Beginner Yoga Lessons in the Office with Jessie and Hollywood Kyle
Hey everybody! Jessie and Hollywood Kyle here! We’d like to share some yoga poses with you that are great for beginners.
Jessie’s been practicing yoga for the past 10 years, and has been teaching for the past 3 and a half years! Kyle’s more of a beginner, so you’ll see in some of his poses he makes some modifications, which are totally fine! Do what’s comfortable and ease into your practice.
Yoga is one of the simplest and proven ways to reduce stress and maintain and develop a healthy mindset. October is not only Breast Cancer Awareness Month, but also Mental Illness Awareness Month. Feel free to try these poses at home, maybe before bed or when you wake up to start your day. To preface these poses and the act of yoga, let’s just be forward and say no one is perfect at yoga. If you can’t exactly acquire a pose or it doesn’t look too pretty, don’t worry. Yoga is for the experience, not just to do. So be you, love yourself, and see how it feels to relax and engage your mind with your body…
20 Yoga Poses Everyone Should Try
Sukhasana (Easy Seat Pose)
ShareSit on the edge of a firm blanket. Extend your legs in front of your body and sit up straight in Seated Staff Pose (Dandasana). Then, cross your legs in front of you at the shins. With your knees wide, place each foot beneath the opposite knee. Fold your legs in toward your torso. Place your hands on your knees, palms down. Balance your weight evenly across your sit bones. Align your head, neck, and spine. Lengthen your spine, but soften your neck. Relax your feet and thighs. Gaze straight ahead with soft eyes. Hold for up to one minute or for the duration of your meditation or pranayama practice. Release and change the cross of your legs.
Tadasana (Mountain Pose)
ShareStand with your feet together and your arms at your sides. Press your weight evenly across the balls and arches of your feet. Breathe steadily and rhythmically. Draw your awareness inward. Focus on the present moment, letting all worries and concerns fade away. Press your big toes together (separate your heels if you need to). Lift your toes and spread them apart. Then, place them back down on the mat, one at a time. If you have trouble balancing, stand with your feet six inches apart (or wider). Draw down through your heels and straighten your legs. Ground your feet firmly into the earth, pressing evenly across all four corners of both feet. Then, lift your ankles and the arches of your feet. Squeeze your outer shins toward each other. Draw the top of your thighs up and back, engaging the quadriceps. Rotate your thighs slightly inward, widening your sit bones. Tuck in your tailbone slightly, but don’t round your lower back. Lift the back of your thighs, but release your buttocks. Keep your hips even with the center line of your body. Bring your pelvis to its neutral position. Do not let your front hip bones point down or up; instead, point them straight forward. Draw your belly in slightly. As you inhale, elongate through your torso. Exhale and release your shoulder blades away from your head, toward the back of your waist. Broaden across your collarbones, keeping your shoulders in line with the sides of your body. Press your shoulder blades toward the back ribs, but don’t squeeze them together. Keep your arms straight, fingers extended, and triceps firm. Allow your inner arms to rotate slightly outward. Elongate your neck. Your ears, shoulders, hips, and ankles should all be in one line. Keep your breathing smooth and even. With each exhalation, feel your spine elongating. Softly gaze forward toward the horizon line. Hold the pose for up to one minute.
Utkatasana (Chair Pose)
ShareBegin in Mountain Pose (Tadasana). Stand with your feet together, with your big toes touching. Beginners can stand with their feet hip-distance apart. Inhale and raise your arms above your head, perpendicular to the floor. Exhale as you bend your knees, bringing your thighs as parallel to the floor as they can get. Your knees will project out slightly over your feet and your torso will form approximately a right angle over your thighs. Draw your shoulder blades into your upper back ribs as you reach your elbows back towards your ears. Do not puff your ribcage forward. Draw your tailbone down to the floor, keeping your lower back long. Bring your hips down even lower and lift through your heart. There will be a slight bend in your upper back. Shift your weight into your heels. Enough weight — approximately 80 percent — should be transferred to your heels so that you could lift your toes off the mat if you wanted to. Keep your breath smooth, even, and deep. If your breath becomes shallow or strained, back off a bit in the pose until breathing becomes easier. Spread your shoulder blades apart. Spin your pinky fingers toward each other so your palms face each other, rotating your arms outward through your thumbs. Gaze directly forward. For a deeper pose, tilt your head slightly and gaze at a point between your hands. Hold for up to one minute. Then, inhale as you straighten your legs, lifting through your arms. Exhale and release back to Tadasana. Those practicing Sun Salutations should move directly from Utkatasana into Standing Forward Fold (Uttanasana).
