REACH FOR THE SKY		GENTLE CROSS-LEG TWIST		DOG STRETCH		CAT STRETCH
REACH FOR THE SKY Sit on two folded blankets Sit on the center of the sitting bones Descend sitting bones and feel the torso begin to lift Stretch up through the inner arms and extend through the finger tips GENTLE TWIST* Same as above As you begin to turn from the lower rib cage keep your spine lifted Cross the right hand over the left thigh and take the left hand behind you Roll the shoulders back DOG AND CAT STRETCH Inhale in Dog and exhale in Cat Hands slightly in front of shoulders Begin with dog stretch – Bend elbows straight back and tilt tailbone up Look forward and stretch from the naval to the sternum Synchronize your movements with the rhythm of your breath Move into Cat – Round the spine Drop the head and the tailbone and straighten the arms
TABLE POSE		OPEN HEART STRETCH I		OPEN HEART STRETCH		RESTING INVERSION
OPEN HEART STRETCH Hips over knees Slide hands forward opening the armpit/chest area Keep the ears in line with the arms OPEN HEART STRETCH II Same as above Slightly deeper stretch – resting head on the floor Breathe into the heart center RESTING INVERSION - (Forward Bend – hold up to 1 min.) Place a folded blanket(s) on the seat of the chair Hold the elbows, place the forearms on the blanket and rest the head on the arms Keep the spine long and hips over heels; feet are a hips width apart If the hamstrings are tight keep the knees slightly bent
DOG FACING DOWN		HAMSTRING STRETCH		HIP OPENER		HIP OPENER AT ANGLE
DOG FACING DOWN (hold up to 1 min.) Place the back of the chair against a wall Grasp the sides of the seat and walk your feet back, extending arms and spine Feet slightly behind the hips a hips width apart Move the hips and thighs back and extend the upper body Keep the head in line with the arms; to come up walk feet in and roll up HAMSTRING STRETCH (hold for 30 sec.) Lean into the back of the chair keeping the chest open Place the buttocks close to the edge of the chair Bend the right leg and belt the foot and extend the leg up Toes are moving toward the face and the chest is open HIP OPENER Sit on the chair with the chest open and heels in line with the knees Cross the right shin over the left thigh and flex the right foot With both hands press the right thigh down and roll it out to the right
FULL HIP OPENER		CHAIR TWIST		SEATED FORWARD BEND		STRONG LUMBAR POSE
FULL HIP OPENER Same as above Let arms drape over the right shin and relax the head down Breathe deeply into the right hip – 3 or 4 deep breaths Slowly roll up keeping the head down CHAIR TWIST* Sit sideways in the chair with heels in line with your knees Take the feet comfortably apart Extend the spine up through the crown of the head Place the hands on the top back sides of the chair at the same level Exhale as you turn toward the back of the chair, using arms and hands to help you SEATED FORWARD BEND (hold for 1 min.) Sit as far back into the chair as you are able Separate the feet the width of the legs of the chair with the knees over the heels Feet are facing straight forward Release the torso, neck and  head forward and down and hold the elbows If you cannot release all the way down, place the forearms on the thighs and release the head and neck Slowly roll up keeping the head down
FLYING LOCUST POSE		COBRA POSE I		FULL COBRA		SLEEPING CACTUS CHEST OPENER
FLYING LOCUST POSE Lie on the belly Stretch the arms straight back in line with the hips, palms facing up Stretch legs back with tailbone moving downward On an exhalation lift arms and legs and look forward COBRA POSE Lie on the belly Move the tailbone downward Stretch arms forward and legs back On an exhalation slide the hands back toward the shoulders Lift the chest, roll the shoulders back and look forward SLEEPING CACTUS CHEST OPENER (hold for 5 min.) Make a small roll (2’ wide) with a blanket, towel or mat The roll should be just below the shoulder blades (not at the waist) Lie back over the roll with the tops of the shoulders meeting the floor Take arms at a right angle (like a cactus) facing towards the head side Relax and focus on the breath If the head is not comfortable place a blanket under the head/neck Come out of the pose by bending the knees and rolling to the right side
SUPPORTED BOUND ANGLE		RESTING INVERSION		RELAXATION		RELAXATION
SUPPORTED BOUND ANGLE (hold for 5 min.) Fold two blankets (8” wide, 3’ long) and stack the blankets one on top the other Fold a third blanket and place it at one end to support the head Have 2 blocks, books or blankets at your side to support your thighs Sit on the floor in front of the short end of the blankets and lie back with the head supported Bend the knees out to the sides and bring the soles of the feet together Move the heels close to the groin Support the thighs with blocks, etc. so the body can relax with arms externally rotated and palms up (see photo) Come out of the pose by lifting the thighs together with the hands and rolling to the right side RESTING INVERSION (hold for 5 min.) Take the legs up the wall Place a folded blanket under the head Release arms out to the sides with palms up Come out of pose by bending knees and rolling to the right side RELAXATION (hold 5 to 10 min. – play soft music in the background) Lie on your back with the head supported with a folded blanket If the back is uncomfortable place a pillow or blanket under the knees Externally rotate the arms away from the side body with palms up Cover eyes with eye pad To come out of pose thank your body, roll to the side and come to a seated position

*If you have a sensitive lower back move into the twist poses softly until you feel a gentle twist.

Always be in touch with how your body feels in a pose. If the pose does not feel right for you then move on to the next one. If you have any questions about any of the poses you can contact me by email at yogajoy@gmail.com.

Namasté
Susan