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Adho Mukha Svanasana Dog Pose
Starting on all fours with knees under hips and hands 1 hands distance in front of shoulders. Inhale for Cow pose (head up tail bone up). Exhale slowly come up with bent knees keeping lower back from rounding. Straighten legs & arms lower head. Lift sitting bones upward. Keep knees bent if lower back rounds. Breathe and hold for 30-60 seconds.
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Anjaneyasana Kneeling quadriceps Lunge & Hamstring Stretch
Exhale lunge left foot forward with bent knee slightly past ankle. Inhale lift upper torso from base of spine, look forward. Exhale draw shoulders back & down towards buttocks. Lunge hips forward again, draw left thigh downward, stretching right groin & quadriceps. Breathe and hold for 40-60 seconds. Not moving left foot exhale draw hips back & straighten left leg for hamstring stretch. Lift sitting bones. Breathe and hold for 40-60 seconds. Repeat second side.
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Supta Padangusthasana Reclining finger to foot pose
Place left foot into wall. Keep both legs straight & left thigh on ground. Exhale lift right leg with tie. Inhale lengthen through heel. Exhale take leg towards torso. Breath and hold for 40-60 seconds. Wrap tie around right hand, left hand on thigh. Exhale take leg out to the side towards floor & head. Inhale lengthen thru heel. Exhale stretch towards floor & head. Breathe and hold for 40-60 seconds. Repeat on second side.
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Jathara Parivartanasana Reclining twist (crocodile twist)
Lie on left side place right foot on left knee, hop left hip back to align hips. Inhale take right arm over head, exhale twist to right. Have knee and shoulder even distance from floor. Long smooth breaths to open ribs and lengthen spine. Breathe and hold for 40-60 seconds. Repeat on second side.
Pavana Muktasana Little Boat Pose
Exhale knees to chest. Rock side to side to massage back. Breathe and hold for 40-60 seconds.
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Savasana Corpse pose (deep relaxation)
Take arms aprox. 2 feet out from your hips palms facing up. Legs straight and together, then let feet roll out to the sides. Have the forehead be slightly higher then the chin. Use a blanket if necessary. Completely relax. Calm the mind letting go of any worries, thoughts or tension. When the mind wanders come back to your breath. Enjoy! Breathe and stay for 10 minutes.
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Namaste |
