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Yoga: Child's pose
Sit the hips back into the heels and extend the arms forward. Rest the forehead onto the floor. Relax the neck, face and shoulders. Keep the arms stretched and the fingers spread. Take 10 to 15 deep, slow breaths.
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Yoga: Crossed leg forward bend
Begin in a cross-legged position bringing the right ankle in front of the left. The sitting bones firmly rooted down to the earth and the crown extended towards the sky. Inhale and lengthen the spine, exhale start to reach forward through the arms and allow the chest to reach towards the floor. Allow the hips to relax, soften the face, relax the head, neck and shoulders and relax into the pose. Maintain this pose for 5 to 15 deep long breaths. Switch legs and repeat.
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Yoga: Handstand
This is a very advanced posture. Attempt this posture only if you've been doing yoga for more than two years or you are an athlete and have the strength in the arms. Begin by coming onto the hands and knees approximately 10 to 14 inches away from the wall. Fingertips are facing towards the wall. Tuck the toes under. The hands should be approximately 10 to 12 inches away from the wall. This is the downward dog position. Spread the fingers, spread the toes, keep the hips lifting up towards the sky and gently press the heels down. Stay here for 5 breaths. Preparing for the handstand, place the stronger leg forward and the weaker leg back. Now look towards the wall and contract the abdominals as well as the pelvic floor muscles and slowly attempt to lift one leg up at a time bringing the body into the handstand position leg up against the wall. This may take 5 to 10 attempts. This posture is recommended to go over with a yoga practitioner. Once the legs have reached the wall, tuck the chin in, tuck the tailbone under and drop the ribcage down towards the spine. Maintain a strong connection with the pelvic floor and abdominals. Keep the arms straight and the fingers spread. Maintain this posture for 2 to 10 deep breaths.
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Yoga: Hero shoulder opener with blocks and straps
Kneel on the floor and place one brick between the feet and slowly drop the sitting bones down onto the foam brick. Align the knees and the ankles. Grip onto the strap by placing the hands wider than shoulders. Inhale and slowly raise the arms over the head, drop the shoulder blades down the spine and look forward. Take the hands as wide as you need them to find the stretch in the shoulders. As you start to feel the shoulders opening in this pose start to extend the arms behind the head. Maintain a straight spine not allowing the shoulders to come up towards the ears. If your hips are loose, you can remove the block and place the sitting bones on the floor and the heels to the outside of the hips. Take 5 to 10 deep breaths.
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Yoga: Lower back massage/knee circles
Lie on your back feet flat on the floor knees bent. Tuck the chin in to lengthen the cervical vertebrae. Place the hands on the knees, inhale, and lift the knees up so the feet come off the floor. Now slowly start to draw circles with the knees allowing the lower back to get a massage. Start by drawing big slow circles, massaging through the tight areas in the lower back. Keep the knees, ankles and feet together. Perform this exercise on a harder surface. Repeat 10 times in each direction. Breath smoothly and slowly.
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Yoga: Mountain
Place the feet hip-width apart, toes facing forward, spread the toes, lift the kneecaps by contracting the quadricep muscles tuck the tailbone under bringing the spine into neutral. Pull the adominals in towards the spine and lift the pelvic floor muscles. Roll the shoulders back and down opening the heart center. Press all four corners of the feet down into the floor as the crown lifts towards the sky lengthening the vertebra. Drop the ribcage down. Soften the face, neck and shoulders, relax the arms to the side and allow the fingers to drip down towards the floor. Place your awareness now onto the breath, remain here for 10 deep breaths.
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Yoga: Mountain with arms raised
Place the feet hip-width apart, toes spread, kneecaps lifted by contracting the quadricep muscles. Gently tuck the tailbone under bringing the lumbar spine into a neutral alignment. Inhale and raise the arms above the head bringing the palms together. Look up and draw the ribcage down. Keep the abdominals contracted and lift the pelvic floor muscles. Evenly pressing down through both feet, as you lift the arms towards the sky and look up. Remain here for 5 deep breaths.
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Yoga: Neck rolls
Begin by sitting in a cross-legged position on the floor. Rest the hands onto the knees and place the ankles in front of one and other. Keep the spine erect. Relax the hips, knees and ankles. Relax the face relax the shoulders. Drop the chin to the chest and allow the head to rotate in a circle. Don't allow the head to come all the way back, this will put too much strain on the neck musculature. Only bring the head halfway back. Continue to draw circles with the head allowing the neck to release. Move slowly breath deeply. If there is an area of deeper tension then move even slower. As the chin starts to come forward imagine drawing a necklace with the chin allowing the back of the neck musculature to stretch. Rotate the head 10 times in total, 5 times in each direction. Breathe slowly smoothly and keep the face relaxed.
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Yoga: Spinal lift half bridge with strap
Begin in a seated position, place the strap to the outside of the lower legs. Tighten the strap so the knees are in alignment with the hips and the ankles are underneath the knees. Slowly lower yourself onto your back and place the arms at a 45-degree angle palms facing down. Keep the heels close towards the buttocks muscles and the feet in a gentle pigeon toe position. Contract the abdominals, lift the pelvic floor muscles and drop the shoulders down away from the ears gently tucking the chin in. Inhale and slowly lift the hips up towards the sky pressing firmly down through the palms. Rest the weight across the shoulders, don't press the neck into the floor. Press down through all four corners of the feet and gently squeeze the glutes together to support the lower back. Keep lifting the hips higher than the chest and remain here for 5 to 10 deep breaths.
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Yoga: Starting Egyptian Step. Elbowgrip (1)
Start in Tadasana mountain pose, walk the right foot forward and step the left foot back. Point both the shoulders and hips forward and grab onto the opposite elbows behind your back. Spread the toes lift the right kneecap up. Push evenly and down through all four corners of the feet, lengthen the spine and softly tuck the chin in to lengthen the cervical vertebrae. Roll the shoulders back and down to open the chest. Take 2 to 5 deep breaths here and repeat on the other side.
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