Read and Yoga Podcast's yoga poses: The Mitten
Child
From Tabletop, sit on your heels and take your knees apart. Walk your hands forward till your chest is near the floor and you resemble a child in a mother’s womb.
Cord
Sit in Garland pose and turn your waist to the left. Take your right outer arm to your left outer knee. Now make a noose with your arms going around your shins and meeting your left hand behind your back.
Rolling ball
Sit in Garland pose Roll back till your sacrum lifts off the ground and roll back up to Garland pose. Repeat as many times as you would like.
Downward dog
Sit in Childs pose. Straighten your legs, and let your head hang. Like a dog waking up from a long nap, stretch up towards your bottom and back towards your feet.
Rabbit
Sit in Hero pose and grab your heels. Bring the crown of your head to the floor. As you rest in this pose imagine yourself just as round and fluffy as the back of a rabbit.
Rolling ball
Sit in Garland pose Roll back till your sacrum lifts off the ground and roll back up to Garland pose. Repeat as many times as you would like.
Pigeon
Begin in Tabletop pose. Bend your right leg and bring your knee in front of your right hip. Now slide your left foot back till your left hip reaches the floor. In this pose you will feel the same power, vigor and agility as the yoga master, Kapota, whose name means pigeon!
House
From Star pose, bring your arms up over your head and interlace your fingers like the roof of the house.
Cat
From Tabletop arch the whole back and bring both the tip of the sacrum towards the ceiling and the top of the forehead to the ceiling
Half- Handstand
From Mountain Pose place your hands about a leg’s distance away from a wall. Plant your hands firmly into the ground and walk your feet up the wall like becoming a branch of a tree.
Crab
Sit in Staff pose and bend your knees bringing your feet towards your hips. Place your palms under your shoulders with your fingers facing your feet. Lift your hips and walk your feet under your knees.
Superman
Lay on your belly with your arms over your head palms facing the floor. At the same time lift your arms and legs off the floor, so you are flying through the sky.
Eagle
From Mountain pose, bend slightly your arms and legs. Wrap your right leg around your left leg. Then wrap your left arm around your right arm, keep the hands straight. You look like an eagle circling a tree, look outwards to the sky like an eagle searching the ground.
House
From Star pose, bring your arms up over your head and interlace your fingers like the roof of the house.
Rest
Lay down on your back. Rest for 2 minutes. You can count to 100 or skip count by 2’s, or even multiply in your head as high as you can. Then turn to your right side and sit up.