- 1). Mountain pose. Root your feet to the ground, press your thighs together and extend the crown of your head straight up to the moon. You can choose to make a mudra (hand placement) here such as prayer, or simply keep your arms at your side with palms open.
- 2). Half moon. Lifting your arms above your head with fingers interlaced and pointed to the sky, lean to the right. Ground your left foot into the mat and be sure that your hips are squared straight ahead. Feel the stretch along the left side of your body. Take a few deep breaths, lengthening on the inhale and melting on the exhale. Return to center and repeat on the left side.
- 3
yoga poses and exercice image by Jake Hellbach from Fotolia.com
Goddess. Step the right foot out about three feet and turn your toes slightly out to the corners of the room. Soften your knees and squat down so that your hips are in line with your knees. Raise your arms to cactus position with elbows bent at a 90 degree angle and fingers pointed to the sky, or if you choose you can leave them in prayer position. Keep your heels on the ground and tuck your tailbone under. Your legs should be at a 90 degree. - 4). Star. Keeping your feet in place, straighten your legs and raise your hips to a standing position. Straighten your arms out to the side at shoulder height and reach in opposite directions.
- 5
Reach your left fingertips toward the sky.yoga pose image by chinatiger from Fotolia.com
Triangle. Turn your right toes toward the right wall and and left toes straight ahead of you. Keeping arms in the same placement, tip your torso down to the right so that your right hand is reaching for the ground and left hand reaching upward. Arms should be in a straight line. - 6). Pyramid. From triangle, lower your left hand to the ground and plant both hands on either side of your right foot. Pivot both feet so that your toes are facing right ahead of you. Your toes and hips should now be pointing toward the right side of the room. Lower your head and try to stretch your forehead to your knee.
- 7
Yoga image by Yvonne Bogdanski from Fotolia.com
Lunge. Bend your right knee and keep your left leg straight outstretched behind you. - 8). Squat. Planting your feet, turn your toes out to either side of the room and lower your tailbone so you are hovering just above the floor in a squat.
- 9). Repeat on the left side starting with step 7 and working back toward step 1. The sequence is usually repeated several times.
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