#1 Staff Pose: Begin
sitting and warm your body with several cleansing breaths. Lift
arms overhead as you breath strong Ujjayi, raising and lowering
your arms with the breath, legs extended in front, crown of the
head lifted. #2 Seated Forward Bend: Lengthening
your back and reaching the crown of your head toward your toes,
keep broadening across your upper back and resist the temptation
to slump over. Your hands rest alongside your legs. Open your legs
as much as you need to allow space for your belly.
#3 & 4: Pick up
your right leg and rock it back and forth. Left leg is straight
and presses down. Switch sides. #5 Cobbler Pose: Soles
of feet together, hands hold feet together (bind), head and shoulders
lean forward until you feel a gentle stretch in the groin, hip
and back of waist.
#6 & 7: Forward
bend, with one knee bent, and your foot on the inside of the opposing
thigh. Switch legs.
#8: Lay on your back,
knees bent. #9 Fish: Use your arms to prop up
your chest and lift your sternum (breastbone) upwards, curl your
shoulders back. If there is any pressure on the neck or back, then
prop a bolster under your back for support. #10 Bridge
Pose: Lie on back, knees bent hip-width apart, tilt pubic
bone up, contract thigh muscles, buttocks, and hips to left buttocks
off floor. You may use a yoga block or bolster to help support
#11: Hug knees, rock
from side to side. #12 Happy Baby Pose: Bend
knees, reach hands up to hold arches of feet (big toes, ankles),
continue to separate knees wider as you draw them down to the sides
of the ribs. Hold pose 10 breaths.
#13: Straighten legs
to face ceiling, cross ankles and roll up to sit on your bottom. #14
& 15 Cross Leg Pose with a Twist: Gently turn from
the waist and rib cage over the right thigh and look over right
shoulder blade. Slowly reverse to the left.
#16 & 17: Reclining
spinal twist. Bend knees, arms perpendicular to torso, palms flat
on floor. Slowly lower knees to the left side until they touch
the floor, or if back is tight, lower them onto a pillow. Contract waist muscles to lift legs back to center and repeat twist on the
Cobbler Pose: This opens the groin. Let soles
of feet touch and arms relax over head with elbows bent. If
hips are tight, you may support each thigh with pillows.
- Starfish Pose: Legs wide apart, feet roll
out, arms stretch out perpendicular to torso. Relax all the
muscles in your body while your breath releases all tension.
Rest here 5 minutes.