Welcome to Heal & Beyond

Spring has sprung! As the world bursts back into vibrant life, it’s the perfect time to awaken your own inner well-being. Here at Heal & Beyond, we believe yoga is a powerful tool to connect with the season’s energy of renewal and growth.

This gentle yoga sequence is designed to:

●Refresh your body: After a long winter, it’s time to gently shake off stiffness and awaken your muscles.
Renew your mind: Let go of winter blues and embrace the optimism and joy of spring.
Reconnect with nature: Move your body in a way that mimics the natural world and awakens your senses.

No fancy equipment needed! Grab your yoga mat (or a comfy rug) and find a quiet space where you can connect with yourself and the season’s magic.

Remember: Listen to your body and modify poses as needed. This is a gentle practice, so focus on your breath and enjoy the movement.


The Sequence:

1. Sun Salutations (Modified):

Start with 3-5 rounds of modified sun salutations. Instead of jumping back into downward-facing dog, simply step back and hinge at the hips. Focus on lengthening your spine and feeling the warmth building in your body.

2. Crescent Lunge with Twist:

From Warrior 1 pose (high lunge), reach your arms overhead and gently twist your torso towards the front leg, gazing upwards. Hold for a few breaths on each side. This pose symbolizes reaching for the sun and opening your heart to new possibilities.

3. Downward-Facing Dog (Puppy Pose Option):

Come onto all fours, then push your hips back and straighten your legs as much as is comfortable. If Downward-Facing Dog feels too intense, modify with Puppy Pose by resting your forehead on the mat. Feel the stretch in your hamstrings and a sense of grounding.

4. Bird-Dog Pose:

Come onto all fours, then extend one arm and the opposite leg, keeping your spine long and core engaged. Hold for a few breaths on each side. This pose promotes balance and stability, just like the awakening energy of spring.

5. Bridge Pose:

Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, keeping your core engaged and shoulders relaxed. Hold for a few breaths, feeling your lower back lengthen and strengthen.

6. Supine Twist:

Lie on your back with both arms extended outwards. Bring your knees together and gently lower them to one side, keeping your shoulders grounded. Hold for a few breaths on each side, releasing any tension in your lower back.

7. Savasana (Corpse Pose):

Finally, lie down on your back with your arms at your sides and eyes closed. Take slow, deep breaths, allowing your body to fully relax and integrate the benefits of your practice. Spend 5-10 minutes in this resting pose, soaking in the peace and rejuvenation of spring.

Bonus Tip: Enhance your connection with nature by practicing outdoors (weather permitting) or diffusing uplifting essential oils like lemongrass or grapefruit during your practice.

Heal & Beyond: Your Yoga Journey Begins Here

This sequence is just a starting point! At Heal & Beyond, we offer a variety of yoga classes and workshops to suit all levels. Whether you’re a seasoned yogi or a curious beginner, we can guide you on your journey to a healthier, happier you. Visit our website to explore our class offerings or contact us to create a personalized yoga practice that aligns with your goals.

Spring has arrived. Awaken your inner well-being with Heal & Beyond!



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