1. Exhale release the arms, bending the knees folding at the hip forward.

2. Inhale and sweep the arms forward and parallel your arms to the ground.

3. Inhale and sweep the arms to the Prayer pose.

(Uttanasana)

1. Starting from Mountain Pose, inhale and bring your arms out to the sides and overhead.

2. As you exhale release your arms to the sides and fold forward pivoting from your hips dropping your hands and head down toward the ground.

3. Note: if your hamstrings are too tight to fold all the way down, place a brick for leverage.

1. Exhale and walk to the right for lunge pose, making sure your feet are pointed towards the right, in the direction you are looking forward. Keep the toes of your back foot turned under as your lengthen the back leg and spine as if they are pulling from each other. Focus on keeping your weight primarily on your front foot.

Hold this for 3-5 breaths.

2. Press into your forward heel, pushing your body away and turn your back leg into a standing forward bend.

3. Repeat this pose towards the other side.

Note: if you are unable to stretch fully, focus on the lunge with the arms balanced on two bricks.
 

1. From the wide legged forward bend, walk your hands forward while pushing back with your back legs and pushing the floor away from you. This is an excellent way of stretching the hamstrings, knees, and shoulders. Continue this for 5-10 breaths.

2. Finish the pose by walking back into wide-legged forward bend, then up to mountain pose.

REFRESH BROWSER TO RE-RUN ANIMATION
 

(Virabhrdrasana 1)

1. Step the back foot approximately 3-4 feet. They should be spaced about shoulders width.

2. As you turn toward the right, your knee, hip, and feet should be all facing the same direction.

3. Inhale and bring your arms overhead, and as you exhale bend your right knee lowering your body.

4. Raise your head looking toward the sky with your hands.

5. Hold for 5-10 breaths.

6. Repeat on the other side. NEXT