Benefits:

For your body:

• Strengthens your core engagement
• Balances you from the core
• Stretches and strengthens your ankle, feet, and arch

For your mind:

• Connects your awareness from your feet to your core
• Center your focus

For your spirit:

• It makes you lighter and stronger
• Invigorates confidence in oneself

(DISCLAIMER: DO THESE POSES TO YOUR ABILITY; YOU ARE RESPONSIBLE FOR YOUR OWN BODY AND WHAT YOU DO. BE SAFE, AND YOU CAN BE SUCCESSFUL.)

Modifications:

• Use a block between your thighs to assist your abdominal engagement.
• Place a block between your feet to stabilize a good distance to separate your feet.
• Use a wall or chair or partner to help make it easier to balance.

Pose Description:

(FIRST POSITION OF THREE)

1. Start from a standing position.
2. Toe-heel or heel-toe your feet about your hip-width distance apart.
3. (Place your prop here) You can check with two fists between your big toes.
4. Engage your transverse abdomen.
5. Relax your toes long and softly to the ground.
6. Root your soles down to the ground evenly.
7. Be present with your legs and the stillness of your feet.
8. Lift your hands in front of you to shoulder height.
9. Face your palms towards each other and then down to the ground.
10. Open your chest and keep your spine long and loose.
11. Sit as far back as you can.
12. Bend your knees and sit down slow and low.
13. Gaze down and be sure you can see your toes.
14. Reliving your growth from here.
15. Gaze forward and visualize your spine and core connection.
16. This is a great place to build your core muscles.

(SECOND POSITION OF THREE)

1. Start from step 10. in position (1 of 3) above.
2. Lift Your heels about 4 inches high.
3. Suck in your lowest abdominal muscle to support your spine.
4. Bend your knees slowly for confidence and to assist with the concentration of breath.
5. Keep your heels high at about 3″ to 4″ high.
6. Stay for a few breath cycles to increase your focus and strength.
7. Slowly rise and lower your heels.
8. Keep your arms up for part three.

(THIRD POSITION OF THREE)

1. Start from the end of the position (2 of 3), step 8.
2. Lift your toes and separate your feet enough to support your low back.
3. (Use the short side of your block.) Or you can check with one fist between your big toes.
4. Touch your knees together and lift your heels.
5. Heels lift 3″ to 4″ high.
6. Connect to your core and breath.
7. Remain tall until you feel your balance inside.
8. Slowly sit down and keep your spine tall with your shoulders stacked over your hips.
9. Go as far as you are comfortable with to breathe.
10. Take a few breath cycles here and then ride an inhale out of the pose.
11. Release your arms and heels down.
12. Reset your feet to a standing position.

Relax, Rest, and Practice Again. You Can Do This! You Are A Yogi!