1.

Downward Facing Dog Position

• Stand with your feet hip distance apart on a yoga
mat with your arms at your sides
• Keep your back straight, hinge forward at the waist
and plant your paims fat on the floor, fingers
pointing forward and spread apart. If necessary,
bend your knees.
• Press your chest toward your knees, keep your eyes
focused on your toes and press your heels
toward the floor.

2. Mountain Pose
• Stand on the yoga mat with your feet together.
• Gently rock back and forth on the balls of your feet and your heels
to spread your weight evenly across the base of your feet.
• Bend your knees slightly and then straighten them again to help
loosen your joints.
• Curlyour pelvic bone up slightly so that your tailbone continues
the straight line of your spine. Your goal is to allan your hips so that
you're not putting any extra pressure on your back or your knees
• Extend your spine upward by lifting the chest away from the
stomach. Lengthen the back of your neck and press down into the
floor with your feet and rest in this neutral position.
• Raise your arms to the ceiling and gaze forward.

3. Warrior Pose I
• Step your left foot toward the back of your mat to come into
warrior pose
• Bring the left heel to the floor and turn the left toes out to about
a 45-degree angle.
• Begin to bend the right knee over the right ankle.
Inhale while bringing your arms up over your head.
• The arm position can vary according to the mobility in your
shoulders.
• The classic position is with the palms touching overhead.
However, you may choose to keep the even bend at the elbows
and open your arms like even o separaled al shoulder's distance
apart or a cactus.

4. Warrior Pose II
• Step or lightly jump with your feet 3-1/2 to 4 feet apart. Turn
your left foot out by 90 degrees, the heel should be opposite your
right arch. Raise your arms out to the sides, parallel to the floor,
shoulders down palms facing the ground
• Exhale and bend your left knee over the left ankle, so that the
shin is perpendicular to the floor.
• Stretch the arms with the shoulder blades parallel to the floor.
Keep the sides of the torso and the shoulders directly over the
pelvis. Press the tailbone slightly toward the pubis. Turn the head
to the left and look over yourfingers.
•Maintain the position for 30 seconds to 1 minute.
Inhale as you come up. Repeat using the right foot.
 5. Extended Side Angle
• From the downward facing dog position, bring your
right foot to the front of your mat, placing it on the
inside side of your right hand.
• Anchor your left heel down to the floor. Angle your
heel toward the center of your mat..
• Bend your right knee so that your calf and thigh form a
right angle with your thigh parallel to the floor.
•Bring your gaze up towards your right hand. To keep the
body in balance, repeat with your left foot.

6. Triangle Pose
• Stand 3-1/2 to 4 feet apart. Hips are facing to the front. Stretch
your body upward, then bending downward from the waist to
the front of your hips.
• Turn your right leg, including your thigh, knee and foot out by
90 degrees and left foot by 15 degrees
• Raise your arms to shoulder level with your palms facing down
towards the floor.
Place your right hand on your right shin, as far down as you
can reach comfortably.
Raise your left arm towards the ceiling, with your palm
facing forward. Gaze at your outstretched hand.
As you inhale, come up, bring your arms down to your sides
and straighten your feet. Repeat on the other side.

7. Cat- Cow Stretch

• Begin with your hands and knees on the floor, palms facing downward,
with shoulders directly over the wrists, and hips directly over the knees.
• Curl your toes under to stretch your foot arches. ona le our do siowny
arch your back (Cow), lifting theal eard S and away from the abdomen
and extending your tailbone toward the ceiling.
• Release your feet to neutral so the tops are resting on the floor. On the
exhale, round the lower back (Cat), gently contracting the abdomen.
Repeat six times and increase your range of motion with each
repetition.

8. Staff Pose
• Sit with your legs straight out in front of you on the floor. The feet
are hips-width apart.
• Activate the leg muscles by pressing out through the ball of the
foot with the inner and outer heel.
Drop the shoulder blades down the back.
• Inhale and lengthen the spine all the way up the
crown of the head.
• Tuck your chin in slightly. Stretch the abdominal muscles away
from the lift of the chest. Bring the gaze directly in front of you and
breath normally.