The routine
Downward facing Dog
- Start on your hands and knees in a table top position.
- Extend your hips up into the air, straightening your legs and your arms.
- Spread your fingers wide and firmly plant your hands into the ground.
- Press the floor away from you as you lift your pelvis and straighten your spine.
- Relax your shoulders and upper back.
- Try to bring your heels down towards the mat, but do not force this movement.
- Hold the position, then slowly return to the starting position.
High Lunge
- Start in a standing position with feet parallel.
- Step one foot forward and bend your knee to come into a lunge position.
- Extend the other leg behind you with your toes and ball of the foot planted on the ground.
- Lower your hips towards the ground, maintaining a 90° bend in your front knee. Do not let your knee go past your toes.
- Bring your hands together in front of your chest.
- Hold the position, then slowly return to a standing position.
- Repeat on the other side.
Low Lunge
- Starting from a lunge position, let your back knee touch the ground.
- Stabilize your body and reach your hands up above your head, extending your arms.
- Reach your arms up and back as far as you can without causing any discomfort.
- Allow your hips to push forward with the movement.
- Hold the position, then slowly return to the starting lunge position.
- Repeat on the other side.
Half Split To Knee
- Start on your hands and knees.
- Extend one leg out in front of you with your foot passing between your hands and your heel resting on the ground in front of you.
- Keep your other knee bent and fold your body forward over your extended leg.
- Hold the position, then slowly return to the starting position.
- Repeat on the other side.
Lizard
- Start on your hands and knees.
- Bring one foot forward and place it between your hands. Walk the foot up so that your knee is bent at 90° and your ankle is directly below your knee.
- Walk your hands out in front of you and let your hips lower as you place your forearms on the floor in front of you.
- Hold the position, then slowly return to the starting position.
Bound angle (Butterfly Pose)
- Sit on the mat and bring your feet together in front of you so that the bottoms of the feet touch.
- Gently let your knees fall outwards towards the ground. With each exhale, let the knees fall further towards the ground for a deeper stretch.
- Hold the position, then release.
Seated Forward Bend
- Sit on the mat with your legs stretched out in front of you.
- Slowly bend your body forward, keeping a straight back, as you reach your hands towards your toes.
- Go as far as is comfortable for your body.
- Hold the position, then slowly return to the original seated upright position.
Seated Forward Bend With Open Legs
- Sit on the mat with your legs outstretched to either side, forming a “V” shape.
- Slowly walk your hands forward and let your body fold down towards the ground.
- With each exhale, let your body fall further into the stretch.
- Go as far as is comfortable for your body.
- Hold the position, then slowly return to the original seated position.
Arm Extended To The Big Toe While Lying Down
- Lie on your back, bend one knee into your chest and place the strap underneath the ball of your foot.
- Hold onto both ends of the strap with your hands.
- Extend your foot into the air, maintaining a soft bend in your knee if that is more comfortable for you.
- Extend your other leg on the mat.
- Hold the position, then release the foot from the strap.
- Repeat on the other side.
