Morning Meditation Sequence

Practice this sequence at the start of each day to open the body, preparing you to sit, to settle the mind, and to centre yourself for the day.

Sit in (Easy Pose), legs John Ogilvie is founder and director of Byron crossed and palms of the hands pressed together. By pressing the thumbs to your breastbone you Centre. John has been teaching yoga classes, remind yourself to cultivate qualities training yoga teachers and running retreats for of the heart during your practice. over 25 years. www.byronyoga.com

Step back on the exhale into Adho Bend right knee and take the right From Dog step right foot forward Mukha Svanasana (Downward toes to left side of mat and right into Ashva Sanchalanasana (), Facing Dog Pose). Lift sitting bones knee forward to touch back of right fingers touching floor lightly, hips towards ceiling, relax neck down, wrist into Pigeon Pose. Release square to the front of the mat. and gradually start to straighten forward, arms outstretched, chest to Inhale, lift and open the chest, legs. Take five breaths lengthening leg. Step back into Dog. Repeat looking forward. the back, arms, and legs. other side.

Step left foot forward, exhale and Step right foot back into Ashva Step left foot back and release fold forward from hips into Sanchalanasana , left side. buttocks to heels into (Standing Forward (Child’s Pose) with arms extended Bend). Wrap hands around calves or forward to open the shoulders and place them on the floor. Bend the chest. Then come up onto the hands knees if necessary to avoid straining and knees. lower back. Draw shoulders away from ears.

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Bend the elbows, draw the chest Press back onto hands and knees, Exhale, arch into Bidalasana (Cat between hands and rest pubic bone knees directly under hips, shoulders Pose) by drawing chin to chest, chest onto the floor. The navel, while still directly over wrists. Inhale, look to ceiling and buttocks tuck under. resting on floor, draws back to the forward. Lift the sitting bones and Repeat several times. spine. Lift the chest and drop the have the chest looking forward with shoulders away from the ears. the neck extended.

Release twist and come into Eagle Pose bringing left elbow on top of Stretch left leg out behind, take right Move into a twist to your right side, right, wrapping forearms and knee to centre of mat, right foot to left arm crosses to outside of the pressing palms together. Draw left side of mat. Place the left knee right thigh. shoulders down as the bottom behind right, left foot to right side of elbow presses up and the top elbow mat. Sit between heels. down. Release arms. Change sides, left leg on top, repeating twist and arm variations on the left side.

Release legs and balance on the Release to sitting in Sukhasana with Begin alternate nostril breathing. sitting bones in Boat Pose. Begin the eyes closed, arms outstretched, Right hand rests with index and with legs bent, progressing to raising the backs of the hands on the knees middle finger on third eye with the feet in line with knees, then to and the thumb and first finger thumb on right side of the nostril, straightening the legs and taking touching. ring finger on the left side of hold of the big toes and opening legs nostril. Close left nostril, exhale, wide. inhale right side, close right nostril exhale, and inhale through the left. Repeat several times. australian yoga life 2 Byron Yoga Centre