Raised arms pose

Hasta Utthanasana

• Take the hands to the hips.
• Align the spine and neck.
• Keep the knees bent, rotate from the hips, engage the core muscles and raise the head and torso upright.
• Stretch the arms to the ceiling, hands shoulder width apart.
• Extend and lengthen the spine, torso, head and arms upward.

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Equestrian Pose

Ashwa Sanchalanasana

• Lower both knees to the floor.
• Step the left foot between the hands and adjust the position so that the left shin is at a 90 degree angle with the floor.
• Press the pelvis down and lengthen the spine.
• Draw the shoulder blades together slightly to open in the chest.
• Keep the head in line with the spine and direct the gaze ahead.

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Cat Stretch Pose
Marjariasana

• Lower the head, arch the back, take the belly button toward the spine and tuck the tail bone under.
• Contract the abdomen releasing all the oxygen.

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Mountain pose

Parvatasana

• Lower the palms to the floor.
• Keep the right foot still and step the left foot back to beside the right.
• Simultaneously, raise the buttocks and lower the head between the arms so that the body forms a triangle.
• Lift the tail bone upwards, lengthen and straighten the arms and spine.
• Keep the knees soft and relax the heels towards the floor.

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Hand to foot pose

Padahastanana

• Take the hands to the hips.
• Keep the back and head aligned whist folding forward from the hips.
• Bend the knees as much as required to bring the abdomen in contact with the thighs.
• Lower the head towards the shins and place the hands to the floor either side of the feet.

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