Sit with legs straight out in front. Bend knees. Pull heels toward pelvis. Drop knees to sides. Press soles of feet together. Bring heels close to pelvis. Grasp big toe of each foot. Release thighs to floor.
Sit on heels. Walk hands forward until forehead touches floor. Arms alongside legs. Alternatives include: Child with head on bolster. Child with bolster between legs. Child pose with arms extended. Child with hands on back. Child with cheek on mat. Child with leg raised and arms extended.
Come to all fours. Walk hands in front lowering chest down to floor. Keep hips raised over knees. Release forehead to floor. Stretch arms.
Sit with buttocks on heels. Come onto all fours. Wrists under shoulders. Engage core. Bring forehead to right knee. Bring forehead to left knee. Modifications include: Cat pose with leg raised. Cat pose with arm raised. Cat pose with rib cage circles. Cat pose with feet to the side.
Start in Down Dog. Step right foot between hands. Lower onto left knee. Straighten right leg. Lengthen spine. Fold over right leg. Hold. Down Dog. Switch legs.
Start on hands and knees. Knees set directly below hips and wrists. Centre head in a neutral position. Eyes looking at wall (straight ahead). Raise left leg. Hold onto foot of left leg with left hand. Repeat on right leg. Keep alternating.
Start on hands and knees. Knees wide apart. Inside edges of feet touch mat (angle of knees and ankles no greater than 90 degrees). Lower onto forearms. Back of neck long. Gaze down. Relax belly. Soften heart. Shoulder blades draw towards one another. Gently push hips backwards and down.
Start on all fours with hands below shoulders. Bend right knee and slide it forward between hands (heel under left hip). Extend left leg behind you with toes tucked under. Hips face forward. Gaze up and expand chest. Lower chest onto thigh.
Start on all fours with hands below shoulders. Bend right knee and slide it forward between hands (heel under left hip). Extend left leg behind you with toes tucked under. Hips face forward. Gaze up and expand chest. Lower chest onto thigh into a forward fold.
Sit with legs straight in front. Lean back slightly on hands. Place right ankle over left knee. Bend left leg and bring heel in towards hip. Keep right foot flexed to support knee. Move hips closer to the left foot (deepen stretch). Move hands away from you and lean into them. After coming out, shake out arms to relax them. Repeat on other side.
Sit with your legs straight in front of you. Lean back slightly on hands. Place right ankle over left knee. Bend left leg and bring heel in towards hip. Keep right foot flexed to support knee. Move hips closer to the left foot (deepen stretch). Slide hands further behind yourself and bring them as close together as possible. Gently drop head back to extend neck. After coming out, shake out arms. Repeat on other side.
Sit with legs extended (staff). Back straight. Bring right foot in so only left leg is straight. Hold onto big toe of left foot. Interlock fingers around big toe of right foot and lift right foot up towards ear. Fix gaze onto left foot like an archer eyeing a target. Hold. Repeat on other side.
Lie supine. Bend knees. Set feet on floor. Heels close to sitting bones. Press inner feet and arms into floor. Push tailbone up. Lift buttocks. Raise right leg and place ankle on left knee. Lower. Repeat on other side.
Lie on right side. Use right arm as a pillow. Stack hips, knees and feet. Bend bottom knee and reach top hand to take hold of foot. Roll top shoulder back. Draw top leg out in front of you. Drop top shoulder towards mat. Hold. Roll onto opposite side and repeat. Alternatives include: Cat pulling tail with strap. Cat pose with leg raised. Bananasa. Dancer. Lunge.
Sit with legs extended. Spread legs wide. Back straight. Knees and toes point up. Press legs and sitting bones down to raise spine.
Lie on back with knees bent. Soles of feet on floor. Hug left knee into chest. Cross left ankle over body and rest it on right thigh. Let left knee relax away from torso. Lift right foot off floor and thread left hand through legs so hands meet on back side of right thigh. (or clasp hands on front side of right shin). Using hands, draw right thigh toward chest (cause left hip to open). Keep both feet flexed. Relax left knee to open hips. Repeat on other side.
Lie on back with legs together, arms at sides, palms down. Bend right knee to chest. Wrap hands around knee. Pull knee into abdomen. Release. Repeat on other side.
Lie on back. Knees bent. Soles of feet on mat. Lower knees with soles of feet together. Arms relaxed by sides. Palms up. Release back to floor. Close eyes. Feel hips getting heavier with each exhale.