Yoga Poses
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Mountain
Stand straight and tall. Move your arms to form the sides of the mountain. Be strong like a mountain.
Warrior 1
From mountain pose jump your feet wide and then bend your right leg. Turn your body towards your leg and lift your arms into the air like a warrior stretching up to the sun.
Warrior 3/ Superman
From Mountain pose bend forward and extend the arms straight in front of you like Superman. From here lift the back leg and fly like Superman.
Staff Pose
Sit on the floor. Legs straight, torso straight. Move the shoulders back. Like a music staff, sit straight and tall.
Butterfly Pose
​Sit tall in Staff pose and bring the soles of the feet together, like wings of a butterfly. Flutter the legs up and down to fly in the sky.
Happy Baby
Lay on your back, and bring your knees to your chest. Separate your bent knees in the air, and grab the sides of your feet like a baby playing and gently rock back and forth side to side
Triangle Pose
From Mountain pose jump your legs wide and turn your feet to the right. Reach your right arm down towards the right foot to form a triangle with your body.
Garland Pose
​From Tadasana bring your hands together in front of your chest. Keep the torso lifted and bend the legs as if coming into chair pose. Continue bending your knees till your buttocks is next to your heels.
Hero Pose
From Tabletop bring your knees together and take your feet wide. Sit between your feet. Be like a noble hero who is sitting tall willing to sacrifice for the moral cause.
Tree
From mountain pose, lift your right foot to the inside of your left thigh. Lift both arms straight to the sky like branches of a tree.
Warrior 2
From Mountain pose jump your feet wide and bend your right knee. Now extend your arms to the side and look past your right fingertips like a warrior calm and steady.
Downward Dog
Sit on your heels, and lean forward onto your hands and knees. 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.
Easy Pose/ Criss-Cross Applesauce
Sit on the ground in staff pose then criss-cross the legs with the feet underneath
Plow Pose
​From Resting pose, bend your legs and bring your legs back over your head. Take your hands to your back. With your legs as the blades and your arms are the handle of the plow, feel yourself ready to till the ground.
Candlestick Pose
From Resting pose, bend your legs and lift your legs to the ceiling and take your hands to your back. Make your legs stay stiff like a candle of wax.
Rag Doll
​From Mountain pose, step your feet a little apart and bend at the waist. Relax the head, grab the elbows with the hands and relax the arms. Feel like a doll waiting to be picked up.
Frog Pose
Lay on your belly and bend your knees towards your buttocks. Reach your arm back and grab your feet one at a time. Lift your head off the floor, be a frog laying around a pond.
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.
