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Lunge Pose


Lunge Pose Directions 1. Place your right foot between your hands on the floor, keeping your right foot aligned above your heel. Lower your left knee until it touches the floor. With the sole of your foot towards the ceiling, slide your left foot back until you feel a stretch. 2. Inhaling, ensure that your torso is straight. Extend your arms to the side and then straight up to the ceiling. 3. Tilt your head back and look up. Be sure not to jam or strain your neck. Hold while reaching your hands to the ceiling.


Seated Meditation


Seated Meditation Directions 1. Sit with your legs crossed on the floor. Your feet should fit under your knees. Place your hands on your knees, palms facing the ceiling. 2. Sit with your back straight. Relax your shoulders, allowing them to drop down and back. Allow the rest of your body to relax, including your face and core. Take deep breaths through your nose. 3. Hold until the position as long as desired.


Downward Facing Dog


Downward Facing Dog Directions 1. Start on the floor on your hands and knees. Your knees should be right under your hips and your hands slightly in front of your shoulders. Spread your fingers. 2. Exhaling, lift your knees. Begin to straighten your legs. At first, keep your knees bent and heels off the ground. Hold. Continue to straighten your legs until you heels reach the floor. 3. Keep your arms, shoulders, and thighs firm. Don’t let your head hang, but hold it between your arms.


Reverse Warrior


Reverse Warrior Directions 1. Starting with your feet together, step so that your feet are about four feet apart. Your right foot should be in front and your left foot in back. Align your feet. Bend your right knee over your foot, keeping it perpendicular to the floor. 2. Lean back over your left leg. Place your left hand on your left calf. Raise your right hand straight up or allow it to fol low the line the line of your ear. 3. Take deep breaths to open your ribs.


Warrior


Warrior Directions 1. Starting with your feet together, step so that your feet are about four feet apart. Your right foot should be in front and your left foot in back. Align your feet. Bend your right knee over foot, keeping it perpendicular to the floor. Turn your left foot out to the left. 2. Lift your arms towards the ceiling until they are perpendicular to the floor. Con tinue to stretch your hands to the ceiling. 3. Tilt your head back and look at your hands or look straight ahead. Hold the position for 30 seconds to a minute.


Camel


Camel Directions 1. Kneel with your knees hip width apart. Flatten your shins and feet on the floor. 2. Start by placing your hands on your buttocks, with your fingers pointing towards the floor. Lift your chest while inhaling and pulling your shoulders back. 3. Lean back and place your hands on your feet. Be sure to keep your thighs perpen dicular to the ground. Place your palms on your heels and point your fingers toward your toes. Rotate your arms so that the elbow creases face forward. 4. Do not flex your neck. You may wish to let your head drop back. Hold this position for 30 seconds to a minute.


Mermaid


Mermaid Directions 1. Starting in Downward Facing Dog, bend your right knee and place it between your hands. Extend your left leg behind you with the top of your foot flat on the floor. 2. Lift your upper body, balancing on your hips. Using your right hand for balance, bend your left knee and catch your foot in the bend of your left arm. 3. Sitting up straight, raise your right hand and bend your arm behind your head. Hold your left hand. 4. Tilt your head so you are looking at the ceiling. Hold the pose for 10 breaths.


Bound Half Moon


Bound Half Moon Directions 1. Starting in a lunge, your right knee should be bent in front of you and your left knee below you. Place your right forearm on your right thigh. 2. Reach your left arm behind you. Shift your weight until your left foot lifts easily. Extend your right leg while grabbing your left foot with your left hand. 3. Place your right hand on the floor to help with balance. Turn your head and look up towards your left foot.


Wheel


Wheel Directions 1. Lie on your back on the floor. Bend your knees and bring your feet as close to your buttocks as possible. 2. Bend your arms and place your hands on the sides of your head. Your fingers should point towards your body. 3. Inhale and lift your buttocks off of the floor. Pause and take two breaths. Lift your shoulders off of the ground. 4. Pressing your hands and feet into the ground, straighten your arms. Allow your head to hang freely. Hold for 5-10 seconds. Repeat.


Directions from www.yogajournal.com Designer: Rachel Tjornehoj Photographer: Rebekah MacKay Model: Josie Fox



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