Stand in Mountain Pose with your feet slightly wider than hip-width apart.
Turn your toes outward about 45 degrees.
Inhale to lengthen the spine, exhale as you bend your knees and squat down.
Bring your palms together in front of your chest, pressing your elbows against the inside of your thighs.
Hold for 5-8 breaths.
2.Standing Forward Bend with Arms Extended Backward
Stand in Mountain Pose with your feet hip-width apart.
Clasp your hands behind your back, inhale to lengthen the spine.
Exhale as you slowly bend forward.
Extend your arms as far back and up as possible.
Hold for 5-8 breaths.
Stand in Mountain Pose with your feet wider than one leg's length apart.
Turn your right foot 90 degrees, and slightly turn your left foot inward.
Rotate your hips to face the right side, inhale to lengthen the spine.
Exhale as you bend your right knee to form a 90-degree angle between the thigh and shin.
Hold for 5-8 breaths, then switch sides.
Start on your hands and knees, with your hands and feet hip-width apart.
Keep your arms and thighs perpendicular to the mat.
Inhale as you lift your head and chest, exhale as you round your back.
Focus on lengthening the spine vertebra by vertebra.
Repeat for 5-8 rounds.
Start in a prone position on the mat, with your hands placed beside your chest.
Keep your feet hip-width apart, exhale and engage your core.
Straighten your arms and legs, holding the plank position.
Hold for 5-8 breaths.
Begin from Plank Pose, lifting your hips up and back.
Press your feet firmly into the ground, tighten your thighs and push them back.
Lengthen your spine and straighten your arms.
Hold for 5-8 breaths.
.Sit on the mat with your legs extended straight in front of you.
Place your left foot on the inside or outside of your right thigh.
Inhale to lengthen the spine, extend your arms out to the sides.
Exhale as you twist your body to the left.
Press your right arm against the outside of your left thigh.
Place your left hand behind you on the mat.
Hold for 5-8 breaths, then switch sides.
Kneel on the mat with your feet hip-width apart.
Place your hands on your hips, inhale to lengthen the spine.
Exhale as you bend backward, placing your hands on your heels one at a time.
Beginners can use yoga blocks for support.
Hold for 5-8 breaths.
Kneel on the mat with your feet slightly wider than hip-width apart.
Sit back on your heels, then bend your torso forward.
Extend your arms forward, resting your forehead on the mat.
Hold for 5-8 breaths.
Lie on your back on the mat with your feet slightly wider than hip-width apart.
Place your arms by your sides with palms facing up.
Close your eyes and meditate for 5-8 minutes.
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Post time: Aug-22-2024
