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Tadasana Mountain Pose
Stand erect, feet together. Spread toes. Lift knee caps. Thigh bones back, tail bone in, lift sternum from base of spine. Shoulder blades & arms extend downwards. Breathe and hold for 20-30 seconds.
Uttanasana Forward Bend
Exhale forward bend into wall. Align feet under each hip, hands level w/hips, shoulder width. Inhale lift sitting bones. Exhale lengthen elbows, armpits, ribs, spine & sitting bones. Breathe and hold for 30-60 seconds.
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Trikonosana Triangle Pose
Legs 4 feet apart. Right foot 90 degrees out, left foot slightly inwards. Inhale lift torso to extend spine. Exhale bend sideways, upper torso over legs. Breathe and hold for 20-30 seconds. Repeat on second side.
Vrksasana Tree Pose
Hug left leg muscles to the bone. Bend right leg. Press foot/thigh into each other. Take bent knee back & down. For balance, use wall. Breathe and hold for 20-30 seconds. Repeat on second side.
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Baddha Konasana Bound Angle Pose
Sit against wall. Press feet into each other, heels close to groins. Shoulder blades pressed flat into wall & downward to arch lower back. Tilting pelvis slightly. Draw outer thigh muscles towards knees. Knees to floor (Can do this on wall like Upavistha Konasana). Breathe and hold for 30-60 seconds.
Upavistha Konasana Wide-angled Pose On the Wall
Legs straight. Stretch out through heels & towards floor (Can do this sitting like Baddha Konasana). Breathe and hold for 30-60 seconds.
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Marjarasana Cat Cow
Hands under shoulders & knees under hips. Inhale lift head & tail bone concaving the back. Exhale tuck tail bone under, round back upward, head down. Be fluid with your movements. Always starting from the pelvis. Breathe and repeat series 10 times.
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Vajrasana Extended Puppy Pose
Start with hips over knees, arms extended. Draw buttocks halfway backwards towards calfs as you resist with the palms pressing into the floor to lengthen the spine & back muscles. Breathe & hold for 20-30 seconds, maintain stretch in back as you slowly move into childs pose.
Balasana Childs Pose
Open up your heart and relax. Breath & elongate the spine. Breathe and hold for 40-60 seconds.
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