Five Minutes? Five Foundational Poses to Freshen Up 

by Stephanie F. Earls

Child’s Pose Variation

Years ago as a new teacher I heard an interview with composer Stephen Sondheim. When asked about art he said, “Art in itself, is an attempt to bring order out of chaos.”

This captured something I feel about yoga. Yoga is art to me: a combination of boundaries and freedom that facilitates creativity. It is a framework that we can use to cultivate safe haven when life (interiorly and exteriorly) feels chaotic or uncertain. Yoga doesn’t hold false promises. It simply leaves itself for us, as if on our doorstep like a package, available to be unwrapped and explored, with curiosity. The deeper I delve into the practice the more I realize that the most simple things can be the most enlightening; the more I trust that yoga is reprieve. Yoga has taught me that our spirit is the source of our safety and our essence is ease.

In a past post Healing is Real I explained how my own healing and comfort were cultivated day to day with sometimes the smallest efforts. In that light and with a more practical edge, here I share five staples of my home practice to spark your own or to serve as a blueprint to help you feel stronger and more spacious in your body if even just for five minutes. No mat required! All you need is your body and your presence of mind. Take it slow and hold each pose or link them together for a simple, effective flow. Come to class to learn nuance and polish your form. At home keep it simple, listen to your intuition and do what feels good. Notice your breath.

Symmetrical Stretch

1. Symmetrical Stretch can be done standing up or laying down. Are you just waking up? Try it in your bed. Have you been stuck at a desk? Stand up and reach for the sky. This pose is so easy and intuitive you don’t need a yoga teacher to “get it”. Reach your arms up over head and stretch your legs forward. If you are standing up, push your feet down and energetically apart against the ground or rise to tip toes. If you are laying, point your toes and then flex your feet. Which way makes you feel better? Vary the stretch in the arms by hooking the thumbs and try to reach your arms apart, or interlace the fingers and flip the palms…or my favorite, open your body like letter X. Try swaying a little to the right and left. Think of this as a wake up stretch. What does your breath do?

Child’s Pose

2. Child’s pose/Balasana and Knees to Chest are two poses but one in the same depending on how you look at it. One might be easier than the other if you have tender knees or hips. If you are on your back bring knees to chest, hold the knees with your hands or reach for your feet. Knees can be together or apart, close to the body or over the hips. Place your legs so that your back feels comfortable or stretch the back by lifting your upper body off the floor. For a gentler version support your head with a blanket and rock your head side to side to release your neck. Knees to chest eases a tired back. If your hips and knees are healthy take the same shape facing the ground in Child’s pose/Balasana. Start on hands and knees and sit back as if you are putting your hips on your heels. Let the back round. Knees can be together (to support the low back) or apart (to give more room for the body and breath). Rest your head on the floor or your hands. Practicing child’s pose quiets the mind and calms the nervous system. The energy of this pose is a bit like a shell for a turtle, protective and quiet.

Reclined Twist

3. Reclined Easy Twist. Twists feel great and this one is easy. Lay on your back and bring your knees toward your chest and then drop both knees to one side. Open your arms out to the sides like letter T or put one hand on your belly or ribs to get tactile feedback about the rhythm of your breath. Turn your head in the direction that feels easy. Stretch through it or just rest and wait and let the twist do the work for you. Switch sides. This pose makes room for deeper breaths because it opens up lung space in the chest, ribs, collarbones and back. It also encourages healthy digestion.

Downward Facing Dog

4. Downward Facing Dog/Adho Mukha Shvanasana is a stretch and strengthener for the whole body. It looks like an upside-down V. Start from hands and knees: tuck your toes and push into your hands so that your hips come up into the air. Imagine stretching your spine as your hips lift up and your arms energetically push forward. Keep the knees bent if you need and reach through your heels. I remember one friend and teacher used to say “forget this is called down dog and just think of it as holding yourself up on your hands and feet with your butt in the air.” I loved that because it freed me up to figure out the most efficient way to hold myself in the pose and made it a little more fun. There are many ways to refine this posture and they are important and worthwhile. Refine if that feels good or let that be your motivation to come to class. Sometimes letting go of the picky details and moving freely in ways to feel comfortable (stable, spacious and strong) does the trick at home. Trust your intuition.

5. Low Lunge/Anjaneyasana is one of my favorite poses for its ability to strengthen, ground, tone and stretch the body. It encourages space in the hips, length in the torso and lift in the heart. It is invigorating. From Downward Dog or from hands and knees, step one foot between your hands so that the knee is over the ankle. Set the back knee down and slide it a bit behind the back hip to feel a slight stretch at the front of the hip. Press the top of your back foot into the ground and press down and energetically forward with your front foot so that the torso lifts up off the front thigh. Extend this pose into your arms by reaching toward the sky. Lift your gaze, lift your intention. Try little movements or a deep breath to cultivate ease while you work. Switch legs and repeat.

These poses get the job done whether you need to make space in your body, calm your nerves, or energize yourself. Practice these poses simply, combine elements or embellish them with your personal touch, even if for five minutes. When you do, see how moving your body and paying attention to yourself refocuses you. Use your body to freshen your mind and heart. Create your art. Bring order out of chaos.

If you have questions or want to practice with me I am available for private instruction 

and Public classes at Central Mass Yoga and Wellness:

Monday 930am Yin Yoga
Tuesday 530pm Hatha 1
Wednesday 930am Hatha 2/3