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Increases hip flexibility while strengthening abdomen and lower spine. Hold raised foot with both hands to make it easier. Extend your leg back to “shoot” your arrow. What are you aiming at?

Stretches shoulders and opens entire front body. Press your shoulder blades into your back to lift the chest. Have a friend roll toy cars or balls down your “slide”.

• Relieves indigestion, bloating, and other digestive issues. • Rock back-and-forth and left-to-right. • Rock and roll: Can you rock back-and-forth enough to stand up without hands?

Stimulates thyroid while increasing energy in mind and body. If uncomfortable at all, substitute belly up Table. For added challenge, lift a leg.

Strengthens legs while developing concentration and balance. Keep upper arm lifting strongly to protect lower back while opening heart up. Pass a ball overhead from Reverse Warrior to Reverse Warrior.

• Improves cardiac function and concentration. • Work to keep arms and lifted leg at the same height, forming a straight line. • Gently drop lifted leg down to land in Warrior I.

Improves circulation and respiration while promoting groundedness. Stretch arms out in opposite directions as though you are trying to make a long straight line. Pretend to be on a surfboard, gliding over waves. Jump to try the other side.

Strengthens legs while counteracting slouching. Keep knees, hips, chest, and shoulders pointing straight ahead. Reach forward with arms and balance on the front leg to flow into Warrior III.

• Lengthens and energizes the whole body. • Stretch the mat with feet, touch opposite walls with hands, lift crown to ceiling, wiggle fingers and twinkle your star. • Stay in Star while tilting to one side, balancing on one foot.

• Strengthens spine and stretches chest. • Press into elbows and puff chest. • Bend a knee, reach back and take hold of the ankle for an added challenge. Switch sides and repeat.

Reduces stress and fatigue. Always keep the nose pointing toward the ceiling to protect the neck. Pick a ball up with the toes and then roll into Plow, placing the ball behind head.

• Tones abdominal muscles and strengthens arms. • Spread shoulder blades away from spine, reach heels toward wall behind you. • Balance on just one foot, or one arm, or one of each.

• Stretches thighs, groins, and psoas. • Move front shin closer to you for ease, or away for challenge. • King or Royal Pigeon: Bend back knee and reach overhead to take hold of foot with both hands.

• Increases mobility and releases tension. • If uncomfortable, sit in a cross-legged position. • Swinging Lotus: press up onto your hands and swing.

Strengthens back body and counteracts slouching. If your low back is uncomfortable, stretch arms behind you rather than in front. Tell a story about where you are flying to.