Start in Mountain. Forward bend. Step feet back one at time. Lift buttocks. Lengthen spine. Press down through heels. Tuck chin in. Look at feet. Release jaw.
Come onto hands and knees. Press forearms into floor. Curl toes under. Lift knees away from floor. Keep knees slightly bent. Heels lifted. Press forearms actively into floor. Hold head between upper arms. Straighten knees. Lengthen tailbone away from pelvis.
Sit on knees with palms on thighs. Lift arms above head. Bend forward from hips, keeping arms and head in a straight line. Hands and forehead rest on floor in front of knees. Bend elbows so arms are relaxed. Hold. Raise arms and body back to start position.
Sit on knees (Vajrasana). Take hold of lower calves. Bend forward. Place crown of head on floor in front of knees. Raise buttocks until thighs are vertical. Gently press chin against chest. Hold.
Come onto hands and knees. Bring knees hip width apart. Palms directly under shoulders. Fingers facing forward. Gaze down. Flat back. Press into palms to drop shoulders away from ears. Raise up keeping legs bent. Spread legs wide apart. Look forward.
Start in Mountain. Forward bend. Step feet back out wide one at time. Lift buttocks. Lengthen spine. Press down through heels. Tuck chin in. Look at feet. Release jaw.
Start in Mountain. Widen legs. Hands on hips. Fold forward from hips into Forward Bend. Release torso down on exhale. Hands to floor. Walk feet wider apart. Release head. Lengthen legs on inhale. Release torso on exhale. To release bring hands to hips and lift up.
Stand in Mountain. Stretch arms overhead. Bend knees slightly. Fold forward from waste. Interlock fingers. Bring arms behind back. Back of neck soft. Hold. Release.
Start in Down Dog. Keep spine straight (bend knees if spine isn't straight). Lift right foot up and bring it forward between hands. Drop left heal to floor (left and right heels are aligned). Turn right foot out a little. Place right hand on inside of right thigh. Lower down into a lunge. Lower body. Walk hands forward and extend. Press back foot into floor. Front foot active. Front knee over the ankle. Melt heart so upper body can ease down towards the mat into the classic Down Dog shape. The legs are now in lunge and upper body is in down dog. Repeat on other side.
From Downward Facing Dog try as many variations as you can: Lift left leg. Lift right leg. Lift left hand. Lift right hand. Lift left leg and right hand. Lift right leg and left hand. Wag your doggie tail. Widen stance. Come up onto toes. Bend knees.
Start in Downward Facing Dog. Raise right leg while keeping hips level (hips stay squared with floor). Equal weight in both arms. Extend through raised right heel and crown of head. After holding pose with hips squared for several breaths, open right hip, stacking it over left hip (allows right leg to go higher). Keep torso from twisting left. Bend right knee. Right heel toward left buttock. Hold. Straighten right leg and square hips toward floor. Release right foot to floor. Repeat on left side.
Start in Mountain with arms at sides. Reach arms overhead. Fold forward into a standing forward bend. Bring both hands to floor and straighten legs. Shift weight onto right foot and equally across both hands. Raise left leg as high as you can behind you. Walk hands back (in direction of your standing heel) to deepen stretch, and draw torso closer to right leg. Relax shoulders. Tuck chin in. Internally rotate left thigh, and square hips toward floor. Keep knee and foot of standing leg facing directly forward. Hold. Repeat on other side.
Come into Downward Facing Dog. Lift left hand and reach it beneath torso and around to right thigh. Allow waist and torso to twist open to the right. Place left hand on ground to outside of right foot. If that is not possible, rest hand on outside of right shin or upper thigh. Turn head to look underneath right arm. Gaze up. Hold. To release un-twist and return left hand to mat. Come back into Downward-Facing Dog. Repeat on other side.
Start in Mountain. Step feet out wide. Hands on hips. Turn left foot in 45 degrees to right. Right foot out to 90 degrees. Align right heel with left heel. Rotate torso to right. Square front of pelvis with front edge of mat. Lean torso forward over right leg. Stop when torso parallel to floor. Press fingertips of right hand to floor and bring left arm behind back. Repeat on left side.
Stand tall. Spread legs wide. Back toes angled slightly forward. Front toes point forward. Bend front knee. Reach left arm under left leg. Reach right arm around to clasp fingers of left hand. Open chest. Lengthen forward leg into class Triangle position. Feel chest opening deeper on each exhale. Switch sides.
Start in Down Dog. Keep spine straight (bend knees if spine isn't straight). Lift right foot up and bring it forward between hands. Drop left heal to floor (left and right heels are aligned). Turn right foot out a little. Place right hand on inside of right thigh. Lower down into a lunge. Lower body. Walk hands forward and extend. Press back foot into floor. Front foot active. Front knee over the ankle. Melt heart so upper body can ease down towards the mat into the classic Down Dog shape. The legs are now in lunge and upper body is in down dog. Repeat on other side.
From Warrior I, interlace hands behind you in a double fist. Keeping front knee bent, slowly lean forward, placing head as close to ground as possible. Lift arms overhead, holding for several deep breaths. Rise up. Repeat on other side.
Start in Downward Facing Dog. Step right foot forward in between hands. Lower left knee to ground directly underneath left hip. Tuck left toes for stability. Lift torso above hips, place hands on hips, and ground down into mat. Straighten front leg in front of you so only heel of right foot is connected to floor. Flex front foot. Micro-bend front knee.
Tilt pelvis forward. Slowly fold over front leg. Place hands on blocks on either side of front leg, or on floor. Hold or slowly walk hands or blocks forward to increase intensity of stretch. Step back to Downward Facing Dog. Repeat on other side.
Kneel. Place crown of head onto mat in front of hands (hands don't touch head). Interlock fingers. Tuck chin to chest. Lift knees. Walk toes toward elbows. Push down into elbows (shoulders lift away from ears). Hug upper arms. Bend one knee and tuck it into chest. Engage core. Elbows hold most of the weight (not head or neck). If you lose balance, tuck and roll body forward. Switch sides.
Come into Downward Dog (facing away from wall). Place one leg at at time on the wall. Walk feet up wall. Straighten legs when they are parallel to ground. Toes point down. Hands directly underneath shoulders. Hold. To release bend knees and walk feet down to mat
Kneel. Place crown of head onto mat in front of hands (hands don't touch head). Interlock fingers. Tuck chin to chest. Lift knees. Walk toes toward elbows. Push down into elbows (shoulders lift away from ears). Hug upper arms. Bend both knees and tuck into chest. Raise one leg. Engage core. Elbows hold most of the weight (not head or neck). If you lose balance, tuck and roll body forward. Switch legs.
Partner A comes into Downward Facing Dog Pose. Partner B puts right foot under Partner A's head, and comes into a Lunge Pose with legs not too wide apart, or comes into a Squat Pose, and puts pressure onto Partner A's lower back.