Week 3: Rooted In Presence Yoga Sequence
This week’s practice is designed to ground the body while gently releasing stored tension. Mountain Pose builds a sense of steadiness and presence, Forward Fold encourages letting go through the spine and nervous system, and Seated Twists help create space, both physical and mental, by supporting digestion, circulation, and spinal mobility. Together, these movements invite calm awareness, helping you feel rooted, centered, and more connected to the present moment.
This asana sequence is designed for beginners.
Mountain Pose (Tadasana)
Breath cue: Inhale lift through the crown, exhale ground through the feet.
Stand tall with feet hip-width (or big toes touching, heels slightly apart—choose what feels steady).
Spread your toes and press all “4 corners” of each foot down: big toe mound, pinky toe mound, inner heel, outer heel.
Soften your knees (not locked) and feel your legs gently engage.
Stack your posture: hips over ankles, ribs over hips, head over ribs.
Relax your shoulders down and back; let your arms rest by your sides, palms facing forward or in.
Lengthen your spine: imagine a string lifting the crown of your head up.
Breathe:
Inhale: feel the body grow taller—lift through the crown.
Exhale: feel heavier through the soles—ground through the feet.
Stay for 5–8 slow breaths, steady and calm.
Quick tip: If you feel wobbly, widen your stance slightly.
Standing Forward Fold (Uttanasana)
Breath cue: Inhale halfway lift, exhale fold and soften.
Start in Mountain Pose.
Hinge at your hips (think: belly toward thighs), keeping your spine long as you begin to fold forward.
Let your hands reach toward the floor, shins, or thighs—bend your knees as much as you need.
Exhale: fully fold and soften your neck and jaw (head heavy, shoulders relaxed).
Inhale: Halfway lift
Bring hands to shins or thighs (or fingertips to the floor).
Lengthen your spine forward like a tabletop—neck long, gaze slightly down.
Exhale: Fold again
Re-bend knees if needed and melt into the fold (soft belly, relaxed shoulders).
Repeat the breath flow 2–4 cycles:
Inhale halfway lift → Exhale fold and soften.
Quick tip: If hamstrings feel tight, keep a generous bend in the knees so your lower back stays happy.
Seated Twist (simple seated spinal twist)
Breath cue: Inhale, lengthen, exhale, twist gently.
Sit on the floor (or a folded blanket) with legs extended. Sit tall.
Bend your right knee and place your right foot outside your left thigh.
Option: keep the left leg straight, or bend the left knee if that’s more comfortable.
Inhale: reach the crown up—lengthen your spine.
Place your right hand behind you for light support.
Bring your left elbow to the outside of your right knee (or hug your knee with your left arm—gentler).
Exhale: begin a slow, gentle twist from the ribs—no yanking. Keep shoulders relaxed.
Keep breathing:
Inhale: grow taller (create space between vertebrae).
Exhale: twist a tiny bit more, staying easy and pain-free.
Hold for 4–6 breaths, then unwind on an inhale and switch sides.
Quick tip: Think “tall first, twist second.” If your back feels pinched, reduce the twist or sit on a cushion.
