Benefits:

For your body:

• Stretches your side body
• Engages stabilizer muscles in your back
• Strengthens your obliques and inner thigh muscles

For your mind:

• Extends your mind deeper to the center of your body
• Allows you to imprint conscious thought
• It helps you think about what is behind you to stabilize your balance.

For your spirit:

• Empowers you
• Sparks your creativity
• Grounds you to your inner balance

(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 to put your palm on if you are working on reaching the ground.
• Shorten your stance between your feet.

Pose Description:

1. Start in a warrior two position.
2. Gaze at your backhand and open your palms toward the wall.
3. Extend your front arm forward.
4. Engage your oblique and steady your torso and legs.
5. Lower your front arm and reach your backhand up.
6. Reach your upper arm over your head with your ear by your bicep.
7. Extend your fingertips and draw your chest open.
8. Lean back a little bit.
9. Breathe here a few cycles.

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

Benefits:

For your body:

• Strengthens the pelvic floor muscles and upper back muscles
• Increases oblique contraction and tones legs
• It broadens your shoulders and encourages an open heart.

For your mind:

• It makes you focus on your breath, not increase your heart rate.
• It helps you concentrate on your core power
• Stimulates extension to your breath so that you can calm down easier

For your spirit:

• It opens your heart to see things a little more clearly
• The triangle is the most stable form and can build into any other shape.
• You are strong and can grow into any pose you work on for a disciplined amount of time.

(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 a block on the inside of your front foot. (Tall length of the block up.)
• Gently push your palm on your thigh and straighten your arm.
• Half-bind or full-bind for chest opener or minor spinal twist.

Pose Description:

1. Start from a warrior two position with your right leg bent.
2. Straighten your bent front leg.
3. Send your hips toward the back wall as you reach as far forward as possible.
4. Plant your feet evenly and relax your toe’s length.
5. Keep your torso strong and your abdominals engaged.
6. Lower your right arm down without pressing against your right thigh.
7. Reach your left arm up and extend your fingers.
8. Gaze where you feel most comfortable, too, down or up.
9. Breathe here for a few cycles.

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

Benefits:

For your body:

• Stretches your back leg
• It tones and engages your thigh.
• Strengthens your pelvic floor muscles and low-back lumbar fascia

For your mind:

• Focus on your relative center of gravity
• It empowers you to concentrate on your breath to balance.
• Mindful of a balance of softness and engagement

For your spirit:

• It picks you up when you feel down.
• Structures your foundation to walk forward with ease
• Confidence will rise the more you do this pose

(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 a chair in front of you for balance.
• Keep your hands in prayer position at your chest.
• Stand near a wall to stabilize yourself.

Pose Description:

1. Start in a low lunge position.
2. Plant your weight toward the sole of your front foot.
3. Equal your weight in the ball mound of your back foot, and extend your leg.
4. Place your hands on your hips to level and stabilize your strength.
5. Reach your arms overhead and extend your fingers.
6. Draw your shoulders down.
7. Engage your core and breath here for a few cycles.

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

Benefits:

For your body:

• Helps your equilibrium
• Strengthens your pelvic muscles
• Activates and tones your thighs and psoas muscle

For your mind:

• It brings you to the present moment you are in
• Concentrates on balancing
• Focus your mind by putting it into this moment of struggle

For your spirit:

• It makes you feel like you can hold the world
• Powers you through your connection to the ground
• It opens your heart to try what may be difficult to change it to what may be possible

(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 a chair in front of you.
• Use a block or two in front of you on the floor.
• Place a block between your hands.
• Bring your hands to a prayer position on your chest.

Pose Description:

1. Start in a low lunge position.
2. Firmly plant your weight toward the sole of your front foot.
3. Hands are in a prayer position on your chest.
4. Lift your back heel and straighten your front leg. (Your body is in a capital “T” position.)
5. Engage your core and root your standing leg.
6. Point your lifted legs and toes down.
7. Level your sacral spine and hips with the floor.
8. Reach your arms over your head with your palms facing each other.
9. Activate your perineum muscle.
10. Gaze down or forward, your preference.
11. Breathe here for a few cycles.

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

Benefits:

For your body:

• Opens your hips
• Strengthens the connection to the weight of your arms
• Tones and stretches your upper back and triceps

For your mind:

• It takes concentration to be in this pose for a few breath cycles
• When you relax in this pose, you can focus on all of your senses like one.
• It helps give you stillness in your mind.

For your spirit:

• It fires up the warrior within you.
• This pose can empower you.
• Your actions here can give you a feeling of repose

(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 wall or a bar nearby.
• Place a chair next to your mat to assist your balance.

Pose Description:

1. Start in a low lunge position.
2. Spin your back heel to the ground to 90 degrees.
3. Place your weight evenly on both feet.
4. Align your front toe with both heels.
5. Rise and keep your front knee in a bent position.
6. Stack your shoulders over your hips, and maintain a tall torso.
7. Relax your toes long and return your focus to your foundation.
8. With palms down and hands on your thighs.
9. Reach and lift both arms to shoulder height.
10. Draw your shoulders together as you reach out through your middle fingers.
11. Gaze over your backhand to see that it’s the right height.
12. This releases your neck’s tension.
13. Gaze at your front middle fingernail.
14. Breathe here for a few cycles and feel how your body starts to respond.

