She teaches at Modo Yoga in New York City.
It can be vigorous and cardiovascular on one day and completely meditative the next.
And choosing what you need from the practice on a given day is really what makes it gentle.
I think theres a huge misconception that yoga is only a physical practice, says Arroyo.
I think theres a huge misconception that yoga is only a physical practice.
5 poses to turn to for a gentle yoga practice
1.
Alyssa is 500RYT certified, and has over 1000 hours of training in Vinyasa, Hatha, Hot Vinyasa, Moksha, Yin Yoga, and Acro Yoga. She teaches at Modo Yoga in New York City.
If you want, extend your legs straight forward and your arms up overhead.
Stay here and breathe.
Childs pose or Balasana
Push your hips back to come into childs pose with your knees together or apart.
Stretch your arms forward and breathe for a few moments.
Breathe here for a minute or two, then switch sides.
Keep repping between your cats and your cows to your hearts content.
The purpose: Cat-cow is just flexion of the spine its pretty accessible for most folks.
Eventhose with wrist injuriescan put their knuckles or their elbows on the floor and modify, says Arroyo.
Legs up the wall or Viparita Karani
Come to lie right alongside the nearest wall.
Alyssa is 500RYT certified, and has over 1000 hours of training in Vinyasa, Hatha, Hot Vinyasa, Moksha, Yin Yoga, and Acro Yoga. She teaches at Modo Yoga in New York City.
Close your eyes and chill out here.
Supine twist or Supta Matsyendrasana
Come to lie on your back.
Bring your knees together, extend your arms into a T, and drop them over to the right.
Look over your left shoulder.
Breathe here for a few minutes and switch sides.
It really creates an equilibrium in your body, says Arroyo.
Crossing over from the left to the right is super calming and grounding.
Nadi Suddhi in eight steps
1.
With the palm of your right hand facing you, fold down the pointer and middle finger.
Keep the other fingers extended.
Close your right nostril with your right thumb.
Inhale slowly through the left nostril.
Open your right nostril and exhale slowly through the right.
Then, inhale slowly on the same side.
Open your left nostril and exhale slowly.
Then, inhale slowly on the same side.
Repeat the cycle for as long as you like.
Even two minutes will make a major difference.
The following three meditations are all great options.
Deepak Chopras 6 minutes of gratitude
Arroyos a big fan of this brief, but relaxing meditation.
Just plug in your earphones and let Chopra lead you for six minutes.
When you get lost in your thoughts, let them go and come back to your breath.
Complete a body scan
The body scan is all aboutnoticingyour body.
Start at your toes.
How do they feel against the ground?
How are your ankles, your calves, your knees and thighs?
Keep making your way up the body.
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