Benefits:

For your body:

• Tightens your connection to your core muscles
• Increases abdominal and oblique strength
• Strengthens and tones quads and triceps

For your mind:

• Centers your focus at the moment
• Improves concentration on breathing in the body
• Teaches you to see with relaxed eyes the more you practice
• Improves your mind to release the jaw and neck from over engagement

For your spirit:

• Yes. I can try the next thing
• Smiling at yourself during a struggle can improve your ability of countenance
• You are your whole mind and whole body

(Your body is your own so be sure to do these poses the certain way your body needs to do them, not the way my body does them in the pictures.)

Modifications:

• Use a block in front of you to bolster your feet off the floor
• Use a soft sports ball or pillow behind your low back
• Keep your hands behind your knees until you can release your hands

Pose Description:

1. Start in a seated position.
2. Grab behind your knees with your hands.
3. Lean back to 45 degrees.
4. Engage your core and relax your face.
5. Lift one foot at a time and plantarflex each foot with your big toes touching.
6. Engage your thighs and latissimus dorsi.
7. Shine your palms up toward the ceiling and extend your arms.
8. Breath here for a few cycles.

Benefits:

For your body:

• Stretches your Gluteus Minimus muscle
• Strengthens your oblique muscle
• Increases strength in your ankle stabilizer muscles

For your mind:

• Centers your mind on one leg
• Focus’ your mind to strengthen very specific muscles in your body
• Relaxes your mind because this pose releases the right chemicals in your brain that calm your down

For your spirit:

• You can see the greater symbols in your body go from mammalian to numerical symbolism
• You can stand on one leg and you know it is possible
• The number 4 represents transition and stability, it will give you a guide to your breath and so much more…

(Your body is your own so be sure to do these poses the certain way your body needs to do them, not the way my body does them in the pictures.)

Modifications:

• Use a chair to sit on and do this posture.
• Move to a reclined figure 4 posture.

Pose Description:

1. Start in a standing position.
2. Plant your body weight toward your left foot.
3. Bend your right knee and place your right foot just above your left knee.
4. This is the figure “4” position.
5. Keep your shoulders stacked over your hips.
6. Slowly bend your left leg and sit into a chair position.
7. (Can take on a twist here.)
8. Breath here for a few cycles.

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Benefits:

For your body:

• Activates your adductor and psoas muscles
• Strengthens your low fascia in your spine
• Encourages your ankle stabilizer muscles

For your mind:

• Gives you a simple way to balance your mind with your body
• You can concentrate on one leg
• Everything you focus on you can learn from and the more you focus the more it grows

For your spirit:

• Plant a seed, nourish it and it will grow
• You are the same as this, think of yourself as a gardener and you are the garden, physically and mentally, reduce the mismanagement and increase the beauty in flowers
• Balance is within all beings

(Your body is your own so be sure to do these poses the certain way your body needs to do them, not the way my body does them in the pictures.)

Modifications:

• Lay on the floor to do this on your back. Try reclined tree pose.
• Use a block under your lifted foot.
• Take a different level of the pose.

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Pose Description:

1. Start from a standing position with your hands at your heart in prayer position.
2. Firmly root your body weight to your the sole of your left foot.
3. Keep your hands in prayer position.
4. Open your right hip and kickstand your foot on your ankle. (Picture 1.)
5. Maintain stillness in your spine, core and left foot rooted.
6. Lift your right foot arch up to your calf and gently push your sole into your lower leg. (Picture 2.)
7. Use your core and pelvic muscles to lift the ball mound of your foot to your inner thigh.
8. Place your heel slowly to your inner thigh like standing on a tight rope. (PIcture 3.)
9. Push your palms equally together and up over your head.

