Standing forward bend (Uttanasana)
Start from a standing pose.
Have your big toes touching, heels apart slightly and arms beside you with palms facing forward.
Inhale and sweep arms out to the side and then above your head.
Exhale and lower the upper body over your legs.
Relax upper body and bring left hand to right elbow and vice versa.
Bend knees if you feel pain in hamstrings or knees to relieve pressure.
Hold for 8-10 breaths then slowly release by rolling up spine one vertebra at a time.
Child’s pose (Balasana)
From a kneeling position, drop the buttocks towards the heels as you stretch the body down and forward.
Have your stomach resting on your thighs, forehead on the mat.
Stretch your arms forward.
Hold for 8-10 breaths and slowly return to a kneeling position.
Corpse pose (Savasana)
With your legs together, lie on your back.
Your feet turned out and arms about 40 degrees from your body with palms facing up.
Close eyes and become aware of breathing.
Relax into the mat for 8-10 breaths.
Gate Pose (Parighasana)
Start in a tall kneeling position.
Stretch your right leg out to the right.
Heel on ground, flat foot and toes reaching to the floor.
Inhale and lift left arm up.
Exhale and lean torso over right leg.
Rest right hand on shin.
Reach through left arm and hand and feel the stretch in left side of body.
Choose a comfortable position for head and neck and soften forehead mouth and jaw.
Stay in pose for 8-10 breaths and repeat on other side.
Return to tall kneeling position.
Butterfly Pose (Badhakonasana)
Sit on the floor with an erect spine and legs spread straight out.
Bend knees and bring feet towards the pelvis.
Touch soles of feet to each other.
Grab feet tightly. Place hands underneath your feet if you need support.
When exhaling, press thighs and knees towards the floor gently.
“Flap” both legs up and down like the wings of a butterfly gently.
Slowly stop and take a deep breath in.
When you exhale, bend forward and keep chin and spine erect.
Press elbows on thighs and try to push knees and thighs closer to floor.
Hold position and inhale and exhale deeply for 5-7 breaths.
Take a deep breath and bring torso up.
Gently release posture as you exhale.
Straighten legs out in front and relax.