Seven Yoga Stretches with Jess Learoyd

This time of year can often get busy, so yoga instructor Jess Learoyd is taking us through her 10-minute routine to help recharge this season.

Yoga serves as a powerful tool for transitioning from the busyness of the workday to a place of inner stillness, allowing us to rejuvenate, and ultimately, find balance in our lives.

Take just 10 minutes to balance out the vibrant energy of the autumn season with moments of stillness, as the mind begins to release its grip on the days stresses and worries allowing you to gradually settling into a sense of calm. With each conscious inhale and exhale, we create space to let go of the mental clutter and sink into a sense of peace and ease.

Comfortable Seat

Find a seat that feels comfortable for you, seated on a bolster, on the floor, against a wall. Let yourself settle into stillness, notice how you feel, no right and no wrong.

Place your hands on your thighs or in your lap and start by taking a few conscious breaths, breathing in through the nose, out through the nose.

See if you can lengthen out the breath a little further, perhaps to a count of 4 on the inhale, and 4 on the exhale. Slow, smoothe breaths.

As you move through this sequence, resist the urge to pull yourself further into these poses, release the grip and allow yourself to surrender.

Seated Cat Cow

Interlace your hands behind your head, as you inhale gently start to arch your spine, lifting your chin up and cracking open your chest. As you exhale, tuck your chin to your chest as you round your spine.

Repeat for 5 breaths.

Child's Pose

Gently transition to Child's Pose by sitting back on your heels, then folding forward to rest your forehead on the mat. Extend your arms forward or place them by your sides. Use props like pillows or blankets under your torso or forehead for added support.

Hold for 5-10 breaths.

Forward Fold

Swivel yourself around legs out in front of you. Exhale as you hinge at the hips, folding forward and letting your head and arms hang towards the floor. Bend your knees slightly if needed, again add props wherever may help. Sitting on a cushion, placing a blanket or bolster under the knees, also opening the legs a little wider to create a bit more space for your chest.

Hold for 5-10 breaths.

Butterfly Fold

Rise up through the chest and bring the soles of your feet together, allowing your knees to fall open. Your chest and head falling towards your feet.

Hold for 5-10 breaths.

Twists

Slowly lifting yourself up before transitioning to the earth. Bend your right knee and place your right foot on the outside of your left thigh. Inhale, lengthen your spine, and exhale, twist to the right, placing your left elbow outside your right knee for a deeper twist. 

Hold for 5 breaths, then switch sides.

Waterfall [or Legs Up the Wall]

Saving the best till last. Grab your bolster, if you don’t have it scoot yourself near a wall.

Bolster - lay on your back, take a bend in your knees then slowly lift your hips and slide a bolster or a firm pillow under your sacrum, then extend your legs up to the sky.

Wall - lay on your back and scoot your hips close to a wall. Extend your legs up the wall, keeping them straight or slightly bent. 

Relax your arms by your sides or on your belly. Close your eyes and hold this position for 2-3 minutes.

Follow @jesslearoydyoga on Instagram.