Weave your body in.
Weekly foundation practices help you get back into your body so you can source the wisdom and support that’s available to you there. They are designed to be easy to action and accessible to all bodies.
What helps you to weave your body into your work?
Practice: Weave Your Body In
For 5 minutes each day, I want you to connect to your ability to begin your work by weaving yourself into its structure first. For this practice, you need a space big enough for a yoga mat or a towel. If standing isn’t available to you, check out this chair Sun Salutation variation.
Start in Mountain pose at the top of your mat. Big toes touching and heels slightly apart. Soften the backs of your knees and relax your shoulders down and back. Bring a slight tuck to your chin so the back of your neck is spacious.
Exhale. Relax your shoulders and sink into your feet.
Inhale. Reach your arms up overhead. Let your gaze lift to look at your hands.
Exhale. Swan dive forward with soft knees. Fold over your thighs and release the head and neck.
Inhale. Lengthen halfway up to a flat back. Either press your palms into your shins or come up to your fingertips. Collar bones are reaching forward as the back of the neck lengthens.
Exhale. Bend your knees, plant your palms and step back to a push up position. Keep exhaling as you lower either halfway or all the way down.
Inhale. Come up to Upward Facing Dog or to Baby Cobra.
Exhale. Press back to Downward Facing Dog. Hands are a little wider than your shoulders, fingers spread wide. Relax your shoulders away from your ears and soften the backs of your knees so your spine can lengthen and your heels can press down towards the ground.
Inhale. Fill up the side body, back body and front body.
Exhale. Bend your knees, look forward and softly step or jump your feet up between your hands. Toes are touching with heels slightly apart.
Inhale. Lengthen halfway up to a flat back.
Exhale. Fold and drape your belly over your thighs, head heavy.
Inhale. Roll up through each vertebra of your spine as you come up to standing, reaching your arms up until your palms touch overhead.
Exhale. Draw your hands into prayer.
Repeat 9 more times.
On the final round, allow yourself to close your Sun Salutations in a way that feels meaningful to you.
Before starting this practice, take a deep belly breath and connect to the substance and malleability of your body. Feel your feet rooting down into the floor as the crown of your head extends up towards the ceiling. Check in with any thoughts that might be pulling you out of your body. Acknowledge them and bring your attention back to your body and your breath. Exhale and begin the practice.