1. Child’s Pose
- Begin in a kneeling position and inhale.
- Exhale and drop your buttocks toward your heals as you stretch your body down and reach your arms forward.
- Rest your arms on the earth, alongside your body with your stomach nestled between thighs and forehead on the mat.
- Remain in child’s pose for 3-5 breaths, feeling your spine begin to lengthen and your buttocks dropping down.
- Begin in a table-top position; hands with fingers pointed forward aligning under shoulders and knees aligning under hips at hip-width distance.
- Move into cow pose by inhaling; drop your belly toward the mat, lift the chin and chest, with eyes gazing up toward the sky.
- Move into cat pose by exhaling; draw your belly toward the spine with a round back toward the sky.
- Alternate between cow and cat pose 3-5 times.
- Begin seated with legs extended.
- Cross right foot over outside of left thigh with a bent knee. The right knee is pointed toward the sky.
- Inhale and place the left elbow to the outside of the right knee with the right hand centered to the spine on the floor behind you.
- Exhale and twist right in a gentle movement, moving from your abdomen, keeping both sit-bones on the floor. Remain for 5 breaths.
- Repeat on the other side. Left foot over right thigh, right elbow outside of left knee, hand centered to spine behind on the floor, twist and breathe.
- Begin seated with legs crossed, looking straight ahead with arms down at your side.
- After a deep inhale, exhale and bring your right ear down to your right shoulder without bending your head forward or backward to remain in the same line as your shoulders.
- Inhale and raise your head back to center.
- Exhale and repeat on the other side by drawing your left ear down to the left shoulder.
- Repeat 3 times on both sides.
- Begin in a standing position with feet wide apart.
- Inhale and straighten your spine up before exhaling while you fold forward at the hips.
- Gently drop your head to the earth and gaze behind you.
- Bring your hands to the floor or wherever they can reach, with your elbows pointing behind you.
- Remain in this pose for 3-5 breaths.
- Begin in child’s pose.
- Hold on to your heels with your hands, inhale and gently roll from your forehead to the crown of your head, lifting your hips up toward the sky.
- Exhale and slowly lower hips to back to the heels and forehead back to starting position.
- Repeat 3-5 times.
- Begin in a table top position; hands with fingers pointed forward aligning under shoulders and knees aligning under hips at hip-width distance. Advertising
- Inhale as you walk your hands out in front of you, lowering your chest down toward the ground.
- Exhale and keep your hips over your knees and arms shoulder distance apart, while you gently release your forehead to the ground.
- Inhale and inch your finger tips away from your body, draw your shoulder blades together, and reach your hips up toward the sky.
- Exhale and remain in this pose for 3-5 breaths.
- Begin in a laying-down position with legs extended and arms resting alongside your body with palms down.
- Gently raise your sacral area as you bring your hands together beneath your lower spine with thumbs touching and palms flat on the floor.
- Inhale and press your forearms into the earth while lifting your upper back to create an arch.
- Exhale; lift your shoulder blades and upper torso off of the earth, gently tilting your head back so the crown of your head is to the floor.
- Remain in this pose for 3-5 breaths.
- Begin in a laying-down position with legs raised above hips and pressed against the wall.
- Shift your weight from side to side as you inch your buttocks toward the wall.
- Inhale and let your arms rest open at your sides with palms facing up.
- Exhale and let your hip joints and lower back come into contact with the earth.
- Close your eyes and remain in this pose for 5-7 breaths.
- Place a bolster, folded blanket, or towel on the earth where your head will rest.
- Lie back on the bolster with knees bent.
- Place the bolster under your head and neck.
- Inhale and extend legs one at a time.
- Exhale and allow your body to relax into the earth with arms placed out to the side and palms up.
- Focus on inhaling and lengthening along the earth while you exhale.
- Continue to breathe with eyes closed for 3-10 breaths.