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9-Minute Awakening Yoga Flow

9 min
 · 
32 exercises
Complete this to awaken your body better than any cup of coffee could on the planet!
Mountain
2 breaths
Point tailbone toward floor · Soft, steady gaze · Lift kneecaps up · Body weight centered between heels and toes
Chair
2 breaths
Keep knees behind toes · Tuck the tailbone under · Draw shoulders away from ears · Keep body weight in heels
Eagle
6 breaths
Reach elbows upward · Draw shoulders downward · Gaze at a fixed point to balance · Lengthen spine
Eagle
6 breaths
Reach elbows upward · Draw shoulders downward · Gaze at a fixed point to balance · Lengthen spine
Standing Half Forward Bend
1 breaths
Do not compress neck · Aim for flat back · Press fingertips into floor · Bring weight to balls of feet
Downward Facing Dog
1 breaths
Bring feet hip-width apart · Bring hands shoulder-width apart
Four Limbed Staff
1 breaths
Keep elbows in · Upper arms parallel to floor · Elbows above wrists · Abs engaged · Hands shoulder-distance wide
Extended Cobra
1 breaths
Bring feet hip-width apart · Bend elbows slightly · Draw shoulders away from ears · Keep head in line with spine
Four Limbed Staff
1 breaths
Keep elbows in · Upper arms parallel to floor · Elbows above wrists · Abs engaged · Hands shoulder-distance wide
Downward Facing Dog
2 breaths
Bring feet hip-width apart · Bring hands shoulder-width apart
Four Limbed Staff
1 breaths
Keep elbows in · Upper arms parallel to floor · Elbows above wrists · Abs engaged · Hands shoulder-distance wide
Extended Cobra
6 breaths
Bring feet hip-width apart · Bend elbows slightly · Draw shoulders away from ears · Keep head in line with spine
Four Limbed Staff
1 breaths
Keep elbows in · Upper arms parallel to floor · Elbows above wrists · Abs engaged · Hands shoulder-distance wide
Cat Stretch
6 breaths
Align wrists under shoulders · Align knees under hips · Broaden shoulders · Inhale and arch · Exhale and round
Extended Child's Pose
6 breaths
Release tailbone toward feet · Rest forehead on floor · Bring knees hip-width apart
Extended Cobra
6 breaths
Bring feet hip-width apart · Bend elbows slightly · Draw shoulders away from ears · Keep head in line with spine
Extended Child's Pose
5 breaths
Release tailbone toward feet · Rest forehead on floor · Bring knees hip-width apart
Camel
3 breaths
Keep neck neutral · Lengthen tailbone toward floor · Reach chest toward sky · Align hips over knees
Extended Cobra
3 breaths
Bring feet hip-width apart · Bend elbows slightly · Draw shoulders away from ears · Keep head in line with spine
Cat Stretch
5 breaths
Align wrists under shoulders · Align knees under hips · Broaden shoulders · Inhale and arch · Exhale and round
Tiger
1 breaths
Align wrists under shoulders · Align knees under hips · Lengthen the neck · Inhale and arch · Exhale and round
Tiger
1 breaths
Align wrists under shoulders · Align knees under hips · Lengthen the neck · Inhale and arch · Exhale and round
Tiger
1 breaths
Align wrists under shoulders · Align knees under hips · Lengthen the neck · Inhale and arch · Exhale and round
Tiger
1 breaths
Align wrists under shoulders · Align knees under hips · Lengthen the neck · Inhale and arch · Exhale and round
Cat Stretch
5 breaths
Align wrists under shoulders · Align knees under hips · Broaden shoulders · Inhale and arch · Exhale and round
Crescent Lunge
5 breaths
Lengthen tailbone toward floor · Draw shoulders away from ears · Lift back heel · Align knee over ankle (right leg)
Crescent Lunge
5 breaths
Lengthen tailbone toward floor · Draw shoulders away from ears · Lift back heel · Align knee over ankle (left leg)
Standing Half Forward Bend
1 breaths
Do not compress neck · Aim for flat back · Press fingertips into floor · Bring weight to balls of feet
Chair
1 breaths
Keep knees behind toes · Tuck the tailbone under · Draw shoulders away from ears · Keep body weight in heels
Eagle
4 breaths
Reach elbows upward · Draw shoulders downward · Gaze at a fixed point to balance · Lengthen spine
Eagle
6 breaths
Reach elbows upward · Draw shoulders downward · Gaze at a fixed point to balance · Lengthen spine
Mountain
5 breaths
Point tailbone toward floor · Soft, steady gaze · Lift kneecaps up · Body weight centered between heels and toes
9-Minute Awakening Yoga Flow
9 min
 · 
32 exercises
Complete this to awaken your body better than any cup of coffee could on the planet!
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Mountain
2 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Point tailbone toward floor · Soft, steady gaze · Lift kneecaps up · Body weight centered between heels and toes
Primary muscle group(s):
Abs, Lower Back, Spine
Secondary:
Chest, Knees, Quadriceps
Pronunciation:
sah-mah-stee-tee
  1. Stand with your feet together. Allow your arms to hang by your sides, palms facing in.
  2. Reach the crown of your head toward the sky. Point your tailbone toward the floor.
  3. Widen across your collarbones and relax your shoulders downward. Engage your core and thighs and lift your kneecaps up.
  4. Hold the pose and take slow, deep breaths.