Uttanasana (Forward Fold)
ShareBegin in Mountain Pose (Tadasana), with your hands on your hips. Exhale as you bend forward at the hips, lengthening the front of your torso. Bend your elbows and hold on to each elbow with the opposite hand. Let the crown of your head hang down. Press your heels into the floor as you lift your sit bones toward the ceiling. Turn the tops of your thighs slightly inward. Do not lock your knees. If you can keep the front of your torso long and your knees straight, place your palms or fingertips on the floor beside your feet. Bring your fingertips in line with your toes and press your palms on the mat. Those with more flexibility can place their palms on the backs of their ankles. Engage your quadriceps (the front thigh muscles) and draw them up toward the ceiling. The more you engage your quadriceps, the more your hamstrings (the rear thigh muscles) will release. Bring your weight to the balls of your feet. Keep your hips aligned over your ankles. Slightly lift and lengthen your torso with each inhalation. Release deeper into the pose with each exhalation. Let your head hang. Hold the pose for up to one minute. To release, place your hands on your hips. Draw down through your tailbone and keep your back flat as you inhale and return to Tadasana. Repeat 5-10 times. Those practicing Sun Salutations should move directly from Uttanasana into Half Standing Forward Fold (Ardha Uttanasana).
Ardha Uttanasana
ShareBegin in Standing Forward Fold (Uttanasana), with your hands or fingertips on the floor at the side of each foot. You can also rest your hands on your shins, or press your palms into yoga blocks at the sides of your feet. Inhale as you raise the front of your torso away from your thighs, straightening your elbows. Lift your collarbones and sternum away from the floor. Reach the crown of your head forward and your tailbone behind you. You can bend your knees slightly to help straighten the torso and spine. Press your fingertips or palms into the floor, to help lift and straighten your torso. Lift your head slightly and gaze forward without compressing the neck. Your torso should be straight. If your back rounds, bend your knees or place your hands higher until your spine is straight. Engage your quadriceps (the front thigh muscles) and draw them up toward the ceiling. Do not lock your knees; keep them slightly bent. Bring your weight to the balls of your feet. Keep your hips aligned over your ankles. Slightly lift and lengthen your torso with each inhalation. Hold the pose for up to one minute. Exhale as you release into Uttanasana. Repeat 5-10 times. Those practicing Sun Salutations should move directly from Ardha Uttanasana into Low Lunge, Plank, or Chaturanga.
Kumbhakasana (Plank Pose)
ShareBegin on your hands and knees, with your wrists directly under your shoulders. Breathe smoothly and evenly through your nose. Bring your thoughts to focus on the present moment. Spread your fingers and press down through your forearms and hands. Do not let your chest collapse. Gaze down between your hands, lengthening the back of your neck and drawing your abdominal muscles toward your spine. Tuck your toes and step back with your feet, bringing your body and head into one straight line. Keep your thighs lifted and take care not to let your hips sink too low. If your butt sticks up in the air, realign your body so your shoulders are directly above your wrists. Draw your pelvic floor muscles toward your spine as you contract your abdominal muscles. Keep your head in line with your spine. Broaden across your shoulder blades and across your collarbones. Draw down through the bases of your index fingers — do not let your hands roll open toward the pinkie fingers. Press the front of your thighs (quadriceps) up toward the ceiling while lengthening your tailbone toward your heels. Hold the pose while breathing smoothly for five breaths. If you are using the pose to build strength and stamina, hold for up to five minutes. To release, slowly lower onto your knees, then press back into Child's Pose and rest. Those practicing Sun Salutations should move directly from Plank into Chaturanga or Knees-Chest-Chin Pose.
