women
  1. Goddess Squat

Description: Goddess Squat

Open your feet as wide apart as your mat and squat down toward the floor. With hands in prayer position, press your elbows against the insides of your knees. As your tailbone draws down toward the ground, draw your chest and the crown of your head up.

  1. Bakasana (Crow pose)

Description: Bakasana

From the squat, reach forward and place your hand on the mat a little wider apart than shoulder width. Pull your belly into your spine, lift your hips, and tilt your weight forward into your hands. Press the inner edges of your feed together and fly!

  1. Chaturanga Dandasana (Four-limbed staff pose)

Description: Chaturanga Dandasana

From Crow Pose, extend your chest forward as you float your feet back into a low Plank position. Take a chance - you might have to experience a few belly flops as you step into the possibility of growing stronger.

  1. Urdhva Mukha Svanasana (Upward-facing dog pose)

Description: Urdhva Mukha Svanasana

Straighten your arm and press the tops of your feet into the floor. Broaden your collarbones. Tilt the corners of your mouth up into a smile. Hole this pose for a few breaths. Be still and open up.

  1. Adho Mukha Svanasana

Description: Adho Mukha Svanasana

Turn your toes under and lift your hips up and back to Down Dog. Jump forward. Return to standing and repeat poses 5 through 12 on the left side.

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