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Star: Utthita Tadasana
• 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.
Sphinx: Bhujangasana variation
• 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.
Plow: Halasana
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.
Plank: Kumbhakasana
• 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.
Pigeon: Eka Pada Rajakapotasana
• 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.
Lotus: Padmasana
• Increases mobility and releases tension. • If uncomfortable, sit in a cross-legged position. • Swinging Lotus: press up onto your hands and swing.
Locust/Flying/Superman: Salabhasana
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.
Hero: Virasana
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.
Heron: Krounchasana
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.
Goddess: Utkata Konasana
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.
Upward Facing Dog: Urdhva Mukha Svanasana
• 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.
Dolphin: Catur Svanasana
• 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...
Happy Baby/Dead Bug: Ananda Balasana
• 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.
Side Crow: Parsva Konasana
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.
Side Plank: Vasisthasana
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.
