To experience a balance between day and night, activity and rest, strength and surrender, try this sequence.
Utkatasana/Uttanasana (Chair Pose/Standing Forward Bend)
1 – Start in Tadasana (mountain pose) with hands at the heart, feet parallel and hip-distance apart, eyes only slightly open. Focus on your breathing and how the breath moves in and out of your body. Where is it going?
2 – When you are ready, open the eyes gently and slowly.
3 – Lift the hands overhead, straightening the arms and separating the palms to shoulder-width. Reach through the fingertips. Bend the knees deeply and rotate the inner thighs toward each other. Point the tailbone toward the heels. Lift the heart, let the shoulder blades draw down and together. Lengthen through the lower back. Soften the face as you breath in Uktanasana for 3 breaths.
4 – On an exhale, straighten the legs and crease at the hips, folding forward. Pull the leg muscles up and hug them around the bones. See if you can center the weight of the hips evenly between the balls and heels of the feet. Pull the belly in, reaching the heart toward the feet. Neck and head are loose. Breathe in Uttanasana for 3 breaths.
5 – On an inhale, pull the belly in, bend the knees and lift the heart and hands back into Uktanasana. Hold for 5 strong breaths, before returning to Uttanasana for 5 delicious breaths.
7 – Repeat postures a third time, holding for 7-10 breaths each.
8 – Rest in savasana for a few minutes, surrendering to the support of the floor.