Modification: Check your alignment by practicing with your back to a wall.

Chair
2 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Keep knees behind toes · Tuck the tailbone under · Draw shoulders away from ears · Keep body weight in heels
Primary muscle group(s):
Chest, Glutes & Hip Flexors, Hamstrings, Quadriceps, Shoulders
Secondary:
Abs, Ankles, Triceps, Upper Back & Lower Traps
Pronunciation:
oot-kah-TAH-sah-nah
  1. Stand with your feet together or hip-width apart, feet parallel.
  2. Reach your arms toward the sky with an inhale, palms facing each other.
  3. Bend your knees with an exhale and shift your hips back and down, as if you’re sitting on an imaginary chair. Make sure that your knees are not beyond your toes. Gaze diagonally downward.
  4. Hold the pose and take slow, deep breaths.
  5. Rise with an inhale, then exhale and release your arms.

Avoid this pose if you have low blood pressure.

Eagle
6 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Reach elbows upward · Draw shoulders downward · Gaze at a fixed point to balance · Lengthen spine
Primary muscle group(s):
Glutes & Hip Flexors, Shoulders, Upper Back & Lower Traps
Secondary:
Ankles, Middle Back / Lats, Quadriceps, Wrists
Pronunciation:
gar-oo-DAH-sah-nah
  1. Stand with your feet together. Bend your knees slightly. Cross your right thigh over your left thigh with an inhale. Hook your right toes behind your calf.
  2. Raise your arms to shoulder height with an inhale. Cross your right arm under your left arm with an exhale. Bend your elbows and bring your palms to touch.
  3. Gaze at one point ahead of you. Hold the pose and take slow, deep breaths.
  4. Slowly unwind with an exhale. Return to standing. Change sides.

Modification: Rest your top toes on the floor rather than hooking them behind your calf.

Avoid this pose if you have a knee injury or low blood pressure.

Eagle
6 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Reach elbows upward · Draw shoulders downward · Gaze at a fixed point to balance · Lengthen spine
Primary muscle group(s):
Glutes & Hip Flexors, Shoulders, Upper Back & Lower Traps
Secondary:
Ankles, Middle Back / Lats, Quadriceps, Wrists
Pronunciation:
gar-oo-DAH-sah-nah
  1. Stand with your feet together. Bend your knees slightly. Cross your right thigh over your left thigh with an inhale. Hook your right toes behind your calf.
  2. Raise your arms to shoulder height with an inhale. Cross your right arm under your left arm with an exhale. Bend your elbows and bring your palms to touch.
  3. Gaze at one point ahead of you. Hold the pose and take slow, deep breaths.
  4. Slowly unwind with an exhale. Return to standing. Change sides.

Modification: Rest your top toes on the floor rather than hooking them behind your calf.

Avoid this pose if you have a knee injury or low blood pressure.

Standing Half Forward Bend
1 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Do not compress neck · Aim for flat back · Press fingertips into floor · Bring weight to balls of feet
Primary muscle group(s):
Hamstrings, Spine
Secondary:
Calves
Pronunciation:
ard-ha oo-TAH-NAH-sah-nah
  1. Begin in Standing Forward Bend. Rest your fingertips on the floor in line with your toes.
  2. Lift your torso with an inhale, keeping your fingertips on the floor. Lengthen your spine and gaze diagonally downward.
  3. Hold the pose for a moment.
  4. Fold forward with an exhale.

