2020 had a way of knocking people off-balance. So as we gratefully enter a new year filled with possibilities, we can use this gentle sequence of grounding yoga poses to regain our footing for the present and future by reconnecting with our body and the Earth.
Cow and Cat poses
These are often used as opening poses for a reason; they align and strengthen our spine. Get onto your hands and knees and, while inhaling, drop your belly and gaze upward, curving your spine as far down as you can while still being comfortable. Then, exhale and curve your spine upward, reaching into cat position while looking inward. Repeat four more times.
Stand with your feet at shoulder width and hands extended slightly from your sides (mountain pose), then extend them upward into an invigorating stretch, palms facing together. Bend your knees until your torso forms a right angle with your thighs. Squeeze your shoulders together and tighten your belly and hold 30 seconds, inhaling and exhaling to the count of five.
Warrior II pose
Begin in mountain pose, then step the left foot about 3 feet backward. Extend your arms with palms facing down. Turn your right foot and bend right knee into 90-degree angle. Align your heels and keep your shoulders straight. Hold for up to 10 breaths, then switch to other side.
Reclining Bound Angle pose
Lie on your back with the soles of your feet together, letting your knees fall to the sides. Bring your hips closer to broaden your lower back. Arms can be at your sides or clasped over your head for additional stretching. Hold for up to 3 minutes with your eyes closed. You can use pillows to support your knees or spine, if necessary.