Essential Sequence: 30-Minute Whole Body Sequence

There are days when we want to work toward a peak pose, and there are other days when we’re not sure what to do with our bodies. On those days, I always find it’s most helpful to do an all-around balanced, whole body yoga sequence: One that stretches and strengthens all the different regions of the body, that works the front body, back, and side body, and that allows me to turn upside down, even if only for a 5-10 breaths.

Not only are these types of whole body yoga sequences physically balancing, they are often incredibly soothing to the nervous system.

To encourage this effect, I invite you to spread your attention evenly throughout your whole body as you do each pose in the yoga sequence below. Instead of focusing on the part of your body that feels the biggest sensation or stretch — which, by the way, can be a very valuable technique for focusing attention during asana practice — try to give all the different parts and pieces of the pose the same amount of attention. Let the shapes of the poses spark genuine curiosity in you — check in to what the back leg is doing in Warrior II or what the fingers are doing in Triangle Pose. By cultivating this type of attention, you’ll create a wonderful sense of soothing equanimity in your attention, in your nervous system, and in your poses.

{illustrations by MCKIBILLO}