Modification: Bend your knees. Place your hands on your shins instead of the floor.

Downward Facing Dog
1 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Bring feet hip-width apart · Bring hands shoulder-width apart
Primary muscle group(s):
Calves, Hamstrings, Middle Back / Lats, Spine
Secondary:
Abs, Ankles, Glutes & Hip Flexors, Quadriceps, Triceps, Wrists
Pronunciation:
ah-dho moo-khah SHVAHN-NAH-sah-nah
  1. Lie on your stomach. Bring your hands under your shoulders and spread your fingers wide. Bring your feet as wide as your hips and curl your toes under.
  2. Push into the floor and come onto your knees with an exhale, then slowly straighten your legs. Release your heels toward the floor. Reach your tailbone toward the sky behind you to lengthen your spine. Bring your head in between your arms.
  3. Hold the pose and take slow, deep breaths.
  4. Release your knees to the floor with an exhale and sit back on your heels.

Avoid this pose if you have high blood pressure or carpal tunnel syndrome.

Four Limbed Staff
1 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Keep elbows in · Upper arms parallel to floor · Elbows above wrists · Abs engaged · Hands shoulder-distance wide
Primary muscle group(s):
Abs, Triceps
Secondary:
Chest, Glutes & Hip Flexors, Hamstrings, Wrists
Pronunciation:
chut-oor-ung-ah dahn-DAH-sah-nah
  1. Begin in Plank. Bend your elbows with an exhale, lowering your body until your upper arms are parallel to the floor.
  2. Engage your core and legs, hugging your elbows toward your body.
  3. Hold the pose and take slow, deep breaths.
  4. Lower your knees and then whole body to the floor with an exhale.

Modification: Lower your knees to the floor.

Avoid this pose if you have carpal tunnel syndrome or shoulder or wrist injury.

Extended Cobra
1 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Bring feet hip-width apart · Bend elbows slightly · Draw shoulders away from ears · Keep head in line with spine
Primary muscle group(s):
Lower Back, Middle Back / Lats, Spine, Upper Back & Lower Traps
Secondary:
Abs, Forearms, Glutes & Hip Flexors, Shoulders, Triceps
Pronunciation:
sar-ahl ha-stah bhoo-jong-AH-sah-nah
  1. Lie on your stomach. Separate your feet hip-width apart. Place your hands under your shoulders and spread your fingers. Rest your forehead on the floor.
  2. Push into your hands and lift your head, chest and stomach with an inhale. Keep your pelvis on the floor.
  3. Hold the pose and take slow, deep breaths.
  4. Lower with an exhale.
Four Limbed Staff
1 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Keep elbows in · Upper arms parallel to floor · Elbows above wrists · Abs engaged · Hands shoulder-distance wide
Primary muscle group(s):
Abs, Triceps
Secondary:
Chest, Glutes & Hip Flexors, Hamstrings, Wrists
Pronunciation:
chut-oor-ung-ah dahn-DAH-sah-nah
  1. Begin in Plank. Bend your elbows with an exhale, lowering your body until your upper arms are parallel to the floor.
  2. Engage your core and legs, hugging your elbows toward your body.
  3. Hold the pose and take slow, deep breaths.
  4. Lower your knees and then whole body to the floor with an exhale.

Modification: Lower your knees to the floor.

Avoid this pose if you have carpal tunnel syndrome or shoulder or wrist injury.

Downward Facing Dog
2 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Bring feet hip-width apart · Bring hands shoulder-width apart
Primary muscle group(s):
Calves, Hamstrings, Middle Back / Lats, Spine
Secondary:
Abs, Ankles, Glutes & Hip Flexors, Quadriceps, Triceps, Wrists
Pronunciation:
ah-dho moo-khah SHVAHN-NAH-sah-nah
  1. Lie on your stomach. Bring your hands under your shoulders and spread your fingers wide. Bring your feet as wide as your hips and curl your toes under.
  2. Push into the floor and come onto your knees with an exhale, then slowly straighten your legs. Release your heels toward the floor. Reach your tailbone toward the sky behind you to lengthen your spine. Bring your head in between your arms.
  3. Hold the pose and take slow, deep breaths.
  4. Release your knees to the floor with an exhale and sit back on your heels.

Avoid this pose if you have high blood pressure or carpal tunnel syndrome.

