neck feel long.
Bend your knees and place your feet on the floor.
Bring one knee in at a time, then hug both knees toward your chest (hands to shins or behind thighs).
Inhale: let your belly expand and soften—don’t force the knees in.
Exhale: gently hug the knees closer, feeling the low back widen into the mat.
Optional: rock side to side a few times for a light massage.
Stay for 5–8 breaths, then release your feet back to the floor.
Breath cue: Inhale—expand the belly. Exhale—hug in and release tension.
