Child's Pose 10830 Bi Kneel, then take your knees wide and big toe: h Walk your hands forward until your forehand rests gently on the ground. Practice deep, steady inhales and exhal about 3-5 breaths as t go of distraction and focus on your yoga practice Tabletop Rise from child's pose to tabletop, with ur shoulders stacke r wrists and ur hips stacked over knees. Place equal weight through your hands and knees, relax your feet, engage your abdominal muscles and lengthen your spine. Gaze is down in between your hands (Tip: if this bothers your knees, place a towel or rolled up edge of ayoga mat underneath your knees for more support}Cat Pose Pr into your hands to round your upper back, asif a string were pulling the middle of your back to the ceiling your chin to ard spine. Drop your head an chest, hugging your Cow Pose 40830 BH Lower your belly and lift your chest Stay grounded through your hands as ulders. Lift your k forward or up, and hollow wer back gaze to out your Drop your shoulders away from ears. Alternate between cat and cow two or three more times.Downward Facing Dog Welk your hands forward an inch or two, curl your toes underneath and lift your into downward facing dog. Your legs can keep a slight bend, but reach your heels toward the fl Ground down through all your finger especially the space between thumb and first finger, and ough ur arms while lifting your hips up and ‘5 breaths. Forward Fold Slowly walk your feet toward your hands, and step shoulder-width apart. With a slight bend through your knees, lower the top of your head toward ground, belly reaching to thighs, and let hands dangle down to your toes. Relax yeur upper body. Try maving your neck around here, exploring how it f to bend or straighten your knees, acknowledging stiffness or tension in any part of your body ‘Stay for a few breaths.Halfway Lift mo BE Onan inhale, place hands on your shins and lift your shoulders to be in line with ur hips Breathe here, as your body forms a right angle. Engage your core and open your chest forward. Look down to lengthen the back of your neck, and keep your neck safe, Exhale to forward fold, and repeat Tadasana Swoop your arms up to the sky, standing tail p equal weight through both of your with strong legs and an active core. Soften your shoulders away from your ears and extend your fingertips up as your palms face one another. Your body is one long line of energy head aver shoulders aver hips over heels. Breath for 3-5 counts andse seyoureyes ‘an intention for your day,Side Stretch 3030 Gi Exhale to stretch to one side of your body, keeping weight equal through both feet Return to center, then stretch to the other side. Engage your abs to pro your low back. easy, and avoiding either side of your body. Repeat two more times, for a total of three stretches on each side of your bodly dy at shoulder-height, a goalpost, and lift your chestand chin up. Keep the front side of your body eps ai Draw your shoulders down your back as -n your heart toward the ceiling. Stay fora breath, then rise back up to standingNE! Plank ot 30 m tadasana, fold forward and step into plank pose. Your hands are shoulder-width wide with feet together. Stack your shoulders over your elbows over your wrists, and align your hips to your shoulders and heels. Look down in between your hands and vate your entire body, engaging all uur muscles. r knees for less sensation, r 3-5 breaths. Dropto and hold Low Cobra Lower slowly to your belly. Bring your hands to your sides, near your low ribs, and hug your elbows in tightly Strongly press the tops of your feet to. the floor to lit your knees off of the ground. Onan inhale, raise your chest up & couple of inches and lighten the weight through your hands. Gaze is down, neck is long, and shoulders relax away from your ears. Exhale to release your forehead to the ground, inhale press back up to plani knees or toes}, and exhale to return to dawnward facing dog.Downward Facing Dog with Leg Lift From downward facing dog, litt one leg up with intention, flexing your toward the ground to keep your hips our other foot alittle closer to the ground, and press through hands and arms venly. ‘Stay for a few breaths, and on an exhale, release your lifted foot to the ground, Repeat with the other lez Low Lunge o lift your leftleg high, then forward as you bring your left foot in between your hands. Breathe Your fingers frame your left foot, and our belly lifts up and away from your ft thigh Squeeze your right leg and stack your right heel over your right toes. ooo ooWarrior II 150830 B iis hale to spin your right heel down. On an inhale, lift your torso up as.arms reac out wide. Your lett knee is dire p your left ankle. Pull your belly in, stack your shoulders aver your hips and keep equal weight in both of your feet Draw your left knee toward your left pinkie toe. Look past your left hand, and ignite the muscles throughout your arms as your pelvis sinks down, here for 3-5 breaths. Extended Side Angle 160830 BG ‘On your next exhale, bring your left to the inside of your left lez Keep your bottom half exactiy the same as warrior Il Pi irmly through the outer edge of i back foot. Lift your right arm to ‘open your chest toward the right and stack your shoulders on top of each other Continue to bend through your left knee ou create length through the left r body, and pull right hip back ‘Your gaze can be down, to the side or up. Stay for 3-5 breaths.Reverse Warrior ‘Onan inhale, lift your left arm up and back Again, lower half stays the same. softly on your ‘Your right hand can res Think about evenly distributing weight through your legs and feet, as you find length in your spine and create space ulders and ears. Keep your chest open toward the right, and gaze down to your back foot or upto your lifted hand. Hold for 3-5 breaths, remembering