Four Limbed Staff
1 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Keep elbows in · Upper arms parallel to floor · Elbows above wrists · Abs engaged · Hands shoulder-distance wide
Primary muscle group(s):
Abs, Triceps
Secondary:
Chest, Glutes & Hip Flexors, Hamstrings, Wrists
Pronunciation:
chut-oor-ung-ah dahn-DAH-sah-nah
  1. Begin in Plank. Bend your elbows with an exhale, lowering your body until your upper arms are parallel to the floor.
  2. Engage your core and legs, hugging your elbows toward your body.
  3. Hold the pose and take slow, deep breaths.
  4. Lower your knees and then whole body to the floor with an exhale.

Modification: Lower your knees to the floor.

Avoid this pose if you have carpal tunnel syndrome or shoulder or wrist injury.

Extended Cobra
6 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Bring feet hip-width apart · Bend elbows slightly · Draw shoulders away from ears · Keep head in line with spine
Primary muscle group(s):
Lower Back, Middle Back / Lats, Spine, Upper Back & Lower Traps
Secondary:
Abs, Forearms, Glutes & Hip Flexors, Shoulders, Triceps
Pronunciation:
sar-ahl ha-stah bhoo-jong-AH-sah-nah
  1. Lie on your stomach. Separate your feet hip-width apart. Place your hands under your shoulders and spread your fingers. Rest your forehead on the floor.
  2. Push into your hands and lift your head, chest and stomach with an inhale. Keep your pelvis on the floor.
  3. Hold the pose and take slow, deep breaths.
  4. Lower with an exhale.
Four Limbed Staff
1 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Keep elbows in · Upper arms parallel to floor · Elbows above wrists · Abs engaged · Hands shoulder-distance wide
Primary muscle group(s):
Abs, Triceps
Secondary:
Chest, Glutes & Hip Flexors, Hamstrings, Wrists
Pronunciation:
chut-oor-ung-ah dahn-DAH-sah-nah
  1. Begin in Plank. Bend your elbows with an exhale, lowering your body until your upper arms are parallel to the floor.
  2. Engage your core and legs, hugging your elbows toward your body.
  3. Hold the pose and take slow, deep breaths.
  4. Lower your knees and then whole body to the floor with an exhale.

Modification: Lower your knees to the floor.

Avoid this pose if you have carpal tunnel syndrome or shoulder or wrist injury.

Cat Stretch
6 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Align wrists under shoulders · Align knees under hips · Broaden shoulders · Inhale and arch · Exhale and round
Primary muscle group(s):
Lower Back, Middle Back / Lats, Spine, Upper Back & Lower Traps
Secondary:
Neck & Upper Traps, Shoulders, Wrists
Pronunciation:
mar-jar-ee-AH-sah-nah
  1. Begin on all fours. Bring your wrists directly under your shoulders and knees under your hips. Bring your head to a neutral position.
  2. With an inhale, arch your spine, reaching your head and tailbone toward the sky. Let your belly drop toward the floor.
  3. With an exhale, round your spine, drawing your head and tailbone toward the floor.
  4. Repeat this movement.

Modification: Place a folded blanket under your knees for cushion.

Extended Child's Pose
6 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Release tailbone toward feet · Rest forehead on floor · Bring knees hip-width apart
Primary muscle group(s):
Glutes & Hip Flexors, Knees, Spine
Secondary:
Lower Back, Middle Back / Lats, Upper Back & Lower Traps
Pronunciation:
oo-tee-tah bah-LAH-sah-nah
  1. Sit on your heels. Bring your feet together and knees hip-width apart.
  2. Bend forward with an exhale and rest your torso between your thighs. Relax your tailbone toward your feet.
  3. Reach your arms far forward. Spread your fingers and press your palms into the floor. Rest your forehead on the floor.
  4. Hold the pose and take slow, deep breaths.
  5. Rise with an inhale.

Avoid this pose if you have a knee injury.

