Stretching is simply the best way to open up your body, release tension, and lift your energy. To lead your five-minute full-body routine, we have the founder of Love Yoga, Sian Gordon Fujikawa, to guide you through a session you can repeat in the comfort of your home. Remember to lift your chest, inhale and exhale deeply, and clear your mind while you enjoy this quick and restoring sequence.
The Routine:
Figure Four Stretch
Marichyasana C Twist
Badhakonasana (Butterfly Pose)
Squat
Uttanasana
Down Dog to Down Dog Split
Lunge
Modified Pyramid
Balasana (Child’s Pose)
The Move: Figure Four Stretch
How to: Come to sit with your legs extended out in front of you. Place your right ankle over your left knee and then bend your left knee any amount. Have your hands on the floor behind you and use them to lift your chest. Flex your right foot and sway your hips from side to side. From here, extend the left leg long onto the floor and flex both feet. Walk your hands forward and focus on the hinge of the hips rather than rounding your back to come forward.
The Move: Marichyasana C Twist
How to: Fold your right leg in and step your foot to the outside of your left thigh. Bring your right hand behind you and left arm across your right leg. The hand behind you maintains the lift of your heart. The arm around your leg twists you deeper.
Switch sides and complete the figure four and twist on the left side.
The Move: Badhakonasana (aka Butterfly Pose)
How to: Bring the soles of the feet together and the knees wide. Hold onto your ankles and move forward as you hinge from your hips, and fold so you lengthen all four sides of your trunk.
The Move: Squat
How to: Bring the soles of the feet to the floor and then use your hands behind you to push the floor away as you come into a squat.
The Move: Uttanasana (standing forward fold with shoulder open)
How to: Fold over your legs with your feet hip-distance apart. Interlace your fingers behind your back all the way to the webbing lift and drop the arms to the back of your head. Keep your knees bent, relax your neck, and spread the toes.
The Move: Down Dog to Down Dog Split
How to: Bend one knee at a time and extend the other leg. Lift the right leg, bend the knee, and open up the hip. Let your whole side body open without collapsing the left side. Reach your arms and again feel like you’re pushing the floor away.
The Move: Lunge
How to: Engage your core and softly step your right foot between your hands at the top of the mat. Left your chest and let the knees move away from one another.
The Move: Modified Pyramid
How to: Straighten your back leg and front leg. Square your hips, lengthen the waist, bend the elbows, and release the brain to the floor. Repeat on the other side.
The Move: Balasana (Child’s Pose)
How to: Fold your legs underneath you and rest your head on the floor. Release the arms and let the back body spread. Let your breath lengthen and soften.
Sian is the founder of Love Yoga in Los Angeles. After completing her master’s in psychology, Sian pivoted to yoga. She has used Love Yoga to marry her love of Iyengar, Katonah, and Vinyasa yoga. Sian teaches several training courses and retreats throughout the year, but you can usually find her surfing or building sandcastles with her daughter on the beach in Malibu.
Up next, shop more from the Poosh Shop here.
