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By Sarah Tweed

#juicebreak 7-Pose Yoga Sequence

Melissa Nichols, BA Pictured: Melissa Nichols, Suja Brand Ambassador & Yoga Instructor
We're celebrating #internationalyogaday with a 7-Pose Yoga Sequence led by our very own Suja brand Ambassador and yoga instructor Melissa Nichols (@melissaanichols)! Follow along as Melissa breaks down some poses to help release tension built up from long periods of sitting and the day to day routine. Tune in for the full story on IGTV! Stretching is an essential part of my daily life. As a Yoga instructor and Reiki practitioner incorporating a mind-body practice into my daily routine has dramatically improved my overall well-being. Sitting for long periods can lead to tightness in the hips and legs and neck, shoulder, and back pain and discomfort. Long hours spent seated can result in an unhealthy posture that stays with you for the rest of the day. Yoga poses that specifically, target areas of tension can reduce the adverse effects of sitting for multiple hours. Additionally, a mind-body practice can help alleviate the damaging stress from the demands of everyday life. This short pose sequence is a great way to release, reconnect, and refuel both your mind and body.


Come to a comfortable seated position, and lengthen the crown of your head. Close your eyes. Take five deep breaths to become present, aware, and focused on yourself for the next few minutes.

Seated Twists:

Take five deep breaths and complete on both sides. Use each inhale to lengthen through the crown of the head and the exhale to gently twist deeper. This posture releases stored tension in your side body and combats irregular sitting habits.

Cat & Cow:

Complete five rounds of this movement. Start with hands and knees on the floor in a tabletop position with a neutral spine. Take a deep inhale, lifting and opening the chest as you slightly arch the back. Exhale to reverse as you round the spine and relax the head and neck down. This movement is a great way to gently awaken the spine, stretch the backside body, and awaken the front side body.

Downward Dog:

From hand and knees, tuck your toes and press back, grounding into your hands and feet, creating an inverted “V” shape with your body. Gently peddle out the legs if that feels good for you. Focus on your breath, and enjoy the stretch for 30-60 seconds. This holistic pose creates space and strength throughout the body. It reduces tension in the shoulder, relaxes the neck, and allows a little more blood flow to the brain.

Pigeon pose:

From downward dog, step your right leg forward between your palms. Keeping your hands grounded, lower your knee to the floor, creating an “L” shape with your right leg. Keep your right knee in line with your right hip, squaring both hips forward. Fold forward into your elbows for a deeper release. After five deep breaths, come back onto your hands, tuck your toes, and step your right leg back. Repeat the same movement on the left side. After this, make your way back to downward dog. This pose creates space in the hips and releases tension held in the hip flexor.

Forward Fold with Clasped Hands:

From your downward dog, walk your hands back towards your feet for a forward fold. Slowly roll up to stand one vertebra at a time, giving your spine a natural gravity massage. Next, come to stand with feet slightly wider than hips distance apart. Turn your toes in slightly and Interlace fingers in a fist behind the back. Inhale to engage the abs and pull the hands away from the shoulders. Exhale to fold at the hips keeping the legs and spine straight. Hold for five deep breaths, trying to lower the hands toward the floor. Roll up to stand. This pose is a great way to open tight shoulders and hamstrings.

Chest Opening Stretch:

Lastly, to finish your energizing feel-good sequence with a heart-opening posture. Start in a standing position and raise the arms to create a goal post shape. Gently bend backward, lengthening the spine and opening the heart. Hold this pose for five deep breaths and come to a comfortable standing position bringing your hands to your heart center. Namaste :) I hope this practice allows you to release tension and enjoy the rest of your day with a lifted spirit! Cheers, Melissa Nichols To watch Melissa's full tutorial, head to our IGTV!