Extended Cobra
6 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Bring feet hip-width apart · Bend elbows slightly · Draw shoulders away from ears · Keep head in line with spine
Primary muscle group(s):
Lower Back, Middle Back / Lats, Spine, Upper Back & Lower Traps
Secondary:
Abs, Forearms, Glutes & Hip Flexors, Shoulders, Triceps
Pronunciation:
sar-ahl ha-stah bhoo-jong-AH-sah-nah
  1. Lie on your stomach. Separate your feet hip-width apart. Place your hands under your shoulders and spread your fingers. Rest your forehead on the floor.
  2. Push into your hands and lift your head, chest and stomach with an inhale. Keep your pelvis on the floor.
  3. Hold the pose and take slow, deep breaths.
  4. Lower with an exhale.
Extended Child's Pose
5 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Release tailbone toward feet · Rest forehead on floor · Bring knees hip-width apart
Primary muscle group(s):
Glutes & Hip Flexors, Knees, Spine
Secondary:
Lower Back, Middle Back / Lats, Upper Back & Lower Traps
Pronunciation:
oo-tee-tah bah-LAH-sah-nah
  1. Sit on your heels. Bring your feet together and knees hip-width apart.
  2. Bend forward with an exhale and rest your torso between your thighs. Relax your tailbone toward your feet.
  3. Reach your arms far forward. Spread your fingers and press your palms into the floor. Rest your forehead on the floor.
  4. Hold the pose and take slow, deep breaths.
  5. Rise with an inhale.

Avoid this pose if you have a knee injury.

Camel
3 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Keep neck neutral · Lengthen tailbone toward floor · Reach chest toward sky · Align hips over knees
Primary muscle group(s):
Chest, Neck & Upper Traps, Spine
Secondary:
Abs, Glutes & Hip Flexors, Lower Back
Pronunciation:
oosh-TRAH-sah-nah
  1. Begin kneeling with your knees hip-width apart. Curl your toes under.
  2. Place your hands on your lower back. Lengthen your spine and expand your chest with an inhale.
  3. Slowly arch back with an exhale, keeping your hips over your knees. One at a time, bring your hands to the insides of your ankles. Rest your neck in a neutral position.
  4. Hold the pose and take slow, deep breaths.
  5. Return your hands to your back, then rise with an inhale and sit back on your heels.

Modification: Keep your hands on your low back to lessen the stretch.

Avoid this pose if you have a neck or back injury.

Extended Cobra
3 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Bring feet hip-width apart · Bend elbows slightly · Draw shoulders away from ears · Keep head in line with spine
Primary muscle group(s):
Lower Back, Middle Back / Lats, Spine, Upper Back & Lower Traps
Secondary:
Abs, Forearms, Glutes & Hip Flexors, Shoulders, Triceps
Pronunciation:
sar-ahl ha-stah bhoo-jong-AH-sah-nah
  1. Lie on your stomach. Separate your feet hip-width apart. Place your hands under your shoulders and spread your fingers. Rest your forehead on the floor.
  2. Push into your hands and lift your head, chest and stomach with an inhale. Keep your pelvis on the floor.
  3. Hold the pose and take slow, deep breaths.
  4. Lower with an exhale.
Cat Stretch
5 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Align wrists under shoulders · Align knees under hips · Broaden shoulders · Inhale and arch · Exhale and round
Primary muscle group(s):
Lower Back, Middle Back / Lats, Spine, Upper Back & Lower Traps
Secondary:
Neck & Upper Traps, Shoulders, Wrists
Pronunciation:
mar-jar-ee-AH-sah-nah
  1. Begin on all fours. Bring your wrists directly under your shoulders and knees under your hips. Bring your head to a neutral position.
  2. With an inhale, arch your spine, reaching your head and tailbone toward the sky. Let your belly drop toward the floor.
  3. With an exhale, round your spine, drawing your head and tailbone toward the floor.
  4. Repeat this movement.

Modification: Place a folded blanket under your knees for cushion.

Tiger
1 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Align wrists under shoulders · Align knees under hips · Lengthen the neck · Inhale and arch · Exhale and round
Primary muscle group(s):
Abs, Spine
Secondary:
Glutes & Hip Flexors, Knees, Lower Back, Shoulders, Wrists
Pronunciation:
vyah-GRAHS-ah-nah
  1. Begin on all fours. Bring your wrists directly under your shoulders and your knees under your hips. Bring your head to a neutral position.
  2. With an inhale, reach your right foot toward the sky. Arch your spine and look up.
  3. With an exhale, draw your right knee toward your nose. Round your spine.
  4. Repeat this movement, then change sides.

Modification: Place a folded blanket under your knees for cushion.