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

Benefits:

For your body:

• Stretches your IT band
• Supports spacial balance
• Strengthens your pelvic floor muscles

For your mind:

• It helps you focus on the small things, like the tension in your jaw
• Increases connection to the floor and how you think about it
• Concentration gained improves your ability to reduce stress

For your spirit:

• “This is intense, but I’m not tense.”
• You can breathe with a little more fire now
• Stimulates inner strength

(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:

• Keep your hands in prayer position on your chest.
• Use a chair placed in front of you to help you balance.

Pose Description:

1. Start from a low lunge position.
2. Place your hands on your hips.
3. Step your back foot forward one foot.
4. Rotate your back foot to 45 degrees or less.
5. Heel to the floor. (Intense stretch in the back leg.)
6. Draw your left hip forward in line with your right.
7. Relax your shoulders and engage your core.
8. Reach your arms over your head and face your palms towards each other.
9. Release your tongue and breath here for a few cycles.

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

Benefits:

For your body:

• Increases your Quad and Hamstring strength
• Stretches your intercostal muscles around your ribcage
• Supports eye focus and equilibrium

For your mind:

• Concentrates your mind on one point
• Focus your breath with your body in an ebb and flow as they balance with one another
• Relaxing your eyes opens the ability to think clearly about one thing

For your spirit:

• Strengthens balance within oneself
• Encourages you to try again
• You can see that learning about yourself is a thrilling adventure

(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 wall, chair, or bar to assist your balance or to relieve a little pressure off your knee.
• Use a strap to help grapple your foot.
• Have a partner to help you stand tall.

Pose Description:

1. Start from standing at attention pose with hands in prayer on your chest.
2. Open your right hand, thumb back, and palm facing up.
3. Root your left foot down and engage your core.
4. Bend your right knee and grab your right foot’s arch.
5. Reach your left hand forward and your right arm back.
6. Root your left foot down again and kick your right foot back into your hand.
7. Gaze down your pointer finger and breathe here.
8. Relax your eyes and watch your toes lift over your crown.
9. Breathe here for a few cycles.

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

Benefits:

For your body:

• Stretches intercostal muscles
• Expands lung capacity
• Stimulate balance on one leg

For your mind:

• Develops your ability to focus your gaze and enhance your breath
• Centers your mind
• Calms you down by putting you in a place you are challenged to balance

For your spirit:

• Shows your determination
• It gives you an uplifting spirit
• It opens up a harmony between you and your 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:

• Use a strap hooked to your foot and pull it over your head.
• Put your hand on a wall to help your balance.
• Kick back only lightly and keep your knees close together.

Pose Description:

1. Start in standing at attention pose.
2. With hands at prayer on your chest.
3. Root your body weight down your left leg.
4. Plant the sole of your left foot evenly.
5. Engage your core to support your balance throughout.
6. Open your right-hand palm up with your thumb facing back.
7. Bend your right leg and heel toward the glute.
8. Straighten your right arm and grab the inside of your right foot.
9. (Be sure your elbow is not twisted.)
10. Knees remain close together.
11. Reach your left arm overhead.
12. Settle for a few breath cycles.
13. Engage your thigh and kick back, and then up.
14. Reach toward the ceiling.
15. Move to the rhythm of your breath, relaxing your eyes to one place before you.
16. An inhale can carry you up, and an exhale can carry your right foot down.

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

Benefits:

For your body:

• Stimulates your calf and quad connection to engagement
• Strengthens your pelvic floor muscles
• Increases psoas and core muscle strength to relax and contract

For your mind:

• Improves equilibrium
• Stimulates your concentration to balance on one leg
• Increases your thinking dichotomy of the human body’s muscular structure

For your spirit:

• Encourages strength to overcome fear
• Patience increases in your practice which stimulates improvement
• It opens your true north effortlessly

(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:

• Remain tall with a bent knee and erect spine.
• Use a chair, couch, or wall to rest on for balance support.
• Stack a block or two under your foot to stabilize you.

Pose Description:

1. Starting from a standing position.
2. Shift your weight to your left foot, and wait for your pelvis to level and settle.
3. Encourage tight core engagement.
4. Lift your right leg to 90 degrees, and relax your toes.
5. Girdle your transverse abdominal.
6. Open your palms to stretch your torso and chest.
7. Relax your neck and tongue.
8. Gaze softly.
9. (Option to remain here.)
10. Exhale, control your left leg, and hinge forward and round your upper back.
11. Inhale, basket the ball of your right foot. Stay for a breath to stabilize your body. Exhale.
12. Inhale, kick your right leg straight horizontally to the ground. Wait for control and breath.
13. Exhale, bend your elbows slowly to bring your forehead to the knee.
14. Diverge your eyes to balance here.
15. Exit slow and controlled.

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

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!