Yoga Poses

YOGA POSES

Inhale the arms up stretching them along side of the ears and lengthen through the spine.
Hold the breath and lean back, continuing to keep the arms along side the ears and stretching through the fingertips.
Come up with the arms still stretching upwards.

Exhale forward keeping the arms outstretched and back straight. (Modified version place hand on the hips and then bend forward)
Inhale come back to the starting position or continue to the next repetition.
Repeat 5-10 times.

Begin in Table Position placing your hands directly underneath the shoulders, knees under the hips, roll the toes under.
On an inhalation, lift the buttocks upward rising onto the toes.
On the exhalation press the hips back and the heels downward, allowing the head to lower between the arms.
In the final position the back and legs form two sides of a triangle and heels will be against the ground.
Hold this position for up to 3-5 breaths.
Release the pose on an inhalation rising back up onto the toes, exhale and return to the starting position.
Repeat 5-7 times

Sit in the Seated Base Position with the legs outstretched and the feet approximately mat width apart.
Bring the arms out to the side so that they are perpendicular to the body. Relax the shoulder down away from the ears. This is the starting position.
Inhale, and on an exhalation, twist the body to the left while bending slightly forward so that the right hand moves toward the knees, ankle or toes of the left leg.
On an inhalation, return to the starting position.
Repeat on the second side and exhale twisting the body to the right while bending slightly forward so the left hands moves toward the knee, ankle or foot of toes of the right leg.
Alternate sides repeating the movement 5-10 times.

Begin standing upright with the feet together and the arms at the sides.
Take the arms behind the body, clasping the fingers together.* The hands should rest on the buttocks. This is the starting position.
On an inhalation grow the spine long and lift the hands off the buttocks as far as possible.
On the exhalation bend from the hips keeping the back straight coming working toward a 90 degree angle if possible.
The arms should also be at a 90 degree angle. This is the final position.
On an inhalation, raise the torso upward, keeping the back straight.
Exhale the arms down toward the buttocks and release the hands to the side.
Repeat 5-10 times.

Note: *A towel or sock may be used to create space between the shoulder blades.