Spring is a time of awakening, growth  and renewal. After three or more month of resting and stillness the nature is waking up and with it also human body. If we listen to it we feel like moving. Our yoga practice is starting to pick up. We might feel more energized and also willing to start being more active as the days become longer. It is important for us to establish a regular routine and practice at the same time of the day between sunrise and 10:00 am. Of course, we get best results if we keep being consistent. If our schedule doesn’t allow it, any practice is better than none.

Yoga poses that can be beneficial for practicing in the Spring

Warm-up Phase:

We are always staying within our comfort zone.

• Shoulder rotations: We start with back-roll shoulder movement. As we inhale we can take our shoulders up. As we exhale we can  take them back and down. We can repeat this gentle back roll 4 times. If we have healthy shoulders we can add forward-rolls and repeat them 4 times.

• Neck warm-ups: Inhaling looking straight forward, chin tucked in slightly. As we exhale, we can gently look to the one side past our shoulder, keeping our neck tucked in. As we inhale, we are bringing our chin back to a neutral position. On the next exhale we look to the other side over our shoulder. Repeat 4 times on each side.

• Hip circles: Keeping our feet at least shoulder width apart and toes facing forward we are placing our hands on our hips. We start drawing circles with our hips with the breath 4 times in the clockwise direction and then slowly 4 times in the counterclockwise direction.

• Knee circles: We are starting in a position with feet closer together and hands on our quadriceps. We gently bend our knees and draw circles to one direction four times and then the same amount to the other side.

• Ankle rotations: We shift weight to one foot and lift the heel of the other foot to keep possibly 15-20 % of our weight on the ball of the foot. Rotating our ankle to one side 4 times and then 4 times to the other side. Switching weight to the other fool and repeating the exercise with the other ankle. 

Work Phase:

Surya Namaskar (Sun Salutation), which is used in many Vinyasa (Flow) focused yoga practices is excellent for Spring. It is made of 12 poses, that can be easily modified. Sun Salutation is a great way to create heat in our body. By practicing it often, we connect to our inner fire and make our body feel more energized and our mind happier.

Cool Down Phase

Setu Bandha Sarvangasana (Bridge Pose)

Apanasana (Knee to chest): alternating knees to chest or both knees to chest

Supta Matsyendrasana (Supine Spinal Twist)

Happy Baby (Ananda Balasana)

Savasana (Relaxation Pose)