Urdhva Mukha Svanasana (Upward Facing Dog) / Bhujangasana (Baby Cobra)
ShareBegin by lying face-down on the floor with your legs extended behind you, spread a few inches apart. The tops of your feet should rest on the mat — do not tuck your toes, as this can crunch your spine. Place your hands under your shoulders with your fingers pointing toward the top of the mat. Hug your elbows in to the sides of your body. Press down through the tops of your feet and your pubic bone. Spread your toes. Inhale as you gently lift your head and chest off the floor. Keep your lower ribs on the floor. Draw your shoulders back and your heart forward, but do not crunch your neck. Keep your shoulders dropped away from your ears. Beginners and those with neck pain should keep their gaze toward the floor. Those with more flexibility can bring their gaze to the sky. Begin to straighten your arms, lifting your chest off the floor. Press the tops of your thighs down firmly into the floor. This is Low Cobra. Do not push yourself away from the floor, forcing the backbend. Instead, allow the lift to come as a natural extension of your spine. There should be almost no weight on your hands — you should be able to lift your palms off the mat for a moment while in the pose. Only straighten your arms as much as your body allows. Deepen the stretch as your practice advances, but avoid straining to achieve a deeper backbend. If your flexibility permits, you can straighten your arms all the way while maintaining the connection of the front of your pelvis and legs with the floor. This is High Cobra. Actively press your shoulder blades into your upper back. Keep your elbows hugged in to your sides. Broaden across your collar bones and lift your heart. Glide the tops of your shoulders away from your ears. Distribute the length of the backbend evenly through your entire spine. Hold the pose for up to 30 seconds. To release, exhale as you slowly lower your chest and forehead to the mat. Turn your head to the right, resting your left ear on the mat. Relax your arms alongside your body. Repeat the pose up to five times. Those practicing Sun Salutations [link] should move directly from Cobra Pose into Downward-Facing Dog [link] by lifting their hips and rolling over their toes to press the soles of their feet on the mat.
Adho Mukha Svanasana (Downward Facing Dog)
ShareBegin on your hands and knees. Align your wrists directly under your shoulders and your knees directly under your hips. The fold of your wrists should be parallel with the top edge of your mat. Point your middle fingers directly to the top edge of your mat. Stretch your elbows and relax your upper back. Spread your fingers wide and press firmly through your palms and knuckles. Distribute your weight evenly across your hands. Exhale as you tuck your toes and lift your knees off the floor. Reach your pelvis up toward the ceiling, then draw your sit bones toward the wall behind you. Gently begin to straighten your legs, but do not lock your knees. Bring your body into the shape of an "A." Imagine your hips and thighs being pulled backwards from the top of your thighs. Do not walk your feet closer to your hands — keep the extension of your whole body. Press the floor away from you as you lift through your pelvis. As you lengthen your spine, lift your sit bones up toward the ceiling. Now press down equally through your heels and the palms of your hands. Firm the outer muscles of your arms and press your index fingers into the floor. Lift from the inner muscles of your arms to the top of both shoulders. Draw your shoulder blades into your upper back ribs and toward your tailbone. Broaden across your collarbones. Rotate your arms externally so your elbow creases face your thumbs. Draw your chest toward your thighs as you continue to press the mat away from you, lengthening and decompressing your spine. Engage your quadriceps. Rotate your thighs inward as you continue to lift your sit bones high. Sink your heels toward the floor. Align your ears with your upper arms. Relax your head, but do not let it dangle. Gaze between your legs or toward your navel. Hold for 5-100 breaths. To release, exhale as you gently bend your knees and come back to your hands and knees.
Utthita Ashwa Sanchalanasana (High Lunge Pose)
ShareOn your hands and knees in Table pose, step the right foot forward between the two hands, with the knee directly over the ankle. Tuck the back toes under and straighten the back leg. Press the palms, fingers or fists into the floor to lift the crown of the head up towards the ceiling. Roll the shoulders down and back and press the chest forward. Look straight ahead with the chin parallel to the floor. Extend the back leg by pressing the heel towards the floor and by pressing the back of the knee up towards the ceiling. Relax the hips and let them sink down towards the floor. Breathe and hold for 2-6 breaths. To release: Lower the left knee down and slide the right knee back into Table, or step the right foot back into Downward Facing Dog.