to sustain the bend through your left knee. Side Plank ‘Windmill your arms down to the ground. and transition to high plank. Shift weight to the lett side of your body and slowly peel your right hand and foo! away fromthe ground as your hips ift up. ‘You can stack your ankles on top of each other, as your right arm raises, or bring y ft knee to the ground for aless intense variation Either way, use your core to lift your hips. Gaze can be down, neutral or up. Breathe as you build strengthChaturanga 190830, m side plank, return to high plank on ur toes or knees, Shift your shoulders forward slightly, and exhale to lower your body until your elbows reach 90 degrees. _ Avoid going lower to protect your shoulder, elbow and wrist joints Keep y 1 core engaged (Tip: this is the same pose as high plank, only your elbows are bent this tim Upward Facing Dog of 30 Gi On your next inhale, press through your hands to lift your shoulders up, stacking them over your elbows and wri Draw your chest forward as your belly upper thighs and knees move away from the ground. The only bo are your palms an Dropy ears and i shoulders away from your ok forward (not back) to find hrough the chest, shoulders and abs. openne Exhale to downward facing dog, then repeat the entire sequence (from low lunge to upward facing dog) on the other side Repeat one more full round on both your right and left sides.Chair Pose a3 [i EE After you return to downward facing, dog, 100k forward and step both of your feet to your hands inhale to halfway lift, and exhale to fold forward. Inhale to find chair pose: sit ur hips down and back with your feet about hip width distance apart Your toes and knees point forward in the same-direction. Keep your spine long and your abs engaged. Relax your shoulders away from your ears, lft your arms high, Palms face one another. Breathe here Prayer Twist zoo [3 EES Bring your hands to heart center and press your palms together at your sternum. Keep your lower half as itis in chair pose. Now, twist to the right by connecting ur left elbow to the outside of your right knee Hips stay lower than shoulders and elbows stack aver one another. Pull your left knee and hip slightly back, so they stay in line with your right knee and hip for afew breaths, then Firmly press your palms together to deepen the twist. St return to center Repeat on the other side, with right elbow moving toward the outer left knee.Tree Pose ozo FE From chair po: both of your feet on the gra your weight into your right Foot. ift your left leg and bend through your Bring your left foo inside of your right calf or inner right thigh—you can jottom of your foot anywher standing leg, just avoid putting Pressure on your right knee! on Stand tall to engage your standing leg, and press your left knee slightly outward, Armscan come together at heart center, or liftup like tadasana Keep your balance steady by fo one thingiin front of you that is: moving. Bala ple of breaths, then o Horse Pose 24ot 30 8 Step your feet wide, and turn your toes out. Bend your knees, lowering your pelvis toward the ground Send your knees in the direction of your pinkie toes to find an external rotation. Options for your arms are: hands on hips, arms extended wide, or bending through each elbow as shown Stack your shoulders over your hips as continue to sink your hips down and turn your knees out Stay for a couple breathsWide Legged Forward Fold 250830 < a Rise from horse pose, and tum your feet and knees forward inthe same direction as your hip points. Witha long spine, lo ur thighs to wi your torso over legged forward fold ‘Your arms can grab opposite elbows, or dangle toward the ground Keep agentle bend through each knee, and equal out the weight between th él and ball of each Breathe deeply through this stretch. Camel Pose 260130 Stand on your knees, about hip distance apart Release the tops of your feet to the ground, with your heels directly behind your knees. Bring your palms to your lower back/sacrum for support, and relax your shoulders down and backas elbows squeeze together. With astrong belly, slowly our hips forward aninch as your chest lifts aninch toward the ceiling. On every inhale, itt your chest upward, and on every exhale, press your hips forward in the same direction as your knees. feel tension Keep your neck gentle; your gaze can be forward or up, but if you start t. through your neck, release out of the pose, breathe andtry again After a few breaths, carefully use your hands to guide your spine and low back up out posture. Sit your hips on your heels to allow your spine torecalibrate.Seated Forward Fold 270830 of your legs out in front of Flex your feet toward your face, and sit up tall. Inhale both arms high above your head, then fold forward over your legs Hands can rest on your thighs, shins or . Draw a straight line from your head tailbone, and keep your abs i spine, and exhale to fold forward a bit deeper Breathe here until you're ready Boat Pose Hug your knees into yaur chest, and rail bodyweight to your tailbone until Bend your knees so that your h touch the groundin a right angle. You can stay here, or lift your heels to line up with your knees Reach your fingertips t tinue to lift through your as you Fears. Stay for three breaths.Seated Twist 250130 end your legs out long one more time, your right knee. Your right leg remains extended. Sit up tall, and bring your left hand spine, with left tailbone. hale to slowly your right ide of your left bent knee. Breathe in this twist, and then ase and repeat on the other side. Easy Pose position. Your shoulders relax aw Rest? thighs, Or, bring your first finger and thumb together on each hand fo muda,” wi cl usness Soften your gaze or close your eyes. Cultivate a sense of gratitude for your body's ability to move with power, grace and health