Benefits:

For your body:

• Stimulates your spines fascia strength
• Encourages tricep and overall arm strength
• Focus’ your oblique muscle engagement and whole core engagement

For your mind:

• Centers your mind as you focus your gaze on one point you’re looking at
• Concentrates your mind on a different perspective of gravity and how your body stacks in a different position
• Increases your focus on just your breath

For your spirit:

• Removes fight or flight responses by making you feel like you will fall, but you won’t
• Strengthens your belief that you can stand on one hand
• Improves your posture and this will lead to greater confidence in oneself, you are great

(Your body is your own so be sure to do these poses the certain way your body needs to do them, not the way my body does them in the pictures.)

Modifications:

• Begin in a tabletop position to bolster yourself with your knee.
• Take a forearm plank if you have a wrist injury.
• Have a wall nearby to support your back.

Pose Description:

1. Start from a push-up position.
2. Place your weight unto the palm of your left hand and exhale.
3. Rotate your feet left so the “knife-edge” of your foot is on the mat.
4. Gently flex your feet.
5. Lift your right hand to the sky.
6. Gaze at the wall and breath.

Benefits:

For your body:

• Intense stretch for your hamstring muscle
• Good for helping with blood flow to your brain
• Increases balance and strength in your ankles

For your mind:

• Stimulates your equilibrium which centers your mind
• Concentrates your mind on a new perspective that takes effort
• Focus’ you to elevate yourself out of anxiety and into a calmer state of mind

For your spirit:

• You can overcome fear
• You are stronger than you think you are, just kick a little more
• Letting go of imbalance will give you the strength to understand balance in this pose

(Your body is your own so be sure to do these poses the certain way your body needs to do them, not the way my body does them in the pictures.)

Modifications:

• Place two blocks in front of you to keep your balance.
• Use a wall to plant your foot on to increase your stretch.
• Bend your standing leg.
• Use a chair to support your balance.

Pose Description:

1. Start from a forward fold position.
2. Root your weight to the sole of your right foot.
3. Release your left foot of the ground.
4. Lift your left heel to the ceiling.
5. Relax your neck and engage your abdominal.
6. (This is an intense stretch.)
7. Kick your lifted left leg straight as you can.
8. Soften your upper back, control the stretch.
9. Clasp your ankle with your hands.
10. Place your forehead to your shin.

Benefits:

For your body:

• Strengthens your psoas muscle and pelvic floor
• Stretches your shoulders, elbows, and wrists
• Increases the control of your eye muscles and how not to engage them too hard as you hinge forward

For your mind:

• Connects your mind to creating breath and body movement
• Extends your focus to balance on just one-leg
• Centers your mind on relaxing your gaze to think clearer

For your spirit:

• When you fill-up too much, you need to pour out and give to others
• This takes time, patience is the key to unlocking the movement that supports the body the most
• Tension is a disguise and its time to peel these layers back

(Your body is your own so be sure to do these poses the certain way your body needs to do them, not the way my body does them in the pictures.)

Modifications:

• Airplane your arms behind you.
• Bring your hands to your chest in a prayer position.
• Put blocks in at the top of your mat to give yourself the confidence to tilt forward.

Pose Description:

1. Start in a standing position.
2. Interlace your fingers behind your low back.
3. Open the width of your shoulders to stretch your chest.
4. Step your right foot forward and place your body weight there.
5. Lift your gaze and your back left leg.
6. Punch your interlaced fingers back.
7. Ground your right foot and kick your left leg.
8. Diverge your eyes and breath here.

Benefits:

For your body:

• Stretches your spine
• Stimulates your equilibrium
• Engages toes and tones inner thighs

For your mind:

• It helps you focus your mind more on how your breath feels.
• It helps you think more clearly.
• It gives you the experience of hearing profound quiet thoughts going on in your mind

For your spirit:

• Balances you from inside-out
• Strengthens your connection to intuition
• Even when everything feels restricted, you can still get through it if you focus and breath.

(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:

• Place your fingertips or palms on the floor or your front thigh.
• Put a block on either side of your front leg to support your balance getting used to your head below your heart.
• Bend your knees more to get comfortable.

