Child’s Pose
Bring your knees out wide and toes to touch at the back of your mat. Rest your forehead on your mat and reach your fingers to the top of your mat. For a more active child’s pose, life your elbows up.
Downward Facing Dog
Create an upside ‘V’ with your body on your mat. Spread your fingers out wide and press equal weight with each hand into your mat. Keep your feet about hips-width distance. Send your hips up and then back.
Mountain Pose
Stand tall — root down to rise up. Frame your face with both of your arms and draw your shoulders blades down your back. Slightly point your pinky fingers towards one another. Keep your core locked by engaging it and bringing your belly button towards your spine. Keep your thighs lifted off your knees by squeezing them up and together, along with your glutes. Keep equal weight in both feet.
Crescent Lunge
Frame your face with both of your arms and draw your shoulders blades down your back. Slightly point your pinky fingers towards one another. Keep your spine straight and your core locked. Stack your front knee over your front ankle and back heel over your back toes.
Table Top
Stack your shoulders over your wrists and your hips over your knees. Take out any wrinkles in the back of your neck and gaze down between your hands.
Upward Facing Dog
Spread your fingers out wide and press equal weight with each hand into your mat. Life your thighs up off the mat and squeeze them along with your glutes together. Press the tops of your feet onto your mat. Gaze forward and draw your shoulders down your back.
Chair Pose
Sit in an imaginary chair by framing your face with both of your arms and draw your shoulders blades down your back. Slightly point your pinky fingers towards one another. Send your hips back and then down. Ensure that you can see all ten toes if you gaze down. Keep your gaze straight in front of you.
Warrior II
Send your arms in opposite directions and gaze over your front finger tips. Stack your front knee over your front ankle and track it towards your pinky toe to open your hips. Push back in the back edge of your back foot. Stack your shoulders directly over your hips and keep your core locked. Point your back toes towards the side or slightly and diagonally forward.
Yoga with Samira 