Virabhadrasana I (Warrior I)
ShareBegin in Mountain Pose (Tadasana), standing with your feet hip-distance apart and your arms at your sides. Let your thoughts settle. Focus on the present moment. Breathe deeply and evenly, calming your mind. Draw your awareness inward. Turn to the left. Exhale as you step your feet wide apart, about 4 to 5 feet. Turn your right foot out 90 degrees, so your toes are pointing to the top of the mat. Pivot your left foot inwards at a 45-degree angle. Align your front heel with the arch of your back foot. Keep your pelvis turned toward the front of your mat. Press your weight through your left heel. Then, exhale as you bend your right knee over your right ankle. Your shin should be perpendicular to the floor. Lift through the arches of your feet, while rooting down through your ankles. Reach up strongly through your arms. Broaden across your belly, lengthen the sides of your waist, and lift through your chest. Keep your palms and fingers active and reaching. You can keep your arms parallel, or press your palms together. Gently tilt your head back and gaze up at your thumbs. Keep your shoulders dropped away from your ears. Feel your shoulder blades pressing firmly inward. Press down through the outer edge of your back foot, keeping your back leg straight. Hold for up to one minute. To release the pose, press your weight through your back heel and straighten your front leg. Lower your arms. Turn to the left, reversing the position of your feet, and repeat for the same length of time on the opposite side.
Virabhadrasana II (Warrior II)
ShareBegin in Mountain Pose (Tadasana), standing with your feet hip-distance apart and your arms at your sides. Let go of distractions. Notice the quality of your breath. Draw your awareness inward, to the center of your body. Turn to the left. Exhale as you step your feet wide apart, about 4 to 5 feet. Check to ensure that your heels are aligned with each other. Turn your right foot out 90 degrees, so your toes are pointing to the top of the mat. Pivot your left foot slightly inwards. Your back toes should be at a 45-degree angle. Lift through the arches of your feet, while rooting down through your ankles. Raise your arms to the side to shoulder height, so they’re parallel to the floor. Your arms should be aligned directly over your legs. With your palms facing down, reach actively from fingertip to fingertip. On an exhalation, bend your front knee. Align your knee directly over the ankle of your front foot. Your front shin should be perpendicular to the floor. Sink your hips low, eventually bringing your front thigh parallel to the floor. Make sure your front shin stays vertical. Widen your stance as needed to make sure that your knee does not move forward past your ankle. Press down through the outer edge of your back foot, and keep your back leg straight. Keep your torso perpendicular to the floor, with your head directly over your tailbone. Do not lean towards your front leg. Turn your head to gaze out across the tip of your right middle finger. Broaden across your collarbones and lengthen the space between your shoulder blades. Engage your triceps. Drop your shoulders and lift your chest. Draw your belly in toward your spine. Keep your torso open, not turned toward the front leg. Hold for up to one minute. To release, inhale as you press down through your back foot and straighten your front leg. Lower your arms. Turn to the left, reversing the position of your feet, and repeat for the same length of time on the opposite side.
Virabhadrasana III (Warrior III)
ShareBegin standing in Mountain Pose (Tadasana) with your feet hip-distance apart and your arms at your sides. Breathe smoothly and calmly, bringing your awareness to the present moment. Turn to the left and step your feet wide apart, about 4 to 5 feet. Turn your right foot out 90 degrees so your toes point to the top of the mat. Pivot your left foot inward at a 45-degree angle. Point your pelvis and torso in the same direction as your right toes are pointing. Bend your right knee over your right ankle so your shin is perpendicular to the floor. Raise your arms overhead with your palms facing each other. This is Warrior I (Virabhadrasana I). Press your weight into your right foot. Lift your left leg as you lower your torso, bringing your body parallel to the ground. Your arms, still extended, will now reach forward. Flex your left foot and reach out through your heel, as if you're pressing a wall behind you. Keep the muscles of both legs actively engaged. Straighten your standing leg as you continue to lift the left leg, but do not lock your knees. Work toward bringing your arms, torso, hips, and raised leg parallel to the floor. You may need to lower the hip of your raised leg slightly in order to bring your hips parallel to your mat. Stretch your body from your fingertips all the way through your lifted heel. Gaze at the floor a few feet in front of your body. Hold the pose for 30 seconds. To release, exhale as you softly lower your left foot back to the floor, coming again into Warrior I. Lower your arms and step forward into Mountain Pose. Repeat the pose for the same amount of time on the opposite side.
