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Eagle ~
Stand in Mountain Pose. Take your left leg and wrap it around your
right thigh, balancing on your right leg. Raise your arms to the
level of your chest, and wrap your left arm around your right arm
and bend both arms into your body. Repeat the pose with the opposite
leg and arm. |
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Plank/Chatarunga ~
Lie face down on the floor. Place your hands by the side of your
chest and tuck your toes under. Exhale and push your body up
a few inches off the floor, keeping elbows bent and close to
your side. Hold with abdominals contracted and natural curves
in your spine.
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Side
Plank ~ From upper plank pose (arms straight), lift
your left hand off the mat and rotate your body towards the left.
Press down with your right arm and reach up with your left arm.
Keep your body straight.
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Down
Dog ~ From plank pose, exhale and raise your body, lifting
your tailbone towards the ceiling, and allow the head to extend
straight from the spine, between the arms. Keep the legs as straight
as you can without locking your knees, and let the heels press
toward the floor, toes pointing straight ahead. |
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Child’s
Pose ~ Begin kneeling, with shins resting on the floor.
Place your hands in front of you, round your spine and bring your
head to the floor. Keep your hips back over your feet. Reach your
arms out and press down gently through your armpits. |
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Table
Top ~ Sit on the floor with the knees bent and feet flat
on the floor. Place the palms on the floor just behind the hips,
with the fingers pointing in the direction of your feet. Exhale
and lift the body off the floor. Your torso is level and parallel
to the floor. Keep the knees hip width apart. |
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Cow Face
Posture ~ Sit on the floor. Bend the left knee and let
the knee lie flat on the floor. Take the right leg on top of
the left leg, with the knee bent and stacked over the left knee.
Take your left arm up, bending the elbow as if patting your back.
Bring the right arm around behind you and try to clasp your hands.
Use a strap or towel if your hands don’t reach. Repeat
with opposite arm and leg. |
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Half
Bridge ~ Lying face up on the floor, bend your knees and
place your feet flat, about hip width apart. Keep your arms by
your sides, and the natural curves in your back. Exhale, and lift
the hips up, pressing down with your legs and not allowing your
knees to fall apart. Roll the shoulders down and open, and place
the arms under your body. Clasp the hands and press the arms fully
into the mat. |
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Supine Shoulder Stretch ~
Lying face up on the mat, with knees bent and feet flat on the mat.
Place the palm of one hand over your head with elbow pointing up, Press
the whole hand into the floor, as flat as you can. Slowly, pressing
the hand down, move the hand away from your body head. As you slide
the hand, contract the abdominal muscles and press the small of the
back into the mat. Repeat with the opposite arm. |
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Shoulder Stand ~
Lie on the floor, face up, with your shoulders and upper back on
a thick blanket. Bend the knees and pull the legs in, placing your
thighs over your ribcage. Exhale and raise the hips off the floor
and rest your hands behind your back, along the ribs, or hips. Extend
your toes up toward the ceiling only moving as far up as you are
comfortable. Pull your elbows as close to the center of your body
as you can. Do not turn your head to either side. |
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