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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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Yoga: Tree
Begin in mountain pose Tadasana, feet hip-width apart, spread the toes and lift the kneecaps. Shift the weight over to the right side and slowly lift the left leg and place the sole of the foot to the inside of the ankle, knee or inner thigh. Find an object in front of you to focus on. Pull the opposite knee and hip open away from one another. Gently push the left foot into the right thigh and the right thigh into the left foot. Hold this for 5 to 10 deep breaths.
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