women
  1. Garudasana (Eagle pose)

Description: Garudasana

Swing your right arm under your left, crossing at the elbows. Bend your knees and cross your right leg over your left, wrapping your right foot behind the left calf. Hold for 5 breaths; then unwind and float your right foot back into a High Lunge.

  1. High Lunge, Variation

Description: High Lunge, Variation

Bend your left knee deeply until your front thigh is parallel to the floor. Press strongly through your back heel. Draw the pit of your belly in and up

  1. Virabhadrasana III (Warrior pose III with eagle arms)

Description: Virabhadrasana III

Wrap your right arm under your left, bring you weight into your front leg, and come into Warrior III. Draw your arm forward and press your right foot back.

  1. Ardha Chandrasana (Half moon pose)

Description: Ardha Chandrasana

Unbind your arm, stretching your left hand to a block or to the floor and your right fingertips to the ceiling. Look up at your right fingertips and shine out!

  1. Standing Splits

Description: Standing Splits

Keep your right leg active as you release both hands to the floor. Root down into your standing foot as you reach your left leg up. Wrap your right arm around your standing calf. Relax into the pose.

  1. Parivrtta Ardha Chandrasana (Revolved half moon pose)

Description: Parivrtta Ardha Chandrasana

Square your hips toward the floor and place your right hand on a block or on the floor. Extend your left arm up. Inhale, lengthen, and then twist your torso to the left.

  1. Uttanasana (Standing forward bend)

Description: Uttanasana

With your feet hip-width apart and parallel, fold forward. Soften your knees and hang forward. Observe the different sensations in your right and left hips.

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