-Extended mountain pose ; stand tall reaching all ten fingertips
-lift the pelvis up towards the belly button
-draw the low ribs in towards each other.
-Forward fold, to a half way lift ; long spine from the crown of the head to
-Pit of the bell pulls in and up toward the spine.
-Gaze down to the floor.
-High Plank ; Hands to the floor and lengthen the body from the crown of the head to the center of the heels.
-spiral the inner thighs towards the sky.
-lift the pelvis towards the belly button.
-Low Plank ; plank shape in the body with shoulder height bent elbows.
-Tips of the shoulders pressed in towards the spine
-Legs active and squeezing in towards eachother
-Upward Face Dog
-Untuck the toes and press down into the tops of the feet to lift the
thighs off the ground
-Press into the hand to lift the sternum to the sky.
-Chair Pose ; Hips back arms up like you are sitting in a chair
-Inner thighs pull in towards each other
-Pelvis lifts up to the belly button, as the tail bone descends towards
the back of the mat.
-Warrior One ; High lung with the arms extended up to the sky with the back heel spinning down.
- Press down through the four corners of both feet to activate the
-Lift the pelvis up to the belly button to lengthen the spine long and
extend up towards the sky.