Tadasana Mountain Pose
Stand erect, feet together. Spread toes. Lift knee caps. Thigh bones back, tail bone in, lift sternum from base of spine. Shoulder blades & arms extend downwards. Breathe and hold for 20-30 seconds.
Uttanasana Forward Bend
Exhale forward bend into wall. Align feet under each hip, hands level w/hips, shoulder width. Inhale lift sitting bones. Exhale lengthen elbows, armpits, ribs, spine & sitting bones. Breathe and hold for 30-60 seconds.
Trikonosana Triangle Pose
Legs 4 feet apart. Right foot 90 degrees out, left foot slightly inwards. Inhale lift torso to extend spine. Exhale bend sideways, upper torso over legs. Breathe and hold for 20-30 seconds. Repeat on second side.
Vrksasana Tree Pose
Hug left leg muscles to the bone. Bend right leg. Press foot/thigh into each other. Take bent knee back & down. For balance, use wall. Breathe and hold for 20-30 seconds. Repeat on second side.
Baddha Konasana Bound Angle Pose
Sit against wall. Press feet into each other, heels close to groins. Shoulder blades pressed flat into wall & downward to arch lower back. Tilting pelvis slightly. Draw outer thigh muscles towards knees. Knees to floor (Can do this on wall like Upavistha Konasana). Breathe and hold for 30-60 seconds.
Upavistha Konasana Wide-angled Pose On the Wall
Legs straight. Stretch out through heels & towards floor (Can do this sitting like Baddha Konasana). Breathe and hold for 30-60 seconds.
Marjarasana Cat Cow
Hands under shoulders & knees under hips. Inhale lift head & tail bone concaving the back. Exhale tuck tail bone under, round back upward, head down. Be fluid with your movements. Always starting from the pelvis. Breathe and repeat series 10 times.
Vajrasana Extended Puppy Pose
Start with hips over knees, arms extended. Draw buttocks halfway backwards towards calfs as you resist with the palms pressing into the floor to lengthen the spine & back muscles. Breathe & hold for 20-30 seconds, maintain stretch in back as you slowly move into childs pose.
Balasana Childs Pose
Open up your heart and relax. Breath & elongate the spine. Breathe and hold for 40-60 seconds.
Adho Mukha Svanasana Dog Pose
Starting on all fours with knees under hips and hands 1 hands distance in front of shoulders. Inhale for Cow pose (head up tail bone up). Exhale slowly come up with bent knees keeping lower back from rounding. Straighten legs & arms lower head. Lift sitting bones upward. Keep knees bent if lower back rounds. Breathe and hold for 30-60 seconds.
Anjaneyasana Kneeling quadriceps Lunge & Hamstring Stretch
Exhale lunge left foot forward with bent knee slightly past ankle. Inhale lift upper torso from base of spine, look forward. Exhale draw shoulders back & down towards buttocks. Lunge hips forward again, draw left thigh downward, stretching right groin & quadriceps. Breathe and hold for 40-60 seconds. Not moving left foot exhale draw hips back & straighten left leg for hamstring stretch. Lift sitting bones. Breathe and hold for 40-60 seconds. Repeat second side.
Supta Padangusthasana Reclining finger to foot pose
Place left foot into wall. Keep both legs straight & left thigh on ground. Exhale lift right leg with tie. Inhale lengthen through heel. Exhale take leg towards torso. Breath and hold for 40-60 seconds. Wrap tie around right hand, left hand on thigh. Exhale take leg out to the side towards floor & head. Inhale lengthen thru heel. Exhale stretch towards floor & head. Breathe and hold for 40-60 seconds. Repeat on second side.
Jathara Parivartanasana Reclining twist (crocodile twist)
Lie on left side place right foot on left knee, hop left hip back to align hips. Inhale take right arm over head, exhale twist to right. Have knee and shoulder even distance from floor. Long smooth breaths to open ribs and lengthen spine. Breathe and hold for 40-60 seconds. Repeat on second side.
Pavana Muktasana Little Boat Pose
Exhale knees to chest. Rock side to side to massage back. Breathe and hold for 40-60 seconds.
Savasana Corpse pose (deep relaxation)
Take arms aprox. 2 feet out from your hips palms facing up. Legs straight and together, then let feet roll out to the sides. Have the forehead be slightly higher then the chin. Use a blanket if necessary. Completely relax. Calm the mind letting go of any worries, thoughts or tension. When the mind wanders come back to your breath. Enjoy! Breathe and stay for 10 minutes.