Pose Descriptions:

1. Start in a standing position.
2. Reach your arms over your head.
3. Steeple grip your hands to stretch your back.
4. Step forward onto your right foot.
5. (2-3 feet distance between your feet.)
6. Bend your knees a tiny bit to release your hips.
7. Lengthen your spine and draw your chin down toward your chest.
8. Keep your chin here and curl forward from hands to arms and down.
9. Gaze at your knee to control balance, then diverge your eyes to your belly button.
10. Place your forehead on your knee with reduced tension.
11. Gently graze your pinky fingers on your mat.
12. Press your feet down slowly to feel your hips level with the floor.
13. Breathe here for a few cycles.
14. Exit by rewinding.

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

Benefits:

For your body:

• Strengthens your lumbar facia
• Centers your whole body
• Encourages whole-body engagement

For your mind:

• Strengthens your focus while still being
• Mentally connects you to slow down your body movements
• It gives you focus on your spine and how to center yourself more.

For your spirit:

• It gives you the confidence to overcome fear.
• It will pass
• You are stronger than you think right now, and this will show you how to grow.

(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:

• Put your back on a wall.
• Place a chair behind you to squat down on.
• Reach your arms in front of you for a counterbalance.

Pose Description:

1. Start in a 5-pointed star position.
2. Bring your palms together.
3. Stretch your spine and engage your abdominal muscles.
4. Toes out to place your feet at 45 degrees.
5. Bend your knees.
6. Bring your prayer hands to your heart.
7. Sway side to side until stillness.
8. Maintain a flat back position.
9. Root your soles down here. (It should feel like you are falling backward.)
10. Relax your eyes and engage throughout your body.
11. Go as low as your thighs become level to the ground below you.
12. Breath here.

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

Benefits:

For your body:

• Opens lung capacity
• Tones your legs and opens your hips
• Stretches your ascending/descending colon

For your mind:

• Engages your mind in the present moment as it is
• Thoughts become the forefront of your mind like being pushed against a wall
• Connects you to your breath and understanding of the timing in it

For your spirit:

• It helps you open up to yourself.
• Keep your head up, and you can do it.
• Look to the mystery of the open sky’s above you

(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 folding chair beneath your glute to assist your balance until stronger.
• Keep your hand on your thigh to help you balance.

Pose Description:

1. Start in a warrior two position.
2. Maintain a warrior-two foundation in your legs.
3. Rotate your hands palms up.
4. Gaze at your fingers and watch your front hand reach the sky.
5. (Your back arm will lower when your front hand raises.)
6. Release your neck and shoulders.
7. Breathe here.

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

Benefits:

For your body:

• Stretches your ribcage and strengthens your intercostal muscles
• Encourages length in your neck and spine to stimulate softer muscles in your throat to breathe better
• Stretches your colon and groin

For your mind:

• When you can’t see the ground in this pose, you are confronted with concentrating on what is rather than what you wish you could see
• Focus you on the ground and gives you new muscles to control
• It allows your awareness to see what goes up and also goes down.

For your spirit:

• The elegance and grace are now in your body and mind; this pose shows that.
• Mountain peaks with the wind blowing snow off their tops look like this pose to a degree.
• Guided by the unknown or yet not seen, being in the moment you look up at the sky (if you’re outside), then you learn you’re supported by a foundation that seems to be innately there always.

(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:

• Shorten the stance you make between your feet.
• Place your hand on your back thigh to support your balance.
• Bend your front knee and take Reverse Warrior Pose

Pose Description:

1. Start from a triangle position.
2. Reach forward as far as you can.
3. Rotate your front hand palm face-up.
4. Lift your front hand to the ceiling.
5. Extend your fingers up.
6. Open your back palm face-up.
7. Root your feet evenly.
8. Release your shoulders.
9. Relax your jaw and eyes.
10. Breathe here for a few cycles.

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