I went to a John Coleman class (see him here in the instructor section) and he did a lovely little flow that I’ve added into my home practice. Here’s how it goes:

1. Standing with feet at least hip-width apart, bring arms up into a T-position. With palms up, sink into a backbend, letting your head drop back, arms open wide, press your hips forward slightly. Stay for a couple breaths. When we did this pose in class John said “feel like you’re hugging the sky.” I love that.

2. As you come up out of back bend, keep arms open, turn palms down and slowly drop forward into a Forward Bend. Stay for a couple of breaths and head back to standing for another backbend.

Repeat the flow at least 3 times. Place your hands on your lower back for the back bend if it needs more support.

Variations - In your Forward Bends add variations after the first, like holding your big toes with elbows out to the side, or lift your toes and slide your hands, palms-up under under your feet. These variations can be used to *gently* lengthen your spine and direct your torso a little closer to your thighs.

I’ve found this flow very heart-opening and calming too. Enjoy.