Utthita Trikonasana (Extended Triangle Pose)
ShareBegin standing at the top of your mat with your feet hip-distance apart and your arms at your sides. Begin to pay attention to your breath. Let go of distractions. Breathe softly and fully. Take a moment to tune into your body and draw your awareness inward. Step your feet wide apart, about 4 to 5 feet. Check to ensure that your heels are aligned with each other. Turn your right foot out 90 degrees so your toes are pointing to the top of the mat. The center of your right knee cap should be aligned with the center of your right ankle. Pivot your left foot slightly inwards. Your back toes should be at a 45-degree angle. Lift through the arches of your feet, while rooting down through your ankles. Raise your arms to the side to shoulder-height, so they’re parallel to the floor. Your arms should be aligned directly over your legs. With your palms facing down, reach actively from fingertip to fingertip. On an exhalation, reach through your right hand in the same direction as your right foot is pointed. Shift your left hip back so your tailbone and pelvis tilt toward the wall or space behind your left foot. Fold at your right hip. Keep your right ear, shoulder, and knee on the same plane — do not let your torso drop forward. Turn your left palm forward, with your fingertips reaching toward the sky. Rest your right hand on your outer shin or ankle. If you are more flexible, place your right fingertips or palm on the floor to the outside of your right shin. You can also place your hand on a block. Align your shoulders so your left shoulder is directly above your right shoulder. Gently turn your head to gaze at your right thumb. Draw down through the outer edge of your back foot. Extend equally through both sides of your waist. Lengthen your tailbone toward your back heel. Keep your left arm in line with your shoulders. Hold for up to one minute. To release, inhale and press firmly through your left heel as you lift your torso. Lower your arms. Turn to the left, reversing the position of your feet, and repeat for the same length of time on the opposite side.
Ardha Chandrasana (Half Moon)
ShareBegin by standing at the top of your mat. Turn to the left and step your feet wide apart. Extend your arms out to the sides at shoulder-height. Your feet should be as far apart as your wrists. Rotate your right (front) foot 90 degrees, so your front foot’s toes point to the top of the mat. Turn your left foot’s toes slightly in. Align your front heel with the arch of your back foot. Reach through your right hand in the same direction that your right foot is pointed. Shift your left hip back, and then fold sideways at the hip. Rest your right hand on your outer right shin or ankle. If you are more flexible, place your fingertips on the floor. You can also place your hand on a yoga block. Align your shoulders so your left shoulder is directly above your right shoulder. Gently turn your head to gaze at your left thumb. This is Extended Triangle Pose (Utthita Trikonasana). Bring your left hand to rest on your left hip. Turn your head to look at the floor. Then, bend your right knee and step your left foot 6-12 inches closer to your right foot. Place your right hand’s fingertips on the floor in front of your right foot. Press firmly into your right hand and foot. Straighten your right leg while simultaneously lifting your left leg. Work toward brining your left leg parallel to the floor, or even higher than your hips. Reach actively through your left heel. Do not lock your right leg’s knee. Keep your right foot’s toes and kneecap facing in the direction of your head. Stack your top hip directly over your bottom hip, and open your torso to the left. Then extend your left arm and point your fingertips directly toward the sky. If you can balance comfortably there, turn your head and gaze at your left thumb. Draw your shoulderblades firmly into your back. Lengthen your tailbone toward your left heel. Hold for up to one minute. To release, lower your left leg as you exhale. Return to Extended Triangle Pose. Inhale and press firmly through your left heel as you lift your torso. Lower your arms. Turn to the left, reversing the position of your feet, and repeat for the same length of time on the opposite side.
