|Begin in Relaxation Pose.|
|Relax your shoulders down to the floor and relax your arms away from your shoulders.|
|Exhale as you gently roll your head to your right side.|
|Inhale as you roll your head back to the center.|
|Exhale as you gently roll your head to your left side.|
|Inhale as your roll your head back to the center.|
|Repeat steps 3 to 6 three to five times.
(Rolling your head relaxes your head and warms up your neck.)
|Bring your knees into your chest and move into Little Boat Pose to prepare for Windmill Pose.|
|Perform Windmill Pose to stretch your arms, legs and the sides of your body.|
|Bend your knees and place your feet flat on the floor with your heels directly under your knees.|
|Perform Pelvic Tilt to warm up your lower back and pelvis.|
|Bring your knees to your chest and move into Little Boat Pose.
(Little Boat Pose stretches and releases your lower back and hips.)
|Extend your arms to your sides at shoulder height, with your palms facing down.|
|Lower your knees to the right toward the floor and move into Little Boat Twist.|
|Repeat Little Boat Twist for your other side.
(Little Boat Twist helps release tension in your lower and mid spine and stretches your chest and shoulders.)
|Return to Little Boat Pose and then extend your left leg, keeping your right knee bent.
(This modification of Little Boat Pose allows you to stretch your hips independently.)
|Perform this modification for your other side and then return to Relaxation Pose.|
|Bend your knees and place your feet flat on the floor.|
|Bring your right knee toward your chest and loop a strap around the arch of your right foot.|
|Straighten your right leg and perform Reclined Leg Stretch.|
|Perform Reclined Leg Stretch for your other side and then return to Relaxation Pose.|
|« Previous||Next »|