Asanas

Chair: Utkatasana • Strengthens the lower body and builds stamina. • Bend knees as low as you’re comfortable without back strain and lift heart. • Imagine what chair you are sitting in: highchair, throne, folding, rocking, etc.

Ragdoll/Standing Forward Bend: Uttansana • Stretches hamstrings and calms the mind. • Gently work toward straightening legs, but without back strain or shaking. • Imagine you are a jellyfish and let your body sway in the ocean’s waves.

Downward Facing Dog: Adho Mukha Svanasana • Builds bone strength and flexibility in hamstrings. • Press floor away with hands while bringing low ribs toward thighs. • Bark, pant and wag your tail.

Triangle: Utthita Trikonasana • Engages every part of the body, strengthens the core and legs. • Reach to the side, leading with fingertips. Then hinge at waist and rest hand anywhere but on the knee. • Do Triangle back-to-back with a buddy and try to match their...

Star: Utthita Tadasana variation • 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.

Eagle: Garudasana • Builds balance, concentration, and confidence. • If you can’t bind your arms, simply cross them at the elbow and hold shoulders. • Land in your nest by making your Eagle as small as possible.

  Tree: Vrksasana Increases balance, focus, memory, and concentration Place foot either above or below the standing knee, never directly on it Forest: come into Tree as a group with palms pressing into neighbors’ palms  

Crow: Bakasana Builds confidence and balance Hands firmly on the ground, look forward, gently lift feet up Little Crows - Keep feet on floor and hands in prayer position  

Camel: Ustrasana Stretches front of body, from the ankles to the neck Keep hips moving forward and shoulder blades lifting heart. If needed, curl your toes under. Drop your head back and look at the other camels in the room  

Butterfly: Baddha Konasana Opens hips and chest. Stimulates nervous and respiratory systems Increase difficulty by bringing feet toward the body. Move them away to make it easier. Flap your knee “wings” slowly  

Flower: Vikasitakamalasana Increases balance and core strength Keep your back long by sitting tall Hold hands with other flowers and make a bouquet    

Boat: Paripurna Navasana Strengthens abdominal muscles and increases metabolism The straighter you keep your legs, the more challenging the posture Pretend to be a rowboat, a canoe, a motorboat, or a sailboat