Down Dog Down Dog With Split Standing Half

Down Dog

Down Dog With Split

Standing Half Forward

Down Dog With Split opposite leg extended

Forward Bend (full)

Warrior I

Warrior II

Front Lunge to Gecko / Adductor stretch

Gecko to an Extended Triangle

Front Lunge to an Opposite Gecko

Gecko to an Extended Triangle

Mountain Pose Stand Tall with feet under hips Start with hands at your side, & focus on breathing, (fill abdomen) with air Raise hands over head with palms facing in, Keep feet grounded but place spine in traction by reaching & stretching overhead

Forward Bend (full) Keep feet fully grounded & keep knees bent as needed, slowly lower hands, & allow slight bend in lumbar spine 3 - 5 second hold / breaths Walk hands out to a downward dog pose

Down Dog From the full bend stand tall & reach up to extend the spine & breathe deep Keeping feet grounded go into the full bend, walk hands out Keep back as long and neutral & legs straight Hold for 3 -breathes

Down Dog With Split Maintain a solid split down dog stance Keeping spine neutral & hips level extend the right until it is aligned with spine, Hold & squeeze glutes for a 2 count Repeat 4 times Change to left leg

Down Dog From the full bend stand tall & reach up to extend the spine & breathe deep Keeping feet grounded go into the full bend, walk hands out Keep back as long and neutral & legs straight Hold for 3 -breathes

Down Dog With Split Maintain a solid split down dog stance Keeping spine neutral & hips level extend the right until it is aligned with spine, Hold & squeeze glutes for a 2 count Repeat 4 times Change to left leg

Down Dog From the full bend stand tall & reach up to extend the spine & breathe deep Keeping feet grounded go into the full bend, walk hands out Keep back as long and neutral & legs straight Hold for 3 -breathes

Forward Bend (full)

Mountain Pose Stand Tall with feet under hips Start with hands at your side, & focus on breathing, (fill abdomen) with air Raise hands over head with palms facing in, Keep feet grounded but place spine in traction by reaching & stretching overhead

Garland Pose

Garland Pose

Mountain Pose Stand Tall with feet under hips Start with hands at your side, & focus on breathing, (fill abdomen) with air Raise hands over head with palms facing in, Keep feet grounded but place spine in traction by reaching & stretching overhead

Standing Half Forward

Prone High Plank Hold Do a 5 second prone plank hold before going back to a 5 second down dog hold & then to the down dog with a split hold

Side Plank right Side Down Transition to a prone plank hold & transfer to a side plank, Can stack the feet or have top foot in front of bottom Kip hips extended & body straight, (no sag) Hold for 15 seconds, Transfer to a prone plank for 10 -2 - seconds then to left side plank hold for 10 seconds

Prone High Plank Hold Do a 5 second prone plank hold before going back to a 5 second down dog hold & then to the down dog with a split hold

Side Plank Opposite side Down Transition to a prone plank hold & transfer to a side plank, Can stack the feet or have top foot in front of bottom Kip hips extended & body straight, (no sag) Hold for 15 seconds, Transfer to a prone plank for 10 -2 - seconds then to left side plank hold for 10 seconds

Childs Pose