Sit with legs straight out in front. Bend knees. Pull heels toward the pelvis. Drop knees to sides. Press soles of feet together. Bring heels close to the pelvis. Grasp the big toe of each foot. Release thighs to the floor.
Part I Toe Wiggles: Sit with legs extended. Both ankles together. Place both hands behind pelvis. Lean back. Look at feet. Wiggle toes back and forth. Part II Ankle Bending: Move ankles back and forth. Part III Ankle Rotations: Rotate right foot clockwise several times & then anticlockwise. Repeat with left foot.
Sit with legs extended. Circle left foot one way, then the other. Circle right foot one way, then the other.
Sit with both legs stretched out (Staff Pose). Keep your back straight. Bend your right knee and hold your left big toe with your left hand. Hold the right big toe with interlocked fingers of the right hand, and lift the right foot towards the ear. Look at the left foot like you're an archer aiming at a target. Hold the pose and then switch sides and repeat.
Sit legs crossed. Bring hands as far as you comfortably can behind back. Fingers touching floor.
Sit with legs outstretched. Bend knees. Bring soles of feet together. Keep heels close to body. Relax inner thighs. Twist to right. Hold. Repeat on left.
Sit with legs crossed. Stretch right arm up and sweep arm behind torso. Reach right hand with left hand. Hook right and left fingers. Lift top elbow toward ceiling and lift chest. Keep left arm beside left side of head.
Sit crossed legs. Place right foot on left thigh. Place left foot on right thigh. Sit tall. Bring right hand behind back toward left hip to hold right big toe in right palm or index finger. Bring left hand behind back toward right hip to hold left big toe in left palm or index finger. Hold. Release. Repeat with right foot placed on left thigh and left foot placed on right thigh.
Sit with legs crossed. Keep left leg crossed. Hold right foot with both hands. Draw right shin into chest and cradle knee in elbow of right arm. Gently rock back and forth as if cradling a baby.
Sit on floor. Legs straight. Shift onto right buttock. Bend knees. Swing legs to left, so feet are on the mat outside of left hip. Left ankle rests in your right arch. Keep left buttock on floor. Tuck left hand under right knee and right hand to floor beside right buttock. Inhale, grow tall. Exhale, twist to the right. Keep inhaling to grow and exhaling to twist. Switch sides.
Begin in Staff Pose (seated with both legs extended and elongate through spine). Bend both knees. Swing heels to outside of right hip as knees allow gravity to guide them towards the ground (as if bringing left leg into Easy Pose and right leg nearly into Hero Pose). Lengthen from tailbone up through crown of head. On exhale, start to twist torso to left. Hook back of right hand around front of left knee. Inhale and lengthen. Exhale, walk left finger tips behind back and around to right. Wrap left arm around back. Grasp right bicep with left hand. Gaze to left side.
Lie on right side with both arms fully extended, and resting on floor. Right leg straight. Bend left hip and knee 90 degrees, with left knee resting on mat. Reach left arm up, bringing back of left hand towards mat behind your head (look at left hand). Hold. Return to start. Repeat. Switch sides.
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.
Lie on back with legs together and straight. Reach arms overhead. Clasp hands or elbows. With buttocks firmly glued to the earth, move feet and upper body to the right. Arch like a ripe banana. Don't twist or roll hips off the floor. When your body opens more, move both feet further to the right and pull upper body further to the right. Swap sides.
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. Clasp hands below pelvis.
Lie on back. Legs and arms extended. Both knees to chest. Clasp hands around knees. Wrap forearms over shins. Clasp each elbow with opposite hand. Keep back flat on mat. Release shoulder blades down toward waist. Draw tailbone and sacrum down. Lengthening spine. Softly rock backward and forward or side-to-side for a spinal massage. Tuck chin slightly. Gaze down. Hold. Release.
Lie on back. Extend arms beside body, palms facing down. Bend knees. Bring knees to chest. Hold legs slightly below knees. Press knees into upper chest. Raise head, shoulders and upper chest to knees. Hold.
Sit on heels. Walk hands forward until forehead touches floor. Arms alongside legs.
On all fours. Wrists below shoulders. Knees under hips. Use hands to walk forward and lower chest to floor. Drop buttocks until they reach halfway to feet. Arms straight. Forehead touches floor. Push hips back and stretch spine.
Start in Child pose (kneel with arms out stretched, forehead on mat). Bring right arm underneath body with palm facing up. Drop right shoulder to mat and gaze at left hand. Hold. Switch sides.
Get on hands and knees. Slide right hand between left hand and left knee. Slide arm out to left (right shoulder and side of head rest on floor). Reach left hand up. Reach out through the fingers. Hold. Switch sides.
Start in neutral position. Wrists under shoulders. Arms shoulder width. Pull navel into small of back. Arch backwards. Tuck chin to chest. Move slowing back & forth. Modifications include: Cat pose with forehead to knee. Cat pose with leg raised. Cat pose with arm raised. Cat pose with rib cage circles. Cat pose with feet to the side.
Start on hands and knees. Knees below hips and wrists. Centre head in a neutral position. Eyes gaze at floor.
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 face down. Feet together. Toes pointing behind. Hands flat on the floor by the rib cage. Lift chest. Gaze forward.
Relax on stomach. Arms folded on floor above head. Widen legs. Roll feet so heels point in. Squeeze buttocks. Press pelvis into floor. Rest forehead on arms.
Lie on stomach. Bend elbows. Right wrist under left elbow. Left wrist under right elbow. Bend right leg to same side without lifting thighs. Line right heel with knee, shin parallel to left leg. Hold. Switch sides.
Sit with legs crossed. Elongate through spine. Straighten legs. Press into heels. Toes point towards face. Palms on tops of thighs (help draw thighs down). Tops of thighs draw in to engage legs. Lift chest up (open heart). Draw belly button towards spine.
Part 1 Knee Bending: Sit. Extend legs. Bend right knee. Interlock figures around right thigh. Bring right knee close to chest. Extend right leg without touching foot on the ground. Repeat. Switch legs. Part 2 Knee Circling: Interlock figures around right thigh. Bring right knee close to chest. Make clockwise circles with lower leg with pointed toes. Begin with small circles and gradually increase the circle size. Change directions (counter-clockwise). Switch legs.
Sit with straight legs. Press hands on floor behind hips. Fingers point to feet. Lift legs with knees bent.
Sit with legs straight. Press hands on floor behind hips. Fingers point to feet. Bend knees. Lift feet up. Straighten knees. Keep hands on floor beside hips.
Sit with legs wide apart. Bend legs, so you can grab toes with thumb, index finger and middle finger (can also grab hold of outer edges of feet). Engage core. Lift heels. Find your balance on sit bones. Stretch legs. Keep core engaged. Draw shoulder blades towards each other. Open your chest. Push heels away from you.
Slit on edge of mat. Wrap arms around legs. Engage core. Round back. Tuck chin toward belly button. Roll back and forth without touching toes to floor (imagine there are hot coals on the floor).
Squat. Interlock finger and clasp them around shins (just below knees). Rock body backwards (don't hit head on mat). Try come into squat on feet when rocking forward.
Lie on back with legs and arms apart. Feet to side, palms up. Release lower back to floor. Close eyes. Abdomen rises on inhale and falls on exhale. Feel heavy with each exhalation.