Gentle Hatha Sequence Seated Meditation with hands in Prayer Cross your legs in a way that is comfortable for you. Lengthen the spine, and reach the crown of the head up to the sky. Feel your rib cage expand and contract as your breathe deeply. Let your sitting bones drop down into the earth. Let the palms meet at heart center in Prayer position. …Read more

Warrior Flow Downward Facing Dog Begin in Table position (hands and knees), hands under the shoulders, and knees directly beneath the hips. Tuck the toes under, lift your hips to the sky, and start to straighten the legs; visualize yourself in an upside-down position. Press your hands into the mat, and stretch your chest toward your thighs; head hangs …Read more

Warrior I Right From Downward Facing Dog, step your right foot between your hands, and spin your left foot flat to a 45 degree angle. Hips should be square to the front, so widen or shorten your stance until your hips are facing the front. Straighten and engage your back leg. Inhale your arms up, palms facing each other. Scoop your tailbone under and …Read more

Garland Pose With your hands at heart center in Prayer Position, stand with your heels on the outer edges of the mat and your toes off the mat. Squat down as low as you can, trying to keep your heels on the floor. Separate your thighs slightly wider than your torso. As you exhale, lean your torso forward and fit it snugly between your thighs. Press your…Read more

Plank Starting in Table position (hands and knees) be sure your hands are directly under your shoulders, with your fingers spread wide. Extend one leg out at a time behind you on the balls of your feet, so you are in a high push-up position. Think about making one straight line from the crown of your head to your heels. Abdominal muscles are pulled in…Read more

Seated Meditation with hands in Prayer Cross your legs in a way that is comfortable for you. Lengthen the spine, and reach the crown of the head up to the sky. Feel your rib cage expand and contract as your breathe deeply. Let your sitting bones drop down into the earth. Let the palms meet at heart center in Prayer position Seated Twist Twist upper bod…Read more