Pose Library

Starting from all fours, gently pressing back until we feel ourselves sitting on our ankles as we relax our spine and let our forehead fall to the floor, extending our arms out in front of us, or tucking them by our sides. If that doesn't feel good: if our sit bones don't reach our feet due to pain or tightness in our knee joints, we can stay lifted on our knees. If our forehead doesn't reach the floor, we make a fist, place a hand over that fist, and place our forehead on our hands.

From child's pose, leaving our feet and hands right where they are, tucking our toes and pressing our chest towards our feet, as we keep as much of a bend as we need in our knees in order for our spine to be straight from base to crown. dropping our shoulders away from our ears which stay between our elbows, keeping a small bend in our elbows. protecting our wrists by pressing through all five fingers.

“Chaturange Dandasana“ The benefits of plank pose are subtle yet important. Done properly and consistently, the most noticeable benefits include: Strengthening the wrists. Balancing the joints of the elbow and shoulder. Ab strengthener. Chest strengthener. Leg/ quadriceps strengthener. Elongate back. Increase respiration and circulation

From plank pose, exhaling and lowering ourselves down with an engaged core and elbows in towards our body, until our upper arms are even with our body. If that doesn't feel good: we can modify the intensive of crocodile by dropping our knees to our mat and holding with a straight spine and engaged core.

From downward dog, stepping our feet up until they reach our hands, keeping a baby bend in our legs, then allowing our head, neck and shoulders to release and relax. if our hands don't reach the ground, we can rest them on our legs.

From all fours, on our inhale, reaching out with opposite hand, and opposite heel, pulling the toes in toward our body, being aware of our core and keeping our pelvis square to our mat.

Starting in all fours, starting movement at our tailbone by tucking it in and allowing the rest of our spine to follow, one vertebrae at a time until our head collapses toward our chest.

From all fours, or moving our of cat pose, pressing our tailbone out, and allowing the rest of our spine to follow, lifting our chest and then our chin as we arch our back.

From face down on our mat, keeping our toes on the ground, we slowly lifting our chest while keeping our abdominals engaged until we feel an expansion in our chest, being careful not to "pinch" through the low back.