yoga poses

Mountain Pose

Stand with your feet together high shoulders relaxed weight evenly distributed through your soles arms at your sides.

Take a deep breath and raise your hands above your head palms facing each other with arms extended. Reach up to the sky with your finger tips.

Dog down

Start on all fours with your hands directly under shoulders knees under your hips.

Go hands a few inches forward and spread his fingers wide pressing palms into mat.

Curl toes under and slowly press hips toward ceiling bringing your body into an inverted V pressing shoulders away from the ears. The feet should be hip width apart knees slightly bent.

Hold for 3 full breaths.

Warrior

Stand with your legs apart 3 to 4 meters turn right foot out 90 degrees and left foot slightly.

Bring your hands on your hips and relax your shoulders then the arms extend to the sides, palms down.

Bend your right knee 90 degrees, keeping knees over ankles the view of the right hand. Stay for 1 minute.

Switch sides and repeat.

Tree Pose

Stand with your arms at your sides.

Shift weight to the left leg and place the sole of the right foot in the left thigh keeping hips forward.

Once balanced bring hands in prayer position in front of you palms together.

When inhaled the arms extend over the shoulders palms separated and facing each other. Stay for 30 seconds.

Bridge Pose

Lie on the floor with knees bent and directly over heels.

Place arms at your sides, palms down. Exhale and press your feet into the ground as you lift hips.

Clasp your hands under your lower back and press the arms down lifting hips until your thighs are parallel to the floor bring chest toward the chin. Hold for 1 minute.

Make it easier: Place a stack of pillows under your tailbone.

Lowering again and on the opposite side.

Make it easier: Bring your right foot on the inside of the left ankle, keeping your toes on the floor for balance. As you get stronger and develop better balance move your foot on the inside of the left calf.

Triangle Pose

Stretch your arms then bow pages on the right leg.

Stand with feet about 3 feet apart toes turned on the right foot out to 90 degrees left to 45 degrees.

Let it touch your right hand on the floor or resting on the right leg below or above the knee and extend the fingertips of your left hand toward the ceiling.

Turn your eyes to the ceiling and hold for 5 breaths.

Standing and repeated on the opposite side.

Seated Twist

Sit on the floor with your legs straight.

Cross the right foot over outside of the left thigh bend the left knee. Keep addressed the right knee toward the ceiling.

Place your left elbow on the outside of the right knee and right hand on the floor behind you.

Twist right as far as possible from your abdomen both sides keep your butt on the floor. Stay for 1 minute.

Switch sides and repeat.

Make it easier: Keep bottom leg straight and place both hands raised to his knees. If you forward the lower back rounds sit on a folded blanket.

Cobra

Lie face down on the floor with thumbs directly under shoulders legs extended with the tops of the feet on the floor.

Tighten your pelvic floor and tuck hips downward as you squeeze your buttocks.

Press the shoulders down and away from the ears.

Press with your thumb and forefinger as you raise your chest toward the wall in front of you.

Relax and repeat.

Pigeon Pose

Begin aligned in a full push-up position palms under shoulders.

Place left knee on the floor near the shoulder with the left heel with the right hip.

On forearms and bring further down the right leg below the top of the foot on the floor (not shown).

Keep chest lifted to the wall in front of you, look to the bottom.

If you are more flexible bring chest down to the floor and extend arms in front of you.

Pull your navel toward your spine and stretch the pelvic floor muscles, contract the right side of the glutes.

Curl toes under right foot pressed into the ground, pushing through the heel.

Bend knees to the floor and release do 5 reps total then switch sides and repeat.

Crow Pose

Get in the downward dog position and walk feet forward until your knees touch your arms.

Bend your elbows, heels lift off the floor and knees resting against the outside of the upper arms. Hold toes on the floor abs engaged and legs against arms. Hold for 5 to 10 breaths.

Child's Pose

Sit comfortably on your heels.

Rotate your upper body forward so your forehead to rest on the bed in front of you.

Lower your chest as close to your knees as you comfortably can arms front of you.

Hold the pose and breathe.