When you feel ready, transition to Wide- Legged Standing Forward Bend (Prasarita Padottanasana).
Walk your feet out until they are in line with your hands and come up to standing, maintaining a flat back. Bring your feet about 4 feet apart and fold your torso forward from the hips, resting your head on the floor or on a support, like a pillow or yoga block.
Place your hands on the floor on the inside of your feet. You can use blocks to rest your head and relax your body.
Hold For 5 to 8 breaths.
Slowly go to the floor and we will try Plow Pose (Halasana.)
Lay on your back and vertically lift both legs. Raise your legs and hips up to the ceiling, then pass them over your head and lower your legs over your head until your tucked toes touch the ground if you can. If you can’t reach the floor with your toes, that’s fine, hold them in the air.
You can support your lower back with your hands. Engage your quadriceps to press your femur bones up and away from your face.
Hold for 5 breaths.
To come out of the pose, separate your hands and press them into the floor for support, then slowly roll down out of the pose while maintaining full extension in the arms.
Now the pose that all yogis love (if you don’t then you’re just weird! haha! Just kidding!!).
Corpse pose (savasana). Lie on your back with both legs straight and resting on the floor in front of you about hip-width apart. Let your toes fall out, relaxing fully. Relax your arms by your sides, with your palms facing up, and close your eyes. Breathe deeply into your belly to release any leftover tension.
Let your breathing return to normal and rest here. If you really want to increase your resistance to illness, take your time to relax in this pose, gently sweeping all worries and thoughts from your mind when they appear. Make this time a worry-free, thought-free, stress-free zone – your body will thank you!
I believe that 10 minutes is perfect for this sequence,
and totally worth it.