Ashva Sanchalanāsana (Equestrian pose)
- Stand with your feet together, bring your hands down next to your feet
- Step your right leg back toward the end of the mat
- Drop your knee down and point your toes back
- Sink the hips toward the floor
- Lengthen the spine as you look up
- Stay for 5 breaths & repeat on the other side
(Equestrian pose)”
Pārshvottānāsana (intense side stretch)
- Stand straight with your feet together, in tāḍāsana
- Step your right foot back 3 feet, turning the foot forward facing to the front
- Keep the left foot pointing forward
- Ensure the hips are parallel to each other
- Inhale, lift your arms up and lengthen the torso
- Exhale and bend forward, placing the hands on the floor
- Draw the forehead toward the front shin
- Stay for 5 breaths and come up on an inhalation
(intense side stretch)”
Mārjāryāsana (Cat Pose)
- Come onto your hands and knees
- Inhale deeply, and exhale to round your back
- Tuck your chin into the chest
- Lift the middle of the back up
- Keep breathing deeply as you get a deep spinal stretch
- Stay for 5 breaths
(Cat Pose)”
Vīrabhadrāsana 4 (Warrior 4)
- Stand straight with your feet together, in tāḍāsana
- Step your right foot back about 4 feet
- Turn your foot out 45 degrees to the side
- Bend your left knee at a 90 degree angle
- Keep the hips and torso facing to the side
- Raise your arms up at shoulder level and reach out
- Slide your right hand down the right side and lift the left arm over your head
- Stay for 5 breaths
(Warrior 4)”
Vajrāsana (Thunderbolt Pose)
- From a kneeling position, bring the feet together
- Drop the buttocks down onto the heels
- Keep the knees together
- Lengthen the spine
- Rest your hands on your thighs
- Stay for 5 – 10 breaths
(Thunderbolt Pose)”
