Stand by your chair for balance if needed,
with your feet hip width apart, toes pointing forward. Let
your abdomen soften so you can breathe diaphragmatically. Tip
or tuck your pelvis, (bring your navel toward your spine) to
establish the normal curves of the spine. Balance front and
back, left and right, until the body feels relaxed. Soften the
knees and relax, and roll the shoulders back so that you can
feel your heart open. Put your hand on your abdomen and
practice breathing. As you inhale feel the belly expand; as
you exhale feel it contract.
From tadasana, on an inhalation, turn your
palms forward and circle your hands upward. Interlock your
thumbs overhead, palms still facing forward and stretch tall.
On the exhalation, extend the stretch to your left and slide
your hips slightly to the right, so the entire body forms a
graceful sideways arc. Relax your shoulders down away from the
ears, remaining slightly on your toes if this is comfortable.
Keep your body in a single plane, as though pressed between
two panes of glass. Try not to twist, or lean forward or
backward. Actively lengthen the entire left side of your
body. If you need the chair, raise one arm instead of
two, using the arm not raised to hold on to the chair.
From tadasana, standing in back of your chair,
inhale and circle your hands out to the sides and
overhead, stretching tall. Bring your palms together and
bring them slowly down the center of your body stopping first
at the point between the eyebrows. Stay relaxed and feel the
energy of this center.
Again begin to slowly move the hands downward,
stopping at the heart. Relax and feel this center.
As you now exhale, push your sitbones back
behind you, and bend forward from your hips keeping your spine
straight and knees bent. Place your hands on your thighs, and
lead with the heart. If you wish you may hold onto
the back of the chair. Then relax your head
and neck, then just relax.
To exit from the pose, come up slowly using
either the chair or the hands on the thighs to help push you
From tadasana, step your left foot straight
back about 2-3 feet. Turn your left foot out slightly,
and bring your left hip forward so your entire pelvis faces
forward. Slightly bend your right knee. Tuck your pelvis.
Keeping your lower body stationary, inhale and circle your
arms out to your sides and overhead, lengthening your spine
and lifting through your heart into a gentle backward bend.
Bring your palms together.
As you exhale, soften your elbows
and relax your shoulders down away from your ears, shoulder
blades releasing down your back. Lead the backward bend with
your heart, opening your chest and shoulders while keeping
your pelvis tucked and shoulder blades apart.
Exit on an
inhalation, straighten your right leg and lengthen in the
spine, returning to vertical as you stretch upward
through your arms. On the exhalation circle your arms slowly
back to your sides.
Step to the right of your chair. Spread your
legs comfortably apart. Point the left foot toward the back
right leg of the chair, make sure your left knee is aligned
with your left toes.
With your hands on your hips, lengthen
your torso to the left with the left underside of your rib
cage long and open. At the same time release your left hip
joint downward and keep your spine long and straight. Imagine
your left elbow is the tea pot spout, and you are pouring tea.
When you have gone to the left as far as is comfortable,
release your left arm and rest it on the chair, or the leg if
you are not using a chair. Raise your right arm to
vertical, palm facing forward. Exit by bending the left
knee and pushing up with the left arm.
From tadasana, turn your palms forward. On an
inhalation, bring your arms forward and up to horizontal as
you come up onto the balls of your feet. Bend your knees and
come down as though sitting onto the edge of a high stool.
Keep your spine long and straight and the shoulders soft. To
exit, inhale and lengthen.
From tadasana, shift your weight onto your
left foot, rooting your foot into the floor. Fix your gaze on
a stationary point on the wall in front of you. Leave the ball
of your right foot on the floor and rest your right heel just
above the ankle.
On an inhalation, circle your hands out to the
sides and up overhead, bring your palms together as you
stretch tall. On the exhalation, soften your elbows and
shoulders as you keep your spine long. To exit, inhale and
extend you arms straight overhead, then exhaling, release and
circle your arms back down to your sides. Release your right
leg and bring your right foot to the floor, coming back into