Benefits:
Opens hips.
Stretches legs.
Foundation & General Alignment:
Start crouching on knees. Pull one leg out straight in front of body. Gently lean body over leg.
Front foot does not have to be flat on floor, if other foot is flexed.
Front leg is completely straight.
Hips are squared.
Tailbone is slightly tucked.
Back leg is stable, top of foot is pressing into ground for balance.
Benefits:
Strengthens arms, legs, and core.
Prepares body for full plank.
Foundation & General Alignment:
Start on hands and knees. Lift one arm and opposite leg.
Lifted leg and arm are both straight.
Grounded leg is pressing into ground.
Top of foot is flat on ground for balance.
Lifted foot is pointed..
Benefits:
Strengthens arms and legs.
Improves balance.
Foundation & General Alignment:
Arms are at a 90 degree angle. Entire weight is on arms.
One leg is bent inward, foot and knee is resting on elbows.
Entire upper body is leaning forward, raising leg that is behind body.
Back leg is straight with foot flexed.
Benefits:
Opens hips.
Helps prepare of full lotus.
Can also help with posture.
Foundation & General Alignment:
Sitting with sitting bones pressing into the ground.
Tailbone is slightly tucked.
Legs are crossed with one leg up and over other, foot is resting on thigh.
Both feet are flexed.
Back is straight.
Benefits:
Stretches tops of thighs.
Opens chest.
Helps deepen backbend.
Foundation & General Alignment:
Start by sitting up on legs. Feet are tucked underneath body.
Pull feet out from underneath body, feet are directly next to thighs. Legs are making a “W” shape.
Knees are both pointing forward.
Feet are pointing straight back.
Benefits:
Stretches legs.
Opens shoulders.
Deepens spinal twist.
Foundation & General Alignment:
Start in downward facing dog pose. Bring one hand to opposite ankle.
Hand is placed firmly on ground for balance.
Arms are straight.
Benefits:
Stretches legs.
Stretches shoulders.
Opens hips.
Foundation & General Alignment:
Start in lunge position. Lean upper body forward.
Chest and belly are resting on bent leg.
Back is straight.
Arms are lifted above head and in straight line with back.
Shoulders are back and away from ears.
Benefits:
Stretches neck and shoulders.
Releases tension.
Foundation & General Alignment:
Sit in a comfortable sitting position.
Shoulders are back and away from ears.
Back is straight.
Tail bone is slightly tucked.
Hand is gently reaching over head and slightly pulling head towards shoulder.
Do with both sides.
Benefits:
Strengthens core.
Improves balance.
Foundation & General Alignment:
Start in plank pose. Begin by shifting weight on to one arm, stack your feet into one another. Lift arm over body and make a T shape.
Arms are both straight.
Head is either facing forward or looking up towards raised hand.
Benefits:
Stretches spine.
Strengthens arms.
Improves balance.
Foundation & General Alignment:
Instead of knees resting on each elbow, both knees are resting on one elbow.
Head can be looking down towards ground or same way as legs.
Shoulders are back and away from ears.
Back is curved.
Belly is pulling back towards spine.