Tadasana Mountain pose
For this yoga pose stand erect, feet together. Spread toes.
Lift knee caps. Thigh bones back, tail bone in, lift sternum
from base of spine. Shoulder blades & arms extend downwards.
Breathe and hold for 20-30 seconds.
Uttanasana Forward bend
For this yoga pose exhale forward bend into wall. Align feet
under each hip, hands level w/hips, shoulder width. Inhale
lift sitting bones. Exhale lengthen elbows, armpits, ribs,
spine & sitting bones. Breathe and hold for 30-60 seconds.
Trikonasana Triangle pose
For this yoga pose legs 4 feet apart. Right foot 90º out,
left foot slightly inwards. Inhale lift torso to extend spine.
Exhale bend sideways, upper torso over legs. Breathe and hold
for 20-30 seconds. Repeat on second side.
Vrksasana Tree pose
For this yoga pose hug left leg muscles to the bone. Bend
right leg. Press foot/thigh into each other. Take bent knee
back & down. For balance, use wall. Breathe and hold for 20-30
seconds. Repeat on second side.
Baddha Konasana Bound angle pose
For this yoga pose sit against wall. Press feet into each
other, heels close to groins. Shoulder blades pressed flat
into wall & downward to arch lower back. Tilting pelvis slightly.
Draw outer thigh muscles towards knees. Knees to floor (Can
do this on wall like Upavistha Konasana). Breathe and hold
for 30-60 seconds.
Upavistha Konasana Wide-angled pose on the wall
For this yoga pose keep your legs straight. Stretch out through
heels & towards floor (Can do this sitting like Baddha Konasana).
Breathe and hold for 30-60 seconds
Marjarasana Cat Cow
For this yoga pose put your hands under shoulders & knees
under hips. Inhale lift head & tail bone concaving the back.
Exhale tuck tail bone under, round back upward, head down.
Be fluid with your movements. Always starting from the pelvis.
Breathe and repeat series 10 times.
Vajrasana Extended puppy pose
For this yoga pose start with your hips over knees, arms extended.
Draw buttocks halfway backwards towards calfs as you resist
with the palms pressing into the floor to lengthen the spine
& back muscles. Breathe & hold for 20-30 seconds, maintain
stretch in back as you slowly move into childs pose.
Balasana Childs pose
For this yoga pose open up your heart and relax. Breath &
elongate the spine. Breathe and hold for 40-60 seconds.
Adho Mukha Svanasana Dog pose
For this yoga pose starting on all fours with knees under
hips and hands 1 hands distance in front of shoulders. Inhale
for Cow pose (head up tail bone up). Exhale slowly come up
with bent knees keeping lower back from rounding. Straighten
legs & arms lower head. Lift sitting bones upward. Keep knees
bent if lower back rounds. Breathe and hold for 30-60 seconds.
Anjaneyasana Kneeling quadriceps Lunge & Hamstring Stretch
For this yoga pose exhale lunge left foot forward with bent
knee slightly past ankle. Inhale lift upper torso from base
of spine, look forward. Exhale draw shoulders back & down
towards buttocks. Lunge hips forward again, draw left thigh
downward, stretching right groin & quadriceps. Breathe and
hold for 40-60 seconds. Not moving left foot exhale draw hips
back & straighten left leg for hamstring stretch. Lift sitting
bones. Breathe and hold for 40-60 seconds. Repeat second side.
Supta Padangusthasana Reclining finger to foot pose
For this yoga pose place your left foot into wall. Keep both
legs straight & left thigh on ground. Exhale lift right leg
with tie. Inhale lengthen thru heel. Exhale take leg towards
torso. Breath and hold for 40-60 seconds. Wrap tie around
right hand, left hand on thigh. Exhale take leg out to the
side towards floor & head. Inhale lengthen thru heel. Exhale
stretch towards floor & head. Breathe and hold for 40-60 seconds.
Repeat on second side.
Jathara Parivartanasana Reclining twist (crocodile twist)
For this yoga pose lie on your left side place right foot
on left knee, hop left hip back to align hips. Inhale take
right arm over head, exhale twist to right. Have knee & shoulder
even distance from floor. Long smooth breaths to open ribs
& lengthen spine. Breathe and hold for 40-60 seconds. Repeat
on second side.
Pavana Muktasana Little boat pose
For this yoga pose exhale knees to chest. Rock side to side
to massage back. Breathe and hold for 40-60 seconds.
Savasana Corpse pose (deep relaxation)
For this yoga pose take your arms approx 2 feet out from your
hips palms facing up. Legs straight and together, then let
feet roll out to the sides. Have the forehead be slightly
higher then the chin. Use a blanket if necessary. Completely
relax. Calm the mind letting go of any worries, thoughts or
tension. When the mind wonders come back to your breath. Enjoy!
Breathe and stay for 10 minutes.
-Elise Browning Miller
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