Benefits:

For your body:

• Stronger core muscles
• Awareness of the psoas muscle
• Strengthens the overall leg through this gentle stress

For your mind:

• Improves flexibility and balance
• Encourages internal power of your mind
• It empowers concentration to center your body

For your spirit:

• “I can do anything!”
• You Learn you are stronger than you think
• You can overcome as long as you can breathe

(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 chair to keep your balance.
• Leave your hands in a prayer position on your chest.
• Hinge just a little less until you get more comfortable.
• It can be done through transitions in a flow.

Pose Description:

1. Start from a standing position.
2. Open your palms outward and reach your arms overhead.
3. Make a steeple grip and “lock” your core.
4. Root your left foot down and maintain level hips throughout the pose.
5. A tiny bend in your left leg is nearly locked out.
6. Lift your straight right leg behind you.
7. Tilt forward as you point straight ahead.
8. Hinge at your hips toward a capital “T” Position in your body.
9. Hug your rectus abdominal to stabilize your torso.
10. Root your left foot.
11. Activate your pelvic floor. (Engage your perineum muscle)
12. Remain steady, gazing down at the floor or straight ahead to your fingers where you are pointing to.
13. Stay here for a few breath cycles.
14. An inhaled breath will carry you up to standing again with ease.
15. Exhale before starting your other side.

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