PLOW

INSTRUCTIONS 1. Lying on the floor with the arms along side the body with the palms down, bend the knees and kick and rock the legs up and back, bringing the bent knees to the forehead and placing the hands under the hips. 2. Slowly straighten the legs, reaching the toes to the floor over the [&hellip

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KNEE DOWN TWIST

INSTRUCTIONS 1. Lying on your back, bring your arms out to the sides with the palms facing down in a T position. Bend the right knee and place the right foot on the left knee. 2. Exhale drop the right knee over to the left side of your body, twisting the spine and low back. [&hellip

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JOYFUL BABY

INSTRUCTIONS 1. Lying on your back, inhale both knees into your chest. Bring the arms through the insides of the knees and hold on to the outside edge of each foot (pinkie toe side) with each hand. 2. Tuck the chin into the chest with the head on the floor. Press the sacrum and tailbone down [&hellip

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HALF WIND RELIEVING POSE

INSTRUCTIONS 1.  Lying on your back, inhale the right knee in towards the chest. Interlace the fingers and inch or two below the kneecap. 2. Tuck the chin into the chest with the head on the floor. Gently pull the knee into the chest using the arms, avoiding the ribcage. 3. Press the shoulders and the back [&hellip

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HALF SUPINE HERO

INSTRUCTIONS 1. From a seated position on the heels, extend the right leg straight out in front of you, slide the left foot out so that the buttocks can rest on the floor with the heel next to the hips. 2. Slowly and carefully walk the hands behind you, lowering the back towards the floor. [&hellip

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FISH

INSTRUCTIONS 1. Lying on your back with the arms along side your body and the legs a few inches apart, slide the hands palms down under the tops of the thighs, just below the buttocks. Have the elbows slightly bent, next to the sides of your torso. 2. Pressing into the elbows, use the arms [&hellip

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CORPSE

INSTRUCTIONS 1. Lying on your back, let the arms and legs drop open, with the arms about 45 degrees from the side of your body. Make sure you are warm and comfortable, if you need to place blankets under or over your body. 2. Close the eyes, and take slow deep breaths through the nose. [&hellip

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BRIDGE

INSTRUCTIONS 1. Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Slide the arms alongside the body with the palms facing down. The fingertips should be lightly touching the heels. 2. Press the feet into the floor, inhale and lift the hips up, rolling the spine [&hellip

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Belly Twist (Version B)

INSTRUCTIONS 1. Lying on your back, bring your arms out to the sides with the palms facing down in a T position. Bend the knees in towards your chest and exhale both knees to the left side of your body. 2. Hold onto the right foot with your left hand as you straighten the right [&hellip

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Belly Twist (Version A)

INSTRUCTIONS 1. Lying on your back, bring your arms out to the sides with the palms facing down in a T position. Bend both knees into the chest. 2. Exhale drop both knees over to the left side of your body, twisting the spine and low back. Slide the knees as close to the left [&hellip

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Two Fit Moms’ Inversion Preps for Beginners

Tripod Dolphin Pose This is an excellent pose to begin your inversions journey! Keep your fingers spread wide, hug your elbows toward your sides, and keep your shoulder blades drawn down your back toward your tailbone to lengthen your spine. Hold for 5 breaths. Tripod Egg If you are ready to lift your feet off [&hellip

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5 Calming Yoga Poses to Ease You Into Fall

Here are five poses to help you say goodbye to summer and meet the challenges of fall. 1. THE PAIN: Back to school THE POSE: Child’s Pose (Balasana) 2.THE PAIN: Early wake-ups THE POSE: Warrior I (Virabhadrasana I) 3.THE PAIN: Less sun + fun THE POSE: Tree Pose (Vrksasana) 4.THE PAIN: Re-focusing on goals THE [&hellip

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Settle In for Solar-Powered Yin

To Begin: Turn inward. Lie in Savasana (Corpse Pose) with your knees resting over a bolster and your head resting on a blanket. Slowly release 5 sighing exhalations. Welcome the sensations in your body (aches, tensions, ease, and openness), allowing them to be as they are. Stay for 3 minutes. To Finish: Rest and savor. [&hellip

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The Holistic Benefits of Ustrasana (Camel Pose)

  Sit on knees, make sure your thighs are perpendicular to the floor and your knees are a hip-width apart. Check that your soles face upward and your toes are touching the floor.  Put your hands on your sacrum or on your hips. Inhale and start arching your back, move your hands from hips (sacrum) [&hellip

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How to Keep yourself ACCOUNTABLE to your vow

Write your vow. Put a piece of paper with the word or phrase near your mat or carry it with you in your pocket. Consider keeping a yoga journal. Recite your vow. Repeat it before, throughout, and after your practice or at certain points throughout the day. Share your vow. Find a vow partner! It can be helpful [&hellip

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