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One of our amazing foundation poses. This pose is active, yet relaxed as you relax your shoulders and stand as though nothing could knock you down. Breathe into your own internal strength as you firmly root your feet into the ground.
From an all fours position, reach your opposite arm and leg out at the same time. The gaze stays down to keep the neck in line with the spine and the core stays strong.
Sit up tall and close your eyes. Breathe in and out slowly through your nose.
Downward Facing Dog
Start out on all fours and raise your hips towards the sky. Reach your arms long and spread your fingers as you push your hips up and back. Your body should form an inverted "V" position.
Plant your hips firmly into the ground as you raise one arm up (keeping your shoulder relaxed). Keep your gaze somewhere neutral. Flow from side to side.
Plank (or Dolphin Plank)
This image shows Dolphin Plank (Plank would be on hands instead of forearms). Keep your body flat in a straight line as you gaze gently down to keep your neck in line with your spine. Start down on your knees (with knees behind hips) to build strength and work your way up to your toes.
Extend one arm out in front of you and the other arm on top, crossing over around the elbow. Twist together and cross the same side leg as the arm that is on the bottom on top of your other leg. Make sure to do both sides!
Step one foot back and keep your heels in line with one another as you bring your back foot to a 45 degree angle. Keep the front foot pointing forward. Hips stay forward as you relax your shoulders and reach your arms overhead. Breathe. Move on to the other side.
Open your hips wide as your front toes and knee point forward and your back foot becomes perpendicular to your front foot. Reach your arms out in opposite directions as you gaze over your front hand fingertips. Breathe and feel your own strength and power. Switch sides.
From Warrior 2, extend your front arm out in front of you and reach it high to the sky. Keep your gaze neutral. Be sure to do this pose on both sides.
Stand tall and strong and start to bend one knee out to the side as you balance on one side. Your toes can stay on the ground or your foot can come up to your calf or thigh. Practice using a wall to start to improve your balance. Make sure you try both sides every time.
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