Kneel on the surface of the mat with your feet closed
The butt sits on the heel.
Both knees open slightly larger than the hips.
Inhale to extend the spine, breathing body forward and down
Maintain 5-8 inspirations
Lie on the surface of the pad on the side and hold your hands behind the body
Breathe. Keep your head up and your legs back up.
The arms are straight back and extended.
Keep your legs together and tighten them for 5-8 breaths.
Lie on a flat surface with your knees bent close to your buttocks
Open your feet hip-width apart, and lift your calves upright.
Breathe to lift hip bone, hands back, hand
The upper sternal lift opens and maintains 5-8 inspirations.
Repeat for 2-3 sets
Lie on your side on the surface of your pad with your hands on either side of your sternum
Feet shoulder-width apart
Inhale to extend the spine and breathe to tighten the core
Straight arms into the slant
Maintain 5 to 8 inhalations and bend your elbows down
Keep your arms parallel to the floor and maintain 5-8 inspirations.
Work your way up from the slant.
Straighten your legs, arms, and spine
Press your heels down for 5-8 inhalations
Stand in a mountain pose with two feet open, slightly more significant than one long leg.
Feet ahead, inhale to extend the spine.
Hold both hands back, breathing body forward and down.
Hold your arms back and up for 5 to 8 inhales.
Sit and stand on the surface of the mat.
Bend right knee and bring left foot to left elbow
Wrap your right arm around your right leg, bringing it close to your torso
Maintain 5 to 8 inspirations, switch to the other side
Sit and stand on the mat's surface with knees bent and feet together.
Inhale to extend the spine and grip the front foot with both hands
Breathe your body forward and down, maintaining five to eight inhalations
Sit on the surface of the pad and bend your left knee.
Bring your left leg to the base of your right thigh.
Inhale to extend the spine, breathing torso forward and down
Hold the front foot tightly with both hands for 5-8 inhalations.
Kneel on a cushion and lean forward
Bend your right knee forward at the front of your body
Keep your hands at your sides.
Put your right foot near your hip and straighten your left leg.
Inhale extends the spine and exhales the trunk forward and down.
Hold for 5-8 breaths and switch to the other side.
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