In modern society, it’s considered *super* normal to strive for things outside of yourself. Call it hustle culture or ‘rise-and-grind’ – either way, you’re told to constantly strive for a promotion, a new car or a fancy espresso machine (to fuel all your ambitions, ofc). This is not a bad thing. Setting goals and challenging yourself can teach you discipline and dedication, not to mention the feeling Real good if you reach them.
And then there’s yoga, which teaches the same principles of discipline and devotion and has done so for centuries, but in a very different way. Sure, you can strive to finally get into Crow Pose or nail your handstand, but yoga teaches that the real work is turning off distractions, turning inward, and trusting your inner voice—if you can slow down enough to hear it.
Taking a break from the outside world and finding solace in your inner world is exactly what being a yoga instructor is all about Shaunneka Hewitt encourages people to follow the practices on its YouTube channel, Move with Shaunneka. Whether it’s through slow flows or yin exercisesHewitt tends to focus on movements that take place close to the mat, which satisfy the physical body and in turn help you tap into the resources you already have within you: calmness, clarity and energy.
20 minute gentle seated yoga practice
Hewitt’s students appreciate this seated yoga flow for many reasons. Some use it to cool down after an intense workout; others find it the perfect pace to ease back into yoga after a while of not practicing. However you choose to do it, this exercise is an opportunity to move slowly, breathe deeply, and step away from the grind.
1. Neck rolls
Sit cross-legged and place your hands on your knees. Slowly roll your head in a circle for a few breaths. Then switch directions.
2. Shoulder rolls
Pull your shoulders back, then toward your ears, then forward, making a small circle. Repeat this for a few breaths. Then switch directions.
3. Seated shoulder stretches
Exhale and round your back, pulling your chin toward your chest. Inhale and sit up straight, reaching your arms toward the ceiling as you pull your shoulders away from your ears. Repeat 2 more times.
4. Twist cross-legged
Place your left hand on your right outer knee and your right fingertips on the mat behind you. Turn to your right side and look over your right shoulder. Take a breath here. Then, as you inhale, reach your arms toward the ceiling and look forward. Then turn to your left side, place your right hand on your left outer knee and your left fingertips on the mat behind you. Take a breath here. Inhale and switch sides 2 more times.
5. Cross stretch
Place your hands on opposite knees. Exhale and round your back, pulling your chin toward your chest. Imagine trying to pull your shoulder blades apart. Take a few breaths here. Inhale and sit up straight, then switch the crossed arms so that the other arm is at the top. Exhale and round your back, pulling your chin toward your chest. Breathe here.
6. Forward cross-leg fold
Inhale and reach your arms toward the ceiling. Exhale and bend forward at your hips, walking your hands forward on the mat as far as is comfortable. Lower your head to the mat. Take a few breaths here. You can remain still or sway back and forth. Then walk both hands to your left side, keeping your right sitting bone on the mat.
7. Cross-leg side stretch
Keep your left hand on the mat and reach your right arm above your head and to the left. Your chest should be facing the front of the room. Stay here or for a more intense sensation, lower your left forearm to the mat. Breathe here.
8. Variation in pigeon pose
Lower your right fingertips to the mat. Loosen your right leg and bend it behind you. Pull your chest over your left thigh and lower both forearms to the mat. For a more intense stretch, pull your elbows toward your hips (while keeping your elbows on the mat). Breathe here.
9. Sitting wild thing
Sit up straight, pull your right heel toward your glutes and extend your left leg in front of you with your toes pointed toward the ceiling. Lower your left forearm diagonally behind you to the mat. Then extend your right arm above your head in the same direction as if you were taking a Seated Wild Thing. Breathe here.
10. Head-to-knee pose
Sit upright. Keep your legs where they are, inhale and reach your arms above your head. Exhale and fold forward, moving your hands forward on either side of your extended leg. Lower your head to your leg. Breathe here. To change the feeling, bring both hands to the outside of your extended leg. When you are ready, walk your hands to your body and stand back up.
11. Seated twist
Bring your left hand to your outer right knee and your right hand to the mat behind you. Inhale and sit up straight, then exhale and turn to the right, looking over your right shoulder. Inhale here and then return to the front.
12. Babywild thing
Place your left hand on the mat about a foot behind your left hip. Press into your hand and left heel as you lift your hips off the mat. Lift your right arm next to your ear as you reach behind you and direct your gaze toward the ceiling in Baby Wild Thing. Take a few breaths here and lower your hips to the mat.
13. Bound Angle Pose
Get into a cross-legged position. Inhale and stretch your arms above your head. Exhale and fold forward, moving your hands forward on the mat into the bound corner pose. Breathe here. Walk your fingertips to the left side and pull your right hip toward the mat.
Repeat poses 7-12 on the other side.
14. Knee circles
Lie on your back and pull your knees to your chest. Grab your knees with your hands and swing back and forth. Make small circles with your knees in one direction and then the other.
15. Supine spinal twist
From knees to chest, lower your arms to the mat in cactus position. Lower your knees to the left. Look over your right shoulder. When it feels comfortable, place your left hand on your right knee. Breathe here. Bring your knees back to center and then lower them to the right. Look over your left shoulder. Stay here or place your right hand on your left knee. Inhale here, then pull your knees back to center and lower your feet to the mat.
16. Savasana
Stretch your arms and legs. Separate your arms and legs as wide as is comfortable. Close your eyes and breathe in Savasana, relaxing every muscle in your body.
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