1. Mountain
Begin by standing in Mountain pose, feet about hip width apart, hands either by your sides or in prayer position. Take several deep breaths. |
2. Hands up
On your next inhale, in one sweeping movement, raise your arms up overhead and gently arch back as far as feels comfortable and safe. |
3. Head to knees
As you exhale, bend forward, bending the knees if necessary, and bring your hands to rest beside your feet. |
4. Lunge
Inhale and step the right leg back |
5. Plank
Exhale and step the left leg back into plank position. Hold the position and inhale. |
6. Stick
Exhale and lower yourself as if coming down from a pushup. Only your hands and feet should touch the floor. |
7. Upward Dog
Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso, but only bend back as far as feels comfortable and safe. Lift your legs up so that only the tops of your feet and your ahnds touch the floor. It's okay to keep your arms bent at the elbow. |
8. Downward dog
Exhale, lift from the hips and push back and up. |
9. Lunge
Inhale and step the right foot
forward. |
10. Head to knees
Exhale, bring the left foot forward and step into head-to-knee position. |
11. Hands up
Inhale and rise slowly while keeping arms extended . |
12. Mountain
Exhale, and in a slow, sweeping motion, lower your arms to the sides. End by bringing your hands up into prayer position. Repeat the sequence, stepping with the left leg. |
