|Begin in Mountain Pose.
(Make sure your feet are no wider than hip width apart.)
|Position your hands in Prayer Pose.|
|Circle your arms out to each side and bring your palms together overhead.|
|Move into Standing Back Bend.
(Make sure you keep your spine long. Do not over-arch your lower back.)
|Bend forward from your hips and move into Standing Forward Bend.|
|Place your hands on the floor on either side of your feet.
(If your hands do not reach the floor, bend your knees slightly.)
|Step your right foot back as far as possible.|
|Lower your right knee to the floor and move into Lunge Pose.
(Make sure your left knee is directly above your left ankle.)
|Bring your left foot back next to your right foot and move into Plank Pose.
(Make sure your head and hips are in line with your spine.)
|Lower your knees, chest and chin to the floor and move into Eight Point Pose.|
|Slide your body forward and move into Cobra Pose.
(Make sure your shoulders are relaxed and down.)
|Tuck your toes under and lift your hips up into Downward-Facing Dog Pose.|
|Step your right foot forward and place your foot between your hands.|
|Lower your left knee to the floor and move into Lunge Pose.
(Make sure your right knee is directly above your right ankle.)
|Bring your left foot forward next to your right foot.|
|Straighten your legs and raise your hips to move into Standing Forward Bend.|
|As you raise your upper body, circle your arms out to each side and bring your palms together overhead.
(Your upper arms should be next to your ears.)
|Stretch up and back to move into Standing Back Bend.|
|Lower your arms to your sides and return to Prayer Pose.|
|Repeat steps 3 to 19, starting with your left foot in steps 7 and 13.|
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