Child's Pose
Balasana 1 of 10
Spend a few minutes deepening your breath and begin yogic breathing, Ujjayi breath, in and out of the nose with the lips sealed.
Downward Facing Dog
Adho Mukha Svanasana 2 of 10
Stretch the arms out in front and curl the toes under pressing up to Downward Facing Dog. Take 10 deep breaths.
Revolved Crescent Lunge
Parivritta Astha Chandrasana 3 of 10
Inhale, lift your right leg high and step it between your hands, press up to a high lunge. Draw your hands together at your heart and twist to your right, placing the left elbow on the outside of the right knee into Revolved Crescent Lunge. Take 10 deep breaths. Release hands down to the mat and step back to Downward Facing Dog. Repeat on second side.
Mountain Pose
Tadasana 4 of 10
From Downward Facing Dog, walk your feet up to the top of the mat. Inhale, press up to Mountain Pose and take a few breaths.
Chair Pose
Utkatasana 5 of 10
Exhale. Bring big toes to touch and sit back, just like you were sitting in a chair. Bring your hands together at your heart and twist to your right, placing the left elbow on the right knee. Make sure your knees are parallel. Take 10 breaths. Straighten the legs and take a gentle forward bend. Inhale back to Chair Pose and repeat on the left side. These deep twists massage and rinse out your internal organs.
Seated Forward Fold
Paschimottanasana 6 of 10
Then, fold forward, placing hands on the mat and sit down. Sitting tall, extend your legs out in front of you. Inhale your arms up and exhale, hinge forward from your hips, reaching for your big toes. Bend the knees as much as you need to keep your lower back extended. Take 10 breaths. This pose compresses and stimulates your digestive organs, encouraging elimination.
Seated Twist
Ardha Matsyendrasana 7 of 10
Sit evenly on your sitting bones. Bend your left knee in and place your foot on the ground on the outside of your right thigh. Bend your right leg. Place your left hand on the ground behind you, as close to the spine as possible. Inhale and reach your right arm straight up. Exhale and twist to the left, rotating from the waist. Place your elbow on the outside of the left quadriceps and gaze out over your left shoulder. Hold for one minute and switch sides.
Boat Pose
Navasana 8 of 10
Sit tall, with knees bent, feet flat on the floor. Lift the bent legs to a 90-degree angle, balancing on your sitting bones. This is stage one, remain here or extend the legs straight for full expression of Boat Pose. Hold for 10 breaths. If straightening the legs hurts your back, keep legs bent. Repeat for a total of three times.
Legs-Up-the-Wall Pose
Viparita Karani 9 of 10
Move your mat so the short end is up against the wall. Bring your hips as close to wall as possible and extend your legs up onto the wall. This supported inversion allows the fluids accumulated in the legs to flow back toward the heart and calms they parasympathetic nervous system. Stay here for 3 to 5 minutes with your eyes closed.
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