Feet hip width apart. Tuck chin in. Legs slightly bent . Shoulders back and down.
Feet hip width apart. Tuck chin in. Legs slightly bent. Shoulders back and down. Raise arms level with shoulders.
Feet hip width apart. Tuck chin in. Legs slightly bent. Shoulders back and down. Raise arms overhead.
Start in Mountain. Place palms on low back, fingers point down. Squeeze thighs and buttocks. Press hips forward and arch torso back. Gaze forward. Use arms to support weight. Keep legs and buttocks engaged. To release keep legs, buttocks and arms strong.
Put bolster to side. Lie on back. Bring feet close to buttocks. Lift hips. Slide bolster under back. Allow shoulders to descend. Let head touch floor. Reach arms up and behind. Fold arms so hands touch elbows. Relax face. Release on exhale by bringing arms to side.
Sit in front of bolster and block. Rest upper back on bolster and place head on block. Rotate shoulders open. Feel shoulders descending to mat. Breath into upper body. On exhale extend arms up. Let palms touch.
Put bolster and block to side. Lie on back. Feet to buttocks. Lift hips. Slide bolster under lower back. Shoulders to descend. Head touches floor. Take block in hands and lower behind. Feel middle of spine stretching. Hold. Return.
Lie on back. Lift hips off floor. Raise legs over and beyond head. To release, bring arms back along side body and engage abdomen as you gently roll each vertebrae to floor until hips rest on ground.
From Shoulderstand bend from hips to lower toes to floor beyond head. Torso perpendicular to floor. Legs fully extended. Toes on floor. Soften throat. Press hands against back. To release place hands on back and lift into Shoulderstand. Roll onto back.
Kneel. Rest hands on back of pelvis. Point fingers down. Lean back and feel the chest opening. Gaze up.
Kneel. Raise buttocks. Keeps slightly separated. Raise arms sideways (shoulder level). Lower right hand to left heel (slight twist) and left hand in front (gaze at raised hand). Chin near sternum. Repeat on other side.
Kneel. Rest hands on back of pelvis. Point fingers down. Lean back. Chin near sternum. Press palms against heels. Elbow creases face forward. To exit bring one hand at a time to hips. Lift head and torso by pushing hip points down.
Lie on belly. Legs together. Buttocks firm. Legs active. Elbows under shoulders. Forearms on floor. Lift upper torso and head up.
Lie face down. Feet together. Toes pointing behind. Hands flat on floor by rib cage. Lift chest. Gaze forward. Modifications include: Cobra with folded blanket under hips. Cobra with one leg raised. Cobra with two legs raised. Cobra with one arm raised in front. Cobra with two arm raised in front. Cobra with one arm raised to side. Cobra with two arms raised to the side. Cobra on elbows. Cobra with both hands behind head. Revolved cobra. Striking cobra (extended child to cobra). Chair cobra (seated backbend). Baby cobra (don’t lift chest all the way up).
Lie face down. Feet together. Toes pointing behind. Hands flat on floor by rib cage. Lift chest. Gaze forward. Raise left leg. Hold. Lower to mat. Raise right leg. Hold. Lower to mat. Repeat.
Sit legs crossed. Bring hands as far as you comfortably can behind back. Fingers touching floor.
Sit with legs crossed. Lower knees. Lengthen spine by stretching back up. Raise arms overhead. Tip head back. Gaze up.
Sit with legs crossed. Close eyes. Inhaling slowly through nose. Feel abdomen, mid-body, and upper chest gently expand until you fill your lungs. Exhaling slowly through nose, gently empty lungs fully (feel belly button reaching to spine).