If you are getting back to the yoga mat after a long gap, because of either health reasons, emotional reasons or just that life got busy, then first off, congratulations are due to you. You have already taken the first and the hardest step- convinced yourself that you can and you want to get back to your yoga practice!
What can you do if you are going through endless self doubts about whether you will be any good at practicing asanas at the level you left off or if you have lost strength in all these years or months that you have been away?
The answer is very simple. Yoga is not a competition. It is a warm bear hug when it’s raining outside. It is the kindness you extend to yourself, your body and mind, it is the attention and awareness your mind and body have been asking for. So don’t worry, you will not be losing out on anything that is precious in your next stint with yoga. Doing even 15 minutes of simple poses to begin with is better than not getting any yoga done, any day! As long as you root your practice in kindness and focus on being with your body and breath in each pose, you will find yoga embraces you totally and unconditionally, irrespective of how long you were gone.
And also, there is such a thing as muscle memory. So if you have been consistent in your practice in the past, you may need some time in strength building but you will be able to get the postures right sooner than you imagine, because your muscles do remember.
Here’s a simple yoga sequence to kickstart your yoga journey again!
Before we begin with the poses, it is good to remember to be kind and gentle to your body. Listen to your body and do only as much as your body lets you to. If it is hurting or your body quivers at any stage, gently ease out of the posture and rest. Slowly with regular practice you will see your strength and capacity expand.
1. Easy pose
- Sit easily and comfortably.
- You can use a cusion or a yoga brick so you can sit with your spine erect.
- Sit tall and close your eyes.
- Breathe in through the nose and breathe out through your mouth slowly.
- Now take normal but deep breaths.
- As you breathe in place one hand on the chest and the other on the belly. Keep breathing in this posture.
2. Easy pose upward facing interlocked fingers (Baddhanguliyasana)
- Interlace your fingers and stretch them forward as you gently drop your head between your hands stretched out. You will feel the stretch in the upper back and shoulders.
- Now keeping fingers intertwined, start to lift the palms straight up towards the sky.
- Take another deep breath in and as you exhale release the stretch bringing your hands to your side with fingers almost grazing the floor.
3. Seated sidebends
- Taking a deep breath in, pick the right hand up.
- Exhale and get into a side bend, bending to your left.
- As you do this, the left hand stretches out on the side on the floor.
- Keep breathing in this posture.
- Taking a long deep breath in bring the right hand back up to the sky and breathing out bring it down to the side.
- Repeat the side bend from the left side up.
4. Cat-cow stretch (Marjaryasana-Bitilasana)
This is a gentle yoga flow that warms up the spine and improves flexibility.
- Begin on all fours in a tabletop position.
- Align your wrists under your shoulders and knees under your hips.
- Keep your back neutral and your gaze downward.
- Drop your belly toward the mat.
- Lift your chest and tailbone upward.
- Gaze slightly upward without straining your neck.
- Round your spine toward the ceiling.
- Tuck your chin toward your chest and your tailbone inward.
- Press firmly through your hands and knees.
- Inhale as you transition into Cow Pose.
- Exhale as you move into Cat Pose.
- Flow between Cat and Cow for 5–10 breaths, synchronizing your movements with your breath.
This stretch releases tension in the spine and improves posture, making it ideal for restarting a yoga practice.
5. Child’s pose (Balasana)
- Start in a kneeling position with your big toes touching and knees either together or slightly apart.
- Sit back on your heels, resting your hips on them.
- Extend your arms forward or let them rest alongside your body with palms facing up.
- Lower your chest toward the mat, resting your forehead gently on the floor.
- Relax your shoulders, neck, and jaw, letting your body sink into the pose.
- Breathe deeply, holding the pose for 30 seconds to a a minute.
- To release, use your hands to push yourself back into a seated position.
- This pose gently stretches the lower back, hips, and thighs while promoting relaxation.
6. Plank pose
- Start in a tabletop position with your wrists aligned under your shoulders and knees under your hips.
- Step your feet back, straightening your legs, with toes tucked under.
- Align your body in a straight line from head to heels, avoiding sagging or lifting your hips too high.
- Engage your core muscles by pulling your navel toward your spine.
- Keep your shoulders stacked directly over your wrists and spread your fingers wide for stability.
- Gaze slightly forward, keeping your neck neutral.
- Hold the pose for 20–60 seconds, breathing deeply.
- To release, gently lower your knees to the mat.
This pose strengthens the core, shoulders, and arms while improving overall stability.
7. Cobra pose (Bhujangasana)
- Lower your body slowly from Plank Pose, bending your elbows close to your sides, and lie flat on your stomach.
- Position your palms under your shoulders with fingers spread wide.
- Press the tops of your feet and thighs firmly into the mat, keeping your legs straight and close together.
- Inhale and lift your chest, head, and upper abdomen off the mat, engaging your back muscles.
- Keep your elbows slightly bent and close to your body; avoid overextending your arms.
- Roll your shoulders back and down, creating space in your neck and chest.
- Gaze slightly upward without straining your neck.
- Hold the pose for 15–30 seconds, breathing deeply and evenly.
- Exhale and slowly lower your chest and head back to the mat.
This flow strengthens the spine, opens the chest, and enhances flexibility in the back.
8. Downward-Facing Dog (Adho Mukha Svanasana)
- From Cobra Pose, lower your chest and forehead gently back to the mat.
- Tuck your toes under and position your hands firmly under your shoulders.
- Press into your palms and lift your hips upward, transitioning into an inverted V shape.
- Straighten your arms and legs while keeping a slight bend in your knees if needed.
- Align your head between your arms, letting your neck relax, and gaze toward your navel or thighs.
- Press your heels gently toward the mat (they don’t need to touch) and spread your fingers wide for stability.
- Distribute your weight evenly between your hands and feet, engaging your core and thighs.
- Hold the pose for 5–10 breaths, focusing on lengthening your spine and deepening your stretch.
This pose stretches the back, hamstrings, and shoulders while calming the mind and energizing the body.
9. Equestrian Pose
- From Downward Dog, exhale and step your right foot forward between your hands.
- Align your right knee directly above your ankle, creating a 90-degree angle.
- Lower your left knee gently to the mat, untucking your toes so the top of your left foot rests on the floor.
- Inhale and lift your chest, keeping your fingertips or palms on the mat for support.
- Roll your shoulders back and down, opening your chest.
- Lengthen your spine, gazing forward or slightly upward without straining your neck.
- Keep your hips square, gently pressing them downward for a deep stretch.
- Hold the pose for 3–5 breaths, then switch sides by stepping the left foot forward.
This pose stretches the hip flexors, quadriceps, and groin while improving balance and opening the chest.
You can slowly repeat the last three poses three times.
Come back into child pose. Rest in there for a few breaths. Come back up into a seated position. You can close your practice with a short guided meditation. It is important to meditate and rest after practicing asanas to retain the complete benefit of the practice
