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Calming pose that strengthens ankles and feet. Toes should always be pointing straight back, never to the sides. Reclined Hero: in Hero, lean back until your spine is resting on the ground.

Stretches hamstrings. Balance on bottom and *straighten both legs. Place peace fingers around big toes. Scissor legs out and in, out and in and say “my Heron needs a haircut!” * Never lock joints, always have a microscopic bend.

Opens hips and strengthens lower body. Keep knees bent to 90° and pointing outward toward pinky toes. Staying in a deep knee bend, slide body left to right.

• Opens chest and energizes the body. • Keep shoulders down and back away from the ears while lifting knees off floor. • Allow the thighs to lay on the ground for a more gentle version.

• Calms brain and relieves stress and mild depression. • Firmly press palms together and forearms into the floor. • Yoga Push-Up: Make Dolphin sounds while lowering body parallel to the floor but not touching it, and then back into Dolphin like you are jumping through...

• Calms mind and relieves fatigue. • Keep entire back on the ground while pulling knees toward armpits. • Stretch one leg straight and then the other while rocking left-to-right.

Improves balance and strengthens arms. Keep knees tucked in close to body and look forward. Place a couple of blocks under your lower shoulder for support and balance.

Improves balance and strengthens arms and core. Stack hand directly under shoulder or balance on elbow if needed. Switch sides by moving through Plank to build stamina.

Reduces fatigue and insomnia. If unsure about alignment, don’t roll onto the neck. Just lift hips off the ground. Spray feet with Stinky Feet Spray while playing the KAY song.