Sit with toes together, knees open, butt on heels. Walk forward with hands straight, forearms on floor, and lower torso so stomach on thighs and forehead on mat.
1
Child's Pose
Raise right arm to ceiling while twisting torso right.
Reverse the technique and rotate upper body and right arm through center and left, placing right ear on mat
2
Thread the Needle
Lay on stomach with legs straight behind torso, arms bent and palms flat on floor by ribs, shoulders and head elevated a few inches above mat, stare in front of nose to neutralize spine
3
Cobra
Start on all fours. Tuck toes and elevate hips into air, straighten legs, and shift weight back into feet to form an upside-down "V"
Stay stretched for 30 seconds or more.
4
Downward Facing Dog
Start standing with feet together and arms at sides. Push butt back and down to squat, then lift arms above with biceps near ears. Maintain position for 30 seconds or more.
5
Chair Pose
Stand front of mat with feet under hips and arms at sides.
Fold forward, lay fingertips on floor, and step left foot back so right knee bends 90 degrees.
6
High Lunge
1. Start in a warrior II position with right leg forward, knee bent at 90 degrees and heel bisecting inner arch of left foot.
7
Extended Side Angle
Sit with legs bowed, feet flat, hands clutching knees, and spine long. Open legs like a book and grip toes with soles. Actively lower knees to mat.
8
Butterfly
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