This sequence begins with 3 forward folds for encouraging introversion and focus. 

Hold each pose for 3-5 minutes. 

1. Caterpillar: unlike your classic seated forward fold make sure your feet are not flexed and the muscles in the legs are relaxed. USE AS MANY PROPS AS NEEDED! Sit on a blanket/cushion. Place blocks/bolster/blanket under knees. Place a bolster/pillows on your legs to support your torso. Prop up your head with fists. As you rest here you might imagine thoughts draining out of your forehead as you allow the earth to absorb them. After 3-5 minutes slowly release the pose by bringing your hands behind you to prop yourself up. Sit & feel the echo of the pose in your body.

2. Butterfly: Same rules apply here: make sure you support yourself as much as necessary. If you find it hurts to have your knees bent in this way make sure you place something underneath. Now that you have dropped in to your body with caterpillar you might be ready to begin shifting into the “flow” phase. Connect with a sense of flow in your body. Even if you do not feel any flow you can encourage it by deepening your breath and/or visualizing that the sensations you feel are flowing through your entire body instead of remaining stagnant. 

3. Sleeping Swan: (aka pigeon). This pose often stirs up a lot of sensation. Can you take a step back from the sensation and observe it without judgement? Notice the ebb&flow of sensation&breath. In this pose practice cultivating your ability to witness your experience without reacting. Even when you have a desire to move can you observe the sensation and just let that be? (if you have a desire to move because you are in pain- please move!)

4. Supported Side Bend: in this pose you place a bolster/pillows under the side of the torso underneath the armpit. You can have the knees bent or straight. The arms can be alongside the ears if comfortable. After a minute or so you might keep the knees/legs where they are as you roll on to your back into a supine twist. This is the pose to “let go”. To let yourself be. Allow. Surrender. Nothing to do but just be. 

Taking 20 minutes to do this could totally turn your day around! Let me know if you try it!