An Energizing Yoga Sequence to Balance Kapha

CAT/COW
(Chakravakasana)

This gentle backbend stretches and massages your spine, waking up the body.

• Come onto your hands and knees with your weight balanced evenly on all four points.
• Inhale as you look up, allowing your belly to drop down toward the earth.
• Exhale as you tuck your chin into your chest, draw your navel toward your spine, and arch your spine up toward the sky.
• As you move with the breath, note and release any tension in the body.
• Continue this fluid movement for at least 1 minute.

SUN SALUTATIONS
(Surya Namaskara)

Sun salutations wake up the entire body, allowing you to feel light and energized. Do 4-10 rounds. 

• Stand in tadasana (mountain pose) with your hands in anjali mudra (palms together in prayer).
• Inhale into utkatasana (chair pose).
• Exhale to fold into uttanasana (forward fold).
• Inhale as you lengthen your spine and look forward.
• Exhale as you place your hands on the floor and step back into high plank.
• Lower to the floor, keeping your elbows drawn in toward your torso.
• Inhale to lift up into bhujangasana or urdhva mukha svanasana (cobra or upward facing dog).
• Exhale into adho mukha svanasana (downward facing dog).
• Inhale to step your right foot forward to come into virabhadrasana I (warrior I).
• Exhale to press back into adho mukha svanasana (downward facing dog).
• Inhale to step your left foot forward to come into virabhadrasana I (warrior I).
• Exhale back into adho mukha svanasana (downward facing dog).
• Inhale to jump, step, or walk your feet forward in between your hands, lengthening your spine to look forward.
• Exhale to fold into uttanasana (forward fold).
• Inhale to lift into utkatasana (chair pose).
• Exhale to stand in tadasana (mountain pose) with your hands in anjali mudra (prayer)

WARRIOR II
(Virabhadrasana II)

This classic standing asana helps to build stamina and strength and helps to increase blood circulation. 

• From standing, step your left foot back with your toes facing out at a 45°
• Point your right toes forward.
• Slowly bend your right knee forward and slightly to the right, making sure your knee doesn’t fall inward.
• Raise your arms parallel to the floor, with your palms facing down.
• Press firmly into both feet, lengthen your spine, and feel a line of energy extending from the fingertips.
• Gaze over your front fingertips or focus on your third-eye, the space between the eyebrows.
• Hold this pose for up to 1 minute.
• Do the other side.

EXALteD WARRIOR
(Viparita Virabhadrasana)

This energizing pose opens your heart center, lengthens your spine, and strengthens your legs. 

• From standing, step your left foot back with your toes facing out at a 45°
• Point your right toes forward.
• Slowly bend your right knee forward and slightly to the right, making sure your knee doesn’t extend past your ankle.
• Root firmly into your feet and draw your navel to your spine as you lift your right arm up and then parallel, your palm facing down.
• Extend your left arm along the back of your leg, and your right arm up as you gaze upwards.
• Hold this pose for up to 1 minute.
• Do the opposite side.

COBRA
(Bhujangasana)

This gentle backbend wakes up your spine and relieves fatigue. 

• Lie on your stomach with your hands under your shoulders and your fingers facing forward.
• Draw your elbows in toward your body.
• Press into your hands to lift your head, chest, and shoulders partway, halfway, or all the way up.
• Keep your elbows slightly bent.
• To deepen the pose, allow your head to drop back, stimulating your throat chakra.
• Hold this pose for up to 30 seconds.
• Release the pose and rest your head with your arms alongside your body.
• Gently move your hips from side to side.
• Do this pose 1-3 times.

BOW POSE
(Dhanurasana)

This backhanding asana opens your heart center and stimulates your abdominal organs. 

• Lie on your stomach with your arms alongside your body.
• Bend your knees and reach your hands back to take hold of the outside of your ankles.
• Inhale as you lift your head, chest, and knees.
• Breathe deeply, gazing forward or internally focusing at the space between your eyebrows.
• Hold this pose for up to 30 seconds.
• Release the pose.
• Rest your head and gently shake your hips from side to side.
• Do this pose 1-3 times.

LEGS-UP-THE-WALL POSE
(Viparita Karani)

This restorative asana is a wonderful way to feel grounded both mentally and physically at the end of your session. 

• Sit with your right side against a wall.
• Swing your legs up and against the wall as you lie back.
• For extra support, place a folded blanket or pillow under your hips.
• Rest your arms in any comfortable position.
• Remain in this pose for up to 15 minutes.

*For women on their moon cycle, or for those with problems with blood going to the head, inversions are inadvisable; please take butterfly pose as a safe alternative.