1. Chair Pose


From a standing position, bend your knees as if you were sitting in a chair. Reach your arms toward the ceiling, with your palms facing each other.

BENEFITS Chair Pose builds strength in the legs, shoulders, and core while also strengthening the ankles, knees, and hips.

2. Royal Dancer (Lord of the Dance)


From a standing position, shift your weight to your right foot while reaching back to find the inside of your left ankle with your left hand. Keeping your body facing front, begin lifting the left foot and leg while extending your right arm straight forward, until you find a standing backbend. Repeat on the other side.

3. Tree Pose


From standing, lift your right foot, turning your right knee away from your body. Place this foot above or below your left knee, depending on your comfort level. Reach your hands to the sky or ceiling while holding for 5–8 breaths. Repeat on the other side.

4. Plow Pose


Lie down on the floor while hugging your knees into your chest. Bring your arms along your sides, with your palms pressing down into the floor. Exhale and reach your legs over your head, until your toes are close to the ground behind your head. You should look as though you are in a seated Forward Bend — only upside down.

5. Candle (Shoulderstand)

Salamba Sarvangasana

From Plow, place your hands flat on your back. As you advance in this pose, your legs will be straighter, stretching your hamstrings. This will create an eventual 90-degree angle in your neck with your legs straight up toward the ceiling or sky.

6. Bliss Pose


Lie down on your back, with arms next to your body and legs straight out on the floor. Close your eyes while focusing on deep breathing and full body relaxation. Try to relax for 5–10 minutes.

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