AS YOU PRACTICE
Take long, slow breaths to move prana downward. On your inhalations, fill your lungs to near capacity— a “middle ground” breath that’s not too long (which can create tension) and not too short (which may not sustain your energy). Let the breath create a sense of spaciousness and opening in your chest, and try releasing long, grounding exhalations. Hold each pose for three to five breaths, unless otherwise noted.
1. Siddhasana (Adept’s Pose), variation After warming up with several rounds of Cat-Cow Pose, sit cross-legged with your right leg in front. Hinge at your hips as you walk the hands forward. Pull your shoulder blades down your back, and extend your sternum forward. Come up, switch legs, and repeat.
2. Siddhasana, with Garudasana arms (Adept’s Pose, with Eagle Pose arms) Sit cross-legged, right leg in front. Raise your arms in front of you, elbows at right angles. Cross your left elbow on top of your right, wrap your forearms, and press your palms and forearms together. Repeat on the second side.
3. Balasana (Child’s Pose) Come to your hands and knees, big toes pointed and touching, knees hip-width apart. Sit back on your heels as you reach your arms forward, palms down. Rest your forehead on the ground.
4. Cat-Cow Pose Come to your hands and knees. Inhale, extend your spine forward, and draw your head up and back. Exhale, round your spine, and drop your head, like a cat arching its back. Repeat Cat-Cow 5 to 10 times, and then come upright to a kneeling position.
5. Vasisthasana (Side Plank Pose), variation Extend your left leg to the side as your right hand comes to the floor on your right. Extend your left arm up and over your left ear. Make sure your body moves sideways, not forward or back. Inhale to come upright.
6. Parighasana (Gate Pose), variation Exhale, place your left hand on your left thigh, and bring your right arm up and over your right ear. Press down through your right shin as you lift up through the spine. Repeat poses 5 and 6 on the other side.
7. Adho Mukha Svanasana (Downward- Facing Dog Pose) Come to your hands and knees. On an exhalation, lift your hips up to the sky. Try to evenly distribute your weight between your arms and legs. Press your arms forward as you pull your thighbones back.
8. Pigeon Pose Bring your right leg forward, the shin at a slight angle. Lower your hips, and extend your left leg behind. Rest your torso over your right leg, keeping your hips level. After a few breaths, step back into Down Dog. Repeat on the other side.
9. Adho Mukha Svanasana (Downward- Facing Dog Pose) From Pigeon, tuck the toes under and step back into Downward Dog. Take long, deep breaths, focusing on the exhalation and lengthening your spine.
10. Anjaneyasana (Low Lunge) Step your right foot forward between your hands. Drop your left knee to the ground. Inhale, and reach your arms up. Exhale, reach your tailbone down. Step back into Downward Dog, then switch sides.
11. Balasana (Child’s Pose) From Downward Dog, bring your knees to the ground, hip-width apart. Take your hips to your heels, with your toes pointed. Reach your arms forward, and rest your forehead on the ground.
12. Janu Sirsasana (Head-of-the-Knee Pose) Sit with your legs extended. Press your right foot into your left inner thigh. Inhale, and sit tall. Exhale, and fold the torso over your left leg, holding onto your foot or a yoga strap. Keep your shoulders square to the ground.
13. Marichyasana III Inhale to come up. Exhale, and place your right foot on the ground. Inhale, and rest your right hand behind your hip and raise your left arm. Exhale, twist to the right, and hook your left arm across the right leg. Release, and repeat poses 12 and 13 on second side.
14. Paschimottanasana (Seated Forward Bend) Sit with your legs extended, inner legs and feet touching. Inhale, reach forward, and grab your feet with both hands. Exhale, and fold over your legs. Be sure to extend from your hips, and keep your torso elongated.
15. Setu Bandha Sarvangasana (Bridge Pose) Lift your hips into Bridge Pose, with your feet hip-width apart and knees stacked over your ankles. Interlace your fingers behind your back, and extend your arms toward your feet. Exhale to release. End with Savasana.