Extend your spine upward and focus on your breath for one minute: inhale for 5 seconds, then exhale for 5 seconds.
As you open the pelvic region, extend one leg by stepping forward. Engage your glutes and keep your front knee over your ankle. Take 3 to 5 deep breaths, then switch sides.
Lord of the dance
Open your hip to the side and keep your front knee slightly bent. Don't hesitate to lean on a chair to keep your balance. Take 3 to 5 deep breaths, then switch sides.
Keep a straight back and your knees behind your toes. Leaning on a chair or wall can help you keep your balance. Take 3 to 5 deep breaths, then switch sides.
Wide-legged forward bend
Spread your feet much wider than your shoulders. Using a block can help you bring your hands closer to the floor. Make sure you keep your weight on the balls of your feet by engaging your glutes. Take 3 to 5 deep breaths.
Keeping a straight back, tilt slightly backward. You can sit on a block and put your feet on the floor if this is more comfortable for your body. Take 3 to 5 deep breaths.
Keeping a straight back, engage your glutes by bringing your knees closer to the floor. Sit on a block if necessary. Take 3 to 5 deep breaths.
Lying on your back and keeping your knees aligned with your hips; push with your feet and arms to lift the pelvis. Take 3 to 5 deep breaths.
Lying on your mat and keeping a straight back; your shoulders and head should touch the floor. Use a strap around your feet if necessary. Take 3 to 5 deep breaths.
Let your feet and arms rest naturally alongside your body. Make yourself comfortable. Use a blanket if you want to stay warm in this pose. Stay in this position as long as you like and enjoy this state of relaxation!