Inhale, come to mountain. Stand with straight legs together or slightly apart. Rooting feet into the ground. Engaging quads. Press shoulder blades into & down the back. Palms facing toward the front of the wall. Tuck your tailbone. Lengthen your spine up through the crown of your head. Breathe deeply.
Modification: Half Fold
Exhale Forward Fold. Hinge at the hips. Grow long through the spine. Keep waist and torso straight. Flat back. Relax the neck. Hands hugging each elbow, or on the ground Bend knees as needed.
Exhale hips high, Downdog. Hands should be shoulder distance apart. Feet hip distance apart. Press through arms. Spread fingers wide. Feel pelvis lifting away from ribs. Draw shoulder blades toward pelvis. Reach out through heels. Pull the navel towards the spine.
Inhale Updog Press into the hands. Straighten the arms as much as your body allows. Pull shoulder blades toward each other, and down your back. Roll onto the tops of your feet. Lift thighs off the floor. Do not rest legs on the mat. Gaze should be toward the third eye.
Inhale chair pose. Bend knees. Keep chest lifted. Arms extended overhead, in front our at heart. Sink deep into hips, core engaged. Sink weight back into heels.
Eagle Pose stretches the shoulders and upper back while strengthening the thighs, hips, ankles, and calves. It builds balance, calm focus, and concentration.
Exhale Eagle. Draw shoulders away from ears. Squeeze arms & legs together. Tuck toes behind leg if possible. Ribs in, long flat back. Elbows and knees in one line. Weight is evenly distributed on all four corners of the foot.
Virabhadrasana I (veer-ah-bah-DRAHS-anna)
Stretches your arms, legs, shoulders, neck, belly, groins and ankles. Energizes the entire body.
Step back foot to a 45 degree angle. Front knee should be bended at 90 degrees, stacked over ankle. Square hips. Front heel & back leg should connect in a straight line. Arms extended overhead. Gaze toward hands.
Virabhadrasana II (veer-ah-bah-DRAHS-anna)
Improves circulation and respiration and energizes the entire body. Warrior II develops concentration, balance and groundedness.
Inhale, Open up to Warrior II. Turn back foot towards the side of the mat. Press through the outer edge of back foot. Knees stacked over ankle at a 90 degree angle. Spin your inner thighs out & away from each other. Lift belly, spine & chest. Stack shoulders over your hips. Image lines of energy shooting out your fingertips. Gaze forward the front.
Inhale reverse warrior. Flip front palm and reach back. Back hand gently rests, little to no weight in the back arm. Gaze at fingers. Relax shoulders away from ears. Breathe space between the ribs.
Warrior III Pose
Virabhadrasana III (veer-ah-bah-DRAHS-anna)
Inhale Warrior III. Straighten both standing and raised leg. Lifted leg flexed. Gaze straight. Torso and lifted leg parallel to the floor. Relax neck. Arms straight ahead or to your side.
Modification: Extended/Side Angle Pose
Inhale Triangle pose. Front foot faces the short side of the mat. Back foot turned out toward the long side of the mat. Distribute weight evenly between both legs. Open chest towards the sky. Heels in a straight line. Keep legs straight. Top hand reaches towards sky, bottom hand reaches toward the mat. Gaze towards palm of hand.
Inhale, come up from Triangle pose. Exhale open torso up to the opposite side and come down into Revolved Triangle. Gaze toward palm of hand.
Modification: Use block
Exhale Pyramid pose. Hips are squared, torso and hips facing the same direction. Legs are about 1-2 feet apart. Hinge at the hips. Elongate spine and keep back flat. Hands either behind the back or on the ground. Gaze toward your back toe.
Brings legs 3-4 feet apart. Exhale, hinge at the hips and come into a wide legged forward fold, keeping a flat back. Draw shoulder blades together and down the back. Bring hands to the floor.
Inhale come into tree when ready. Gaze forward. Shoulder blades together and back. Heart open. Activate core. Place foot on the thigh or calf, not on the knee. Press evenly onto all four corners of the standing foot. Hands at prayer, overhead, or on the hips.
Modification: Grab onto shin instead of big toe
Shift your weight to your left foot. Place your left hand on your left hip for support. Grab big toe with peace fingers. Exhale begin to straighten leg out in front of you. Engage core and leg muscles. Elongate your torso & lengthen your spine as you kiss your shin. Keep shoulders and neck relaxed.
Seated Forward Bend
From staff pose, inhale raise arms over head and lengthen spine. Exhale hinging at the hips continue to elongate and bring your torso towards your legs. Reach for toes. Use arms to pull the head and torso closer to legs.
One-Legged Seated Spinal Twist/Marichi Pose
From seated or staff, bend your right knee and straighten the left leg. Leave about one hand's width between legs. Keep left foot flexed. Exhale, rotate your torso to the right and lock your left arm in front of your right knee.
From Downward-Facing Dog: exhale, step right foot forward to the outside edge of your right hand. Both arms should be to the left of the right leg. Lower your left knee down onto the ground and release the top of your left foot. Sink your weight down into your hips. Gaze at your hands.
Bound Angle Pose/Butterfly Pose
Baddha Konasana (BAH-dah cone-AHS-anna)
From staff pose, Exhale, bend your knees, pull your heels toward your pelvis. Press the soles of your feet together. Lengthen torso as you bring to toward your legs.
Squat with your feet as close together as possible. Keep your heels on the floor if you can. Separate your thighs slightly wider than your torso. Exhaling, lean your torso forward and fit it snugly between your thighs. Press your elbows against inner knees. Bring palms together.
Inhale raise your feet off the ground and come into boat pose. Keep spine straight and legs straight. Balance on sit bones. Engage your core to find balance. Arms should be out in front of you parallel to the ground. Gaze at your toes.
(SET-too BAHN-dah) setu = dam, dike, or bridge bandha = lock
Modification: Wheel Pose
From supine Exhale and, press your inner feet and arms actively into the floor, push tailbone up toward sky. Lift your buttocks until the thighs are about parallel to the floor. Lift your chin slightly away from the sternum and, press the shoulder blades towards the center of your back Press heels and hands actively into the floor.
From Shoulder stand, lower legs overhead. Keep legs straight. Space between chin & chest (neck not crunched).
Knees Wide. Big Toes to touch. Hips towards heels. Stretch arms forward; palms down. Forehead to mat.
Exhale come to supine with back flat on the mat. Legs should be more than hip width apart, relaxed. Arms out to your side. Palms face up. Eyes closed.