Stand with your feet hip distance wide. Point your big toes forward. Allow your arms to hang by your sides. Reach the crown of your head toward the sky.Point your tailbone toward the floor.
Reach your arms forward and up with an inhale, palms facing forward. Gently arch back and gaze diagonally upward. Keep length in your spine.
Hold the pose for a moment.
Lower your arms with an exhale.
Standing Forward Bend
4 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Relax neck · Do not lock knees · Press heels into floor · Lift kneecaps · Lift sit bones toward sky
Calves, Middle Back / Lats, Upper Back & Lower Traps
Pronunciation:
oo-TAH-NAH-sah-nah
Stand with your feet together, feet parallel. Bend forward from your hips with an exhale. Lengthen your torso as you come down. Reach your palms toward the floor on either side of your feet.
Draw your kneecaps up and lift your sitting bones toward the sky. Let your head hang.
Hold the pose and take slow, deep breaths.
Place your hands on your hips. Lengthen your spine with an inhale and rise to standing.
Modification: Bend your knees. Hold onto your shins to lessen the stretch.
Avoid this pose if you have high blood pressure.
Standing Half Forward Bend
4 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Do not compress neck · Aim for flat back · Press fingertips into floor · Bring weight to balls of feet
Begin in Downward Facing Dog. With an exhale place your left knee on the floor in between your hands, left ankle behind right wrist.
Lower your right knee to the floor, scooting your leg back so that both hips are near the floor. Untuck the back toes. Check that your back leg is extended straight behind you. Rise onto your fingertips and lengthen your spine. Stay here for a few breaths.
Slowly walk your hands forward with an exhale and rest your forehead on the floor.
Hold the pose and take slow, deep breaths.
Tuck your back toes under and carefully push yourself back to Downward Facing Dog with an exhale. Change sides.
Modification: Keep your torso lifted. Draw your front heel close to your body to lessen the stretch.
Avoid this pose if you have knee or sacroiliac injury.
Wide Angle Seated Forward Bend
5 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Point toes and knees toward sky · Lengthen front of torso · Avoid rounding the spine · Micro-bend the knees
Stand with your feet together. Step your feet 3 apart with an exhale, pointing your toes diagonally outward.
Lift your arms with an inhale, bringing your upper arms parallel to the floor and forearms vertical, hands facing forward. Spread your fingers wide.
Lower into a squat with an exhale. Point your tailbone toward the floor. Draw your knees back so that they’re aligned over your ankles. Lift your chest and soften your shoulders.
Hold the pose and take slow, deep breaths.
Release your arms with an exhale and straighten your legs. Step your feet together.
Modification: Rest your hands on your hips.
Wide Legged Forward Bend C
4 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Relax shoulders · Relax torso toward floor · Palms face away from body · Engage lower belly
Calves, Glutes & Hip Flexors, Middle Back / Lats, Upper Back & Lower Traps
Pronunciation:
pra-SAR-ee-tah PAH-doh-TAHN-NAH-sah-nah C
Stand with your feet 3 to 5 feet apart and parallel.
Interlace your fingers behind you. Lift your chest and lengthen your spine with an inhale.
Bend forward with an exhale, keeping your spine long. Lift your arms up and overhead.
Bend your elbows and bring your hands toward your back. Rotate your palms to face out. Straighten your arms and bring your hands back toward the floor with an exhale.
Hold the pose and take slow, deep breaths.
Inhale and rise with a flat back. Step your feet together with an exhale and release your hands.
Modification: Keep your hands in the first position (palms toward your back).
Avoid this pose if you have high blood pressure or low back issues.
Garland
4 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Lift and lengthen torso · Press upper arms against thighs · Relax shoulders
Abs, Ankles, Glutes & Hip Flexors, Quadriceps, Triceps, Wrists
Pronunciation:
ah-dho moo-khah SHVAHN-NAH-sah-nah
Lie on your stomach. Bring your hands under your shoulders and spread your fingers wide. Bring your feet as wide as your hips and curl your toes under.
Push into the floor and come onto your knees with an exhale, then slowly straighten your legs. Release your heels toward the floor. Reach your tailbone toward the sky behind you to lengthen your spine. Bring your head in between your arms.
Hold the pose and take slow, deep breaths.
Release your knees to the floor with an exhale and sit back on your heels.
Avoid this pose if you have high blood pressure or carpal tunnel syndrome.
Begin on all fours. Bring your wrists directly under your shoulders and knees under your hips.
Slowly walk your hands forward with an exhale, keeping your hips over your knees. Sink your chest toward the floor and if possible, rest your forehead on the floor.
Hold the pose and take slow, deep breaths.
Walk your hands toward you with an inhale to return to all fours.
Modification: Place a folded blanket under your knees.