Most people see Sunday as a time for rest. It might be the only day in the week when you have time to yourself. Maybe your kids sleep in, your morning is a little later, a little lazier... I encourage you to use some of this time for yourself. Take your tea or coffee outside, or into your "me time" space, open the windows to listen to the birds, or put on some of your favorite uplifting music. Don't take practice too seriously today; just move your body in ways that make you feel good. Get in touch with your breath and physical sensations. If thoughts start to intrude, just casually notice them and then release them.
I often treat intrusive thoughts like toddlers who are trying to get my attention while I am on the phone; I acknowledge their presence, and then I kindly and gently ask them to please go play in the other room until I am done with what I am doing.
Yoga flows are a way to help you move into a meditative state. You mind focuses on the flow of movement and the breath, leaving no space for making plans, worrying, or analyzing things. While there are no strict rules about how to match your breath with each pose, and you should do what works best for you, the rule of thumb is to use inhalations to expand and open, and exhalations to compress, bend, or twist. When the pose creates more space in the torso, breath in, and when the pose creates less space in the torso, breath out. You can play with this to find what works best for you.
The video below is a suggestion for a short yoga flow that isn't too strenuous, but offers a good stretch of the whole body. Flows are meant to be repeated, so once you get the pattern down, go through the sequence several times in a row while practicing with your breath until you come to a place of peace.
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