Benefits:

For your body:

• Stretches your low back
• It opens flexibility in your hips
• Strengthens your Achilles

For your mind:

• Supports your connection to muscles
• Focus your breathing to slow down.
• Can calm down the internal dialogue

For your spirit:

• Reduces fear of the unknown
• Increases your conviction in yourself
• Allows kindness to spread throughout your Self-body and mind

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

Modifications:

• Take A Ragdoll pose
• Cup your calves with a grip to pull you down
• Bend your knees more
• Be gentle but grab your ankles like ropes to pull you down. (Only whats comfortable)

Pose Description:

1. Starting in a forward fold position.
2. With big toes touching root into your ball mounds evenly.
3. Bend your knees to bring your belly and thighs together.
4. Engage your core and relax your neck and jaw.
5. Lift your right heel and slide your hand under from behind.
6. Cup your heel with your palm and place your heel down.
7. Lift your right heel and cup it.
8. Gently allow your upper body to engage and pull you down.
9. Slowly straighten your legs while you breathe.
10. Lift your tail bone toward the ceiling.

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

Benefits:

For your body:

• Stretches the spinal cord
• It gives way to releasing tension from the jaw and throat
• Relaxes the sinus muscle by giving it space at the front of the skull
• Removes tense shoulders
• Strengthens the plantar facia arch

For your mind:

• Focus your equilibrium
• Creates awareness of your eye muscles
• Calms and centers you

For your spirit:

• Ignites balance within oneself

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

Modifications:

• Place 1 block in front of you horizontally and face down wide to support your balance.
• Bend your knees only halfway to the full depth you imagine achieving.
• Use the seat of a fold-out chair to control your balance into the descent into a ball pose.
• Leave your hands lightly on the ground (fingertips or palms) to give you balance and control over how you bend your knees.
• These are to support your joints.

Pose Description:

1. Starting from a forward fold pose or halfway lift pose.
2. From a forward fold pose
3. Fan your toes and place even weight on the ball mounds of each foot.
4. Lift your heels and place your spread-out fingertips on the floor.
5. Bend your knees slowly, maintaining what you have down thus far on both feet.
6. Plant your palms on the floor and feel your arms squeeze on your thighs.
7. Mindfully “round” your upper body, neck, and head forward and softly gaze down to gain balance.
8. Wrap one hand around your knee, keeping thighs engaged, and assist.
9. Wrap your other hand around your knee, connecting your forearms firmly and comfortably.
10. Breathe here evenly and try to close your eyes for five breaths.

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

Benefits:

For your body:

• Strengthens your connection from your feet to your abdominal muscles
• Engages Latissimus Dorsi
• Stretches neck and overall spine
• Stimulates even blood flow throughout your body

For your mind:

• Centers your equilibrium
• Conducts awareness of your core and inner-thigh relationship
• It helps you observe your breath stretch your body

For your spirit:

• Stimulates courage and confidence within oneself
• Encourages intrepid outlook on what’s possible
• Concentrate your inner strength from the ground up on a level playing field

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

Modifications:

• Utilize Two blocks you can place your hands onto to stabilize your balance until stronger.
• Place a chair before you to use the seat to hold your balance.
• Put your hands on your thighs to assist low back injuries or knee injuries.

Pose Description:

1. Starting in a forward-fold pose.
2. Press the soles of your feet evenly into your mat to stimulate alignment.
3. Lengthen your spine slowly.
4. Plant your palms on your shins and extend your arms.
5. Engage your thighs.
6. Contract your core.
7. Widen your shoulders.
8. Relax your neck and softly gaze down.
9. Breathe here for a few cycles and learn from how your muscle engagements feel; make it better for yourself.

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

Benefits:

For your body:

• The brain receives new blood flow
• The brain receives more oxygen
• Stretches your lower back and hamstrings

For your mind:

• It gets you into a new perspective.
• Clears your mind to refresh your thought process
• Releases emotions you may be resisting

For your Spirit:

• It teaches you to let go of resistance in yourself.
• It opens up your flexibility within
• If you are down, you can get back up.

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

Modifications:

• Take Ragdoll Pose, separate your feet hip-width wide, fold forward, grab your elbows, and gently pull your elbows down.
• Bend your knees a little more.
• Use a chair or wall or safety bar, or blocks to assist your balance.
• Remember, flexibility will come through practice and the strength you gain to focus intentionally.

Pose Description:

1. Start by standing up, place your hands at your heart, or reach your hands overhead.
2. With your big toes together or separate slightly.
3. Release your toes, and slightly bend your knees.
4. Relax your gluteus maximus, contract your core, and hinge your hips slowly.
5. Fold forward to touch the ground.
6. Keep your lumbar spine length with abdominal contraction on the way down.
7. Flaten your palms’ on the floor with thumbs outside your pinky toes.
8. Take a breath to lengthen more into your fold.
9. Remove tension from your neck by gently releasing it to gravity.
10. Pull yourself down and connect your belly to your thighs. (Push your palms down, or Cup your calves.)
11. As slow as your breath, straighten your legs at the same pace. (Do not force, allow.)
12. Establish a connection to every muscle in your body, from your toes to your hands and everything in between.
13. Be here for a few breaths, your choice of how many.
14. Important! Exit slowly.
15. (option a Half-way Lift Pose here)

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

Benefits:

For your body:

• Stretches intercostal muscles and increases flexibility
• It opens up lung capacity.
• Strengthens latissimus dorsi and upper/mid-back muscles

For your mind:

• It builds trust in oneself, and you can keep your balance.
• It brings more awareness to the bottom of your feet and stabilizes you.
• It teaches you to release stress, and everything will be okay.

For your spirit:

• Have less fear and more courage
• It opens your heart to what is really in front of you.
• Centers you to cultivate greater balance within

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

Modifications:

• Place your palms on your lower back or upper glute for support.
• Bring your thumbs to your sternum with palms together, “prayer hands” on your chest, easy for your shoulders.
• Reach your arms overhead with palms together or with a steeple grip, advanced level to grow strength and flexibility.

Pose Description:

1. Stand up.
2. Plant the soles of your feet down onto your mat.
3. Open your palms externally and reach your arms over your head.
4. Draw your shoulders down your back and lift your chest.
5. Taught and engage your core throughout this posture.
6. Bend your elbows starting with an obtuse angle like a diamond.
7. Cactus your arms at your elbows at 90 degrees if comfortable.
8. Raise your gaze about a 33 to 45-degree angle forward and up and face your palms in the same direction.
9. Slowly fall backward as you root down only to the edge of your comfort.
10. Gently engage your transverse abdominals to support your spine.
11. Exit through Moutain Pose.

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