Vrksasana (Tree Pose)
ShareBegin standing in Mountain Pose (Tadasana), with your arms at your sides. Distribute your weight evenly across both feet, grounding down equally through your inner ankles, outer ankles, big toes, and baby toes. Shift your weight to your left foot. Bend your right knee, then reach down and clasp your right inner ankle. Use your hand to draw your right foot alongside your inner left thigh. Do not rest your foot against your knee, only above or below it. Adjust your position so the center of your pelvis is directly over your left foot. Then, adjust your hips so your right hip and left hip are aligned. Rest your hands on your hips and lengthen your tailbone toward the floor. Then, press your palms together in prayer position at your chest, with your thumbs resting on your sternum. Fix your gaze gently on one, unmoving point in front of you. Draw down through your left foot. Press your right foot into your left thigh, while pressing your thigh equally against your foot. Inhale as you extend your arms overhead, reaching your fingertips to the sky. Rotate your palms inward to face each other. If your shoulders are more flexible, you can press your palms together in prayer position, overhead. Hold for up to one minute. To release the pose, step back into Mountain Pose. Repeat for the same amount of time on the opposite side.
Balasana (Extended Child’s Pose)
ShareBegin on your hands and knees. Center your breath, and begin to let your thoughts slow down. Turn your awareness inward. Spread your knees wide apart while keeping your big toes touching. Rest your buttocks on your heels. Those with very tight hips can keep their knees and thighs together. Sit up straight and lengthen your spine up through the crown of your head. On an exhalation, bow forward, draping your torso between your thighs. Your heart and chest should rest between or on top of your thighs. Allow your forehead to come to the floor. Keep your arms long and extended, palms facing down. Press back slightly with your hands to keep your buttocks in contact with your heels. Lengthen from your hips to your armpits, and then extend even further through your fingertips. For deeper relaxation, bring your arms back to rest alongside your thighs with your palms facing up. Completely relax your elbows. Let your upper back broaden. Soften and relax your lower back. Allow all tension in your shoulders, arms, and neck to drain away. Keep your gaze drawn inward with your eyes closed. Hold for up to a minute or longer, breathing softly. To release the pose, gently use your hands to walk your torso upright to sit back on your heels.
Paschimottanasana (Seated Forward Fold)
ShareSit on the edge of a firm blanket with your legs extended in front of you in Staff Pose (Dandasana). Reach actively through your heels. Beginners should bend their knees throughout the pose, eventually straightening the legs as flexibility increases. Inhale as you reach your arms out to the side, and then up overhead, lengthening your spine. Exhaling, bend forward from the hip joints. Do not bend at the waist. Lengthen the front of your torso. Imagine your torso coming to rest on your thighs, instead of tipping your nose toward your knees. Hold onto your shins, ankles, or feet — wherever your flexibility permits. You can also wrap a yoga strap or towel around the soles of your feet, holding it firmly with both hands. Keep the front of your torso long; do not round your back. Let your belly touch your legs first, and then your chest. Your head and nose should touch your legs last. With each inhalation, lengthen the front torso. With each exhalation, fold a bit deeper. Hold for up to one minute. To release the pose, draw your tailbone towards the floor as you inhale and lift your torso.
Bitilasana (Cow Pose)
ShareStart on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward. Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling. Broaden across your shoulder blades and draw your shoulders away from your ears. Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back. Release the crown of your head toward the floor, but don't force your chin to your chest. Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose. Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright.
Marjaryasana (Cat Pose)
ShareStart on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward. Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling. Broaden across your shoulder blades and draw your shoulders away from your ears. Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back. Release the crown of your head toward the floor, but don't force your chin to your chest. Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose. Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright.
Savasana (Corpse Pose)
ShareLie on your back with your legs straight and arms at your sides. Rest your hands about six inches away from your body with your palms up. Let your feet drop open. Close your eyes. You may want to cover your body with a blanket. Let your breath occur naturally. Allow your body to feel heavy on the ground. Working from the soles of your feet up to the crown of your head, consciously release every body part, organ, and cell. Relax your face. Let your eyes drop deep into their sockets. Invite peace and silence into your mind, body, and soul. Stay in Savasana for five minutes for every 30 minutes of your practice. To exit the pose, first begin to deepen your breath. Bringing gentle movement and awareness back to your body, wiggling your fingers and toes. Roll to your right side and rest there for a moment. With an inhalation, gently press yourself into a comfortable seated position. Let your head be the last thing to come into place. Carry the peace and stillness of Savasana with you throughout the rest of your day.
Listen to Past Episodes of Hollywood Kyle on the Johnny B Afternoon Show!
