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Did you know that it is common to feel morose and lethargic in the winter? A phenomenon called Seasonal Affective Disorder commonly happens around fall and winter when the amount of sunlight during the day has lessened. One of the most notable symptoms is Brain Fog when your brain is working slower than normal. But don’t worry; spring is the perfect time to clear your mind. And the perfect way is Yoga. Yoga is an activity that blends physical movement with mindful focus. It offers a powerful way to shake off the mental cobwebs and invite clarity and freshness. This post will explore a calming spring yoga sequence designed to help renew your mind and spirit.
Yoga and Mindfulness
The essence of yoga is an exercise of total body connection and awareness. Mindfulness is about being fully present in the moment and having a deep awareness of your thoughts and feelings. Together, they create a holistic approach to mental and physical health and well-being.
Tips for Practicing Mindfulness in Your Spring Yoga Sequence
Adding mindfulness to your yoga routine elevates it from a simple exercise to a meditative and restorative practice. So to get the most out of your yoga routine follow these mindful tips:
Let’s Do Some Spring Yoga Sequence to Clear Your Mind
Warm-Up: Deep Breathing
A mindful yoga routine is powerful, but you must start by centering your mind and body. Deep breathing is my go-to grounding technique. Start by sitting comfortably on the floor. Close your eyes and take several slow, deep breaths. Expand your lungs until now more air can fit within. Then focus on the sensation as you slowly release the breath. With each breath, let go of any distracting thoughts and begin your mindfulness training.
The Spring Yoga Sequence
Each pose has to name, in parenthesis is the Sanskrit name used by the first yogis.
Child’s Pose (Balasana)
Begin in Child’s Pose to gently stretch the back and shoulders, promoting a sense of relaxation and calm. Focus on your breath, and allow your body to fully release into the pose.
This pose is a seated forward bend. So with each breath, you want to try to sink further back onto your heels. Imagine your spinal column separating in the stretch as you relax into the pose.
Cat-Cow Strech (Marjaryasana-Bitilasana)
Now move onto your hands and knees. We will warm up the body with a dynamic movement. Cat-Cow is about mobilizing the spine and fostering flexibility.
To create a mindful flow, you need to synchronize your breathing with each movement. As you slowly curl your body inward and arch your back into Cat, take a deep breath in. Then slowly breathe outwards as you release your spine into cow pose. This synchronization will increase your body awareness.
Downward-Facing Dog (Adho Mukha Svanasana)
Next, we are going to come onto our feet, but keep our hands on the ground as we move into the downward-facing dog. This pose incorporates the whole body as we improve our circulation.
You will feel a rush of blood to your brain, due to its inverted nature. This will help clear the brain fog and invigorate your mind.
To deepen the stretch, try to ease your heel to the ground. You should feel the stretch in your hamstrings and calves. Remember to listen to your body to prevent injury.
Standing Forward Bend (Uttanasana)
Step forward to the top of your mat into a Standing Forward Bend. Let the weight of your head hang heavy, releasing tension in the neck and shoulders.
This pose is great for introspection. Think about Mindful Yoga Tip #1: Stay Present. As you breathe through this pose, collect your thoughts and begin to release your negative energy. As the tension flows out of your body, send your accumulated stress too.
Warrior I (Virabhadrasana I)
Okay, let’s flip the script and come right side up! First, stand up straight, then step one foot back and sink into Warrior I. This pose is all about strength and stability. It focuses on the sense of empowerment as you open your chest, and subsequently your heart, to new beginnings.
To make the most out of this pose, use Mindful Yoga Tip #4: Show Gratitude. Collect yourself in your stance and speak the affirmation “I am grateful for the ability to move and experience life fully.”
Tree Pose (Vrksasana)
After strength, you need balance. Move into Tree Pose by lifting one leg off the mat and resting it against the other. Find a focal point and concentrate on building steadiness. Balance is all about mental focus, which is essential for mental clarity.
Stay present in this pose. Let go of all distractions until the only thing that remains in your mind is the focal point.
Seated Forward Bend (Paschimottanasana)
Sit down and extend your legs forward. Take a deep breath in, then slowly breathe out and fold over your legs. Stretch your back and lengthen your spine while releasing any leftover tension. To deepen this stretch and sink further into the pose, reach your arms towards your toes on each outward breath. Focus on your mind-body connection and push your body just beyond its current limit (Careful to avoid injury. Stop if there is pain).
Supported Bridge Pose (Setu Bandhasana)
Lie on your back and lift into a Supported Bridge Pose, placing a block under your sacrum if needed. This gentle backbend rejuvenates the spine and opens the heart. Much like how Warrior I opens you to new beginnings, this pose welcomes inner peace and renewal.
Reclined Twist (Supta Matsyendrasana)
From your back, draw your knees into your chest and then drop them to one side for a Reclined Twist. As your legs fall allow your head to fall to the opposite side.
We are now entering the final phase of the yoga sequence. This pose helps detoxify the body and release any remaining stress. It starts the body towards relaxation.
Corpse Pose (Savasana)
It’s time to end your sequence with Savasana, the ultimate pose of relaxation. Corpse pose is when yoga gives way to mindfulness. Lay flat on your mat, with your arms and away from your body, and close your eyes.
Allow your body and mind to fully release control. This pose is a meditative pose where you should focus on calmness and being still.
And there you go, this a simple Spring Yoga Sequence to help clear your mind of that winter funk and get you excited about the change in the seasons.
How Long Should a Yoga Session Be?
Well, there are yoga routines of varying lengths. From fifteen minutes to one whole hour and sometimes more, you will definitely find a routine that fits into your schedule.
But how long should one actually be? The recommended length is around 60 minutes. This gives you enough time to properly warm up and go through each pose. Of course, the longer you can practice, the more benefits you can get from a session. That includes this spring yoga sequence. If you take your time through each pose, you can truly embrace the benefits of the added mindfulness tips.
But don’t push yourself too hard. Remember to always listen to your body, It is okay if this routine was short. Your next one will be longer.
Give This Spring Yoga Sequence a Try!
The changing of the seasons affects everyone differently. For me winter is hard. My brain is always slower and it makes my body slow too. Then once the seasons turned, it always took me a while to get back to myself. By incorporating this yoga sequence into your spring routine can help you clear mental clutter and embrace a fresh start. It helped me rebound from the brain fog I had all winter and it can definitely help you.
As you go through the spring yoga sequence, let each pose guide you toward inner calm and clarity, renewing your mind and spirit as you step into the energy of spring. Remember, the key to this practice is mindfulness—stay present, and let go of any expectations or distractions.
Abstract Yoga Reflection Journal
Write down this yoga routine and others in a this hardcover spiral notebook. Great for saving good routines or journaling after completing a Mindful Yoga sequence.
