The Hive Dive - Two Sequences for March
So sorry for the delay on these! Below are two sequences for you to use, if you'd like, for the month. These should take about 10-20 minutes. Let me know if you have questions!
CALMING (Forward Folds)
Sukasana - seated, cross-legged - close eyes and center w/breath, sensation and sound for a minute or so) then open eyes and fold forward (3 breaths); switch crossing of legs, repeat
Table pose → Child’s Pose (move in and out with breath, 3-5x, then hold Child’s Pose for 5 breaths)
Adho Mukha Svanasana - Downward Facing Dog (3-5 breaths)
Low Lunge (R leg forward) → straighten front leg for hamstring stretch (move in and out 3x then hold hamstring stretch for 5 breaths); repeat w/L leg forward
Janu Sirsasana (head to knee pose) - sit on a folded blanket, R leg straight, L leg bent, knee wide, sole of foot to R inner thigh (forward fold over R leg) - 3-5 breaths; repeat w/L leg forward
Balasana (Child’s Pose) - hold 10-15 breaths
Savasana - lie down w/rolled blanket under knees, close eyes and rest for 3 min (use a timer)
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ENERGIZING (Backbends)
Sukasana - seated, cross-legged - close eyes and center w/breath, sensation and sound for a minute or so) then open eyes; inhale and raise arms overhead, exhale twist to the right, releasing the arms down (hold 1-2 breaths); inhale lift arms and exhale turn to the left (hold 1-2 breaths)
Table pose → Cat/Cow (inhale, arch the belly toward the floor, lift the chest; exhale, arch the spine toward the ceiling) - 5 rounds
Adho Mukha Svanasana - Downward Facing Dog (3-5 breaths)
Table → lower to the floor on exhale (lay on belly); inhale and lift chest (hands by the sides of the chest, elbows bend) into Cobra pose (3x)
Table → come to kneeling upright (w/blanket under knees) → Ustrasana/Camel Pose (place hands at back of pelvis, inhale, roll shoulders up and back to open the chest, lift rib cage away from waistline; exhale arch up and back (more important to move UP & arch from the upper spine than to collapse at the lower back)
Child’s pose (3-5 breaths)
Savasana - lie down w/rolled blanket under knees, close eyes and rest for 3 min (use a timer)
 Ellie
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