MOUNTAIN POSE
(Tadasana)

Stand with your feet together and your arms on each side reaching for the ground.

As the name of this pose implies, stand with the force of your weight down to the balls of your feet.

Feel like you're a tree rooted into the ground. As your feel your weight pushing into the ground extend your spine upwards.

You should imagine a line that connects the tip of your head through your heart and pelvis down into the balls of your heels.

Pose Time: 30 seconds to 1 minute TOP

VOLCANO POSE
(Urdhva Hastasana)

Now imagine pushing off your legs and stretching for the sky from your heels up through your fingertips. Keep your spine and chest relaxed, and neck relaxed, guarding against forcing or creating tension. Also do not overextend or lock your knee and elbow joints.

Keep a slight backbend, allowing your chest to open slightly, revealing the openness of your soul to the world.

Time: 15 seconds to 1 minute TOP

Remember, with no anchor, the sails of the boat will fly off everywhere.
 

Triangle Pose
(Trikonasana)

Extend your arms to each side. Take a wide stride with your legs equal on each side, making sure that your legs are underneath your fingertips. Picture yourself like a star, with your fingers and your feet the ends of the star. Feel your torso like the center of the star, stable and solid with energy emanating from within to the points of the star.

Now rotate your torso over one side spilling your pelvis over the front leg so that the weight of the leg rolls over the back heel on that side you have chosen. Sense the weight on one leg as your look up and reach with your extended arm. Keep the broadness in your chest and extend your spine, not allowing any part of your torso to lose its strength.

Time: 15-45 seconds TOP

Anchor yourself and open your heart and
soul when reaching for the sky.

Dreams are achieved when you stay true to yourself, open yourself to the world of possibilities and remember that the sky’s the limit.

WARRIOR POSE
(Virabhadrasana)

From the preparation of the triangle pose with the body formed like a star, rotate your body to the right bending the right knee while keeping the strength of the upper body. Remember the left leg is angled straight, while the right, bent, foot is angled towards the direction you are facing and reaching. Keep the weight balanced evenly over both legs, with your arms and fingers reaching over both legs. Broaden the chest and shoulder blades constantly focusing on that line of sight in front of you.

Now turn your hips towards the bent leg rotating 90 degrees while maintaining the grounding of your back heel. Feel your spine emerge from your anchored leg and lengthen your lower back towards the ground as your back lower ribs rise with the reach of your arms. You should imagine making an arc from your legs up through your head, with your arms reaching forwards as if saluting the sky.

 Pose: 15 to 30 seconds. TOP

Notice how this is a similar start for sprinters? They have one goal in mind…to get to the finish line as fast as possible.

How successful can you be if you choose too many directions at once? Pick a spot, and orient yourself in that direction.

LUNGE POSE
(Urdhva Hastasana)

As you keep your back straight, extend your upper body over your supporting leg. Elongate your spine as your push off with your fingers. Do not drop your head, as you want to extend your spine with your vision. Pretend there is a line to a spot you have chosen in front of you, and you wish to extend that line from your toes in your stretched “pushed” leg out to that spot you are looking at.

Remember not keep your neck relaxed, and your spine fluid. As your extend into the lunge from the prior pose, exhale, releasing your energy into the lunge.

Focus on keeping the knee over your feet. If you see your feet pointing in one direction and your knee in another, make the necessary correction. Keep one line over your eye, your spine, and your feet.

Time: 15 seconds to 1 minute TOP

Do you walk through life protected and hidden from the world?

Allow yourself the breadth of life by proceeding with your chest forward, displaying your confidence and openness to accept what the world offers you!
 

Warrior II Pose
(Virabhadrasasa 2)

As you take a wide stride pushing off one leg and supporting with the other, shift your torso over the bent leg. Turn your left foot slightly in to support your weight while turning your right foot out facing the direction of your tilt. As with the triangle pose, slowly angle your body downwards with your left arm stretching over you. Imagine that line starting from the toes in the stretched leg reaching past your fingertips.

Remember the direction of movement is across your legs and extending out to your fingertips, not into the ground, and not curling in any way. In this manner, you do not compromise the broadness in your chest cage, thus allowing you to breathe properly.

Time: 10-30 seconds TOP

(Note: do not try this on a stone in rushing waves)
(Vrkshasana)

As you stand from a mountain pose, draw your leg into your inner thigh. Aim for your thigh to be angled to the side, not diagonally. Feel your heel resting in your inner thigh.

Place your palms together, feeling your hands by your sternum with your chest soft and broad. As you exhale,  press your heel through the ground and reach your arms in namaste position over your head.

Adjust and play with your balance in this pose. There is no solid position for you to be in except the one in which you are comfortable with.

Time: 15-30 seconds