Finding Steadiness When Life Feels Uncertain: A Hatha Yoga Sequence for Transitions

Dec 15

Life is messy sometimes. Change can feel heavy and it’s easy to get caught in the whirlwind of uncertainty, especially with the Holiday energy buzzing this month.

Yoga doesn’t magically fix life’s transitions, but it does give you a way to find steadiness within ourselves. It reminds you that even when the external world feels like it’s moving quickly, your body and breath can anchor you. Yoga has a simple, beautiful way of bringing us back to ourselves to reconnect with our breath.

Today, I want to share a gentle hatha yoga sequence designed to help you feel grounded, release tension, and reconnect with yourself during times of change and holiday chaos. You can practice it anytime you need a reset—before work, after a long day, or whenever life feels overwhelming.

Hatha Yoga Sequence for Grounding and Stability

Duration: 15–20 minutes

1. Centering & Breath Awareness (2–3 minutes)

Sit cross-legged on your mat.
Lengthen your spine, relax your shoulders, and rest your hands on your knees.
Close your eyes and begin Ujjayi breathing: inhale through your nose, exhale through your nose with a soft constriction at the back of the throat.
Cue: Let each exhale release tension, and each inhale invite a sense of stability.

2. Cat-Cow Flow (2 minutes)

Move to all fours.
Inhale, arch your spine and open your chest (Cow Pose).
Exhale, round your spine, drawing the belly in (Cat Pose).
Cue: Flow with your breath. Imagine releasing what no longer serves you with each exhale.

3. Downward Dog to Half-Pike (2–3 minutes)

From tabletop, press back into Downward-Facing Dog, pedaling your feet and stretching your hamstrings.
Shift forward into Half-Pike, hands on shins, breathing deeply.
Cue: Stretch through the uncertainty—lengthen your body, lengthen your perspective.

4. Low Lunge with Side Stretch (2 minutes per side)

Step your right foot forward, left knee on the mat.
Reach your arms overhead, then gently lean to the right. Repeat on the other side.
Cue: Open your chest and hips to welcome what’s ahead; release what’s behind.

5. Seated Forward Fold with Gentle Twist (2–3 minutes)

Sit with legs extended.
Fold forward gently, then twist slightly to each side.
Cue: Fold inwards to reflect, twist gently to release stuck energy.

6. Supported Bridge Pose or Reclined Twist (3–4 minutes)

Lie on your back, knees bent. Lift your hips into Bridge Pose, or hug your knees and twist for a gentle spinal release.
Cue: Ground through your shoulders and feet; let the earth support you as you release tension.

7. Savasana with Visualization (3–5 minutes)

Lie flat on your back, arms by your sides.
Close your eyes and imagine a warm light at your core, expanding with each inhale and radiating stability and calm.
Cue: Even in times of transition, your body can be your anchor.