A series of 12 postures in a continuous motion. Doing this exercise as a warm up, loosens tight muscles and gives the body greater freedom of movement
Sit with legs outstretched and arms behind you with palms flat, fingers pointing away from body. Inhale, close eyes and raise torso. Hold for 10 sec then lower body. Strengthens arms and back.
This posture helps abdomen and lower back. Lie on stomach resting chin on mat. Breathe in and lift up arms; breathe in lift up legs; breathe in lift head and roll back shoulders
This is an exercise of balance, posture and concentration. Stand on left leg. Bring right leg up over left thigh. Inhale and slowly raise arms overhead and then lower in front of chest
One of the best exercises to release tension in back muscles. Sit with legs outstretched or sit in heels. Shift weight to left hip and cross right leg over left knee. Take arm and rest it on outside of right knee and twist back, look back.
This develops strong back muscles and upper arms. Lie on stomach with hands at shoulder level. Slowly raise torso, keeping hips on floor. Arch neck back if possible
A restorer of youth and vitality. Lie on your back. Raise your legs up and over your head, knees straight. Bring legs to as straight a vertical position as possible. Hold this for a minute. Hands are placed at your waist or behind your back for support.
Also known as T pose or Warrior III. A balance and concentration exercise to stretch, tone and firm the legs. Stand on right leg; bend left leg back and grab ankle. Slowly bend forward stretching out leg and arm to a horizontal plane. Hold and repeat on the other side
Sit with feet flat on floor, knees about 2 ft apart. Bend torso forward and tuck and stretch right arm under right knee and left arm under left knee. Bend forward as far as possible.
Start on hands and knees. Tuck toes under and raise hips as far as possible upward. Drop heels down. This stretches the back of legs and relieves pressure on lower back
Sitting on your heels, bring your forehead to the floor and extend your arms out in front of you. This is a relaxation pose and is a counter stretch for the back
Bringing the soles of the feet together and holding the ankles, press your elbows into you knee. Sit back up straight and drop head down to stretch and relax the neck
Sitting on your feet, stretch your right leg out behind you. Bring your left hand onto your knee for balance and with your right hand grab your right foot. Gently pull your right foot back to your seat. Slowly stretch the right leg back and repeat on the left side
On your stomach, bend both legs back and grab your feet with both hands. Gently arch your back and lift your head up. Hold only for a few seconds, as this is a difficult stretch. Counter stretch back
Lunge to the right, bring left arm around to the right and bring hands together. Raise arms straight overhead and arch back if possible. Repeat on the other side
This posture helps the muscles of the lumbar region. Lie on back, bring feet up close to seat and arch up back as far as possible. Clasp hands underneath back or reach for your heels
This pose refreshes your legs and stretches your knees. The purpose of the pose is to sit straight, expand your breathing
This pose stretches your arms as you reach over your head with one arm and behind your back with the other arm. The goal is for your fingers to connect but a difficult flexibility pose. At the same time one knee is to cross over the other knee, stretching will be felt at the hips and knees
Goal is to begin concentration sitting up very straight and becoming aware of your breath. Legs are extended as you sit on the floor bringing your palms flat on the floor next to your hips
A balance pose. Standing on your right leg bring your right arm down to the floor while extending your left arm up toward the ceiling. Turn your head to look up at your left hand as you gain your balance. Exercises the limbs of the body
Half Moon Pose
Increases the flexibility of the spine and strengthens upper legs. Kneel with legs apart. Slowly bend back reaching for your heels or ankles. Drop head back
Tones and limbers the muscles of the legs and arms. Stand on left leg. Twist right leg in front of and behind left leg. Entwine arms with palms coming together in front of face
Standing with legs slightly apart, arms out to sides, bend to the right. Arms should stretch up and down vertically. Tones waistline and inner thighs.
Lay on your back on the mat. Raise legs up and over head; touching toes to floor if you are able to. Hands press palm down onto mat.
A balance pose. In a squatted position, place hands on floor and slowly roll forward placing knees on elbows. Hold head up off the floor
Standing on right leg, grab left ankle and lift/press foot into left and. Raise your right arm over your shoulder with palm facing up
Resting on hands and knees, lift up shoulder and back, tuck hips under, chin down; hold this position and then slowly reverse-left head up, hip up, drop back
Lay on back, lift up chest, rest weight on forearms and top of head
In this pose your weight is resting on your hands and feet; your body is extended and in particular this pose strengthens upper body and arms
Start in mountain pose; breath in and as you breath out stretch to bring upper body down toward thighs. Grab calves or ankles in this pose and hold
This pose has its opposite. Holding your weight on your hands and feet, your back is arched and eyes are looking upward
Upward Facing Dog
This pose sets the standard for spinal alignment. Stand straight, shoulders back, weight balanced between both feet
This pose is a stretch that strengthens your knees, tones and lengthens the spine. Bending right knee to right angle extend left arm overhead and reaching to the right. Look upward to left hand
Side Angle Pose
High energy pose. Laying on stomach, bend legs back and grab ankles. Pull feet back and lift shoulders upward. Works upper body and arches back