Tiger
1 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Align wrists under shoulders · Align knees under hips · Lengthen the neck · Inhale and arch · Exhale and round
Primary muscle group(s):
Abs, Spine
Secondary:
Glutes & Hip Flexors, Knees, Lower Back, Shoulders, Wrists
Pronunciation:
vyah-GRAHS-ah-nah
  1. Begin on all fours. Bring your wrists directly under your shoulders and your knees under your hips. Bring your head to a neutral position.
  2. With an inhale, reach your right foot toward the sky. Arch your spine and look up.
  3. With an exhale, draw your right knee toward your nose. Round your spine.
  4. Repeat this movement, then change sides.

Modification: Place a folded blanket under your knees for cushion.

Tiger
1 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Align wrists under shoulders · Align knees under hips · Lengthen the neck · Inhale and arch · Exhale and round
Primary muscle group(s):
Abs, Spine
Secondary:
Glutes & Hip Flexors, Knees, Lower Back, Shoulders, Wrists
Pronunciation:
vyah-GRAHS-ah-nah
  1. Begin on all fours. Bring your wrists directly under your shoulders and your knees under your hips. Bring your head to a neutral position.
  2. With an inhale, reach your right foot toward the sky. Arch your spine and look up.
  3. With an exhale, draw your right knee toward your nose. Round your spine.
  4. Repeat this movement, then change sides.

Modification: Place a folded blanket under your knees for cushion.

Tiger
1 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Align wrists under shoulders · Align knees under hips · Lengthen the neck · Inhale and arch · Exhale and round
Primary muscle group(s):
Abs, Spine
Secondary:
Glutes & Hip Flexors, Knees, Lower Back, Shoulders, Wrists
Pronunciation:
vyah-GRAHS-ah-nah
  1. Begin on all fours. Bring your wrists directly under your shoulders and your knees under your hips. Bring your head to a neutral position.
  2. With an inhale, reach your right foot toward the sky. Arch your spine and look up.
  3. With an exhale, draw your right knee toward your nose. Round your spine.
  4. Repeat this movement, then change sides.

Modification: Place a folded blanket under your knees for cushion.

Cat Stretch
5 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Align wrists under shoulders · Align knees under hips · Broaden shoulders · Inhale and arch · Exhale and round
Primary muscle group(s):
Lower Back, Middle Back / Lats, Spine, Upper Back & Lower Traps
Secondary:
Neck & Upper Traps, Shoulders, Wrists
Pronunciation:
mar-jar-ee-AH-sah-nah
  1. Begin on all fours. Bring your wrists directly under your shoulders and knees under your hips. Bring your head to a neutral position.
  2. With an inhale, arch your spine, reaching your head and tailbone toward the sky. Let your belly drop toward the floor.
  3. With an exhale, round your spine, drawing your head and tailbone toward the floor.
  4. Repeat this movement.

Modification: Place a folded blanket under your knees for cushion.

Crescent Lunge
5 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Lengthen tailbone toward floor · Draw shoulders away from ears · Lift back heel · Align knee over ankle (right leg)
Primary muscle group(s):
Calves, Hamstrings, Quadriceps, Shoulders
Secondary:
Ankles, Chest, Glutes & Hip Flexors, Knees, Spine
Pronunciation:
AHN-jah-nay-AH-sah-nah
  1. Begin in Downward Facing Dog. Step your right foot in between your hands with an exhale. Rise onto your fingertips.
  2. Engage your back leg. Reach your arms toward the sky with an inhale, palms facing each other. Bring your torso upright.
  3. Bend your right knee with an exhale, bringing the thigh parallel to the floor. Align knee over ankle.
  4. Hold the pose and take slow, deep breaths.
  5. Lower to Downward Facing Dog with an exhale. Change sides.

Modification: Keep your hands on your hips or back knee on the floor, toes untucked.

Avoid this pose if you have heart problems, high blood pressure, or knee injury.

Crescent Lunge
5 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Lengthen tailbone toward floor · Draw shoulders away from ears · Lift back heel · Align knee over ankle (left leg)
Primary muscle group(s):
Calves, Hamstrings, Quadriceps, Shoulders
Secondary:
Ankles, Chest, Glutes & Hip Flexors, Knees, Spine
Pronunciation:
AHN-jah-nay-AH-sah-nah
  1. Begin in Downward Facing Dog. Step your right foot in between your hands with an exhale. Rise onto your fingertips.
  2. Engage your back leg. Reach your arms toward the sky with an inhale, palms facing each other. Bring your torso upright.
  3. Bend your right knee with an exhale, bringing the thigh parallel to the floor. Align knee over ankle.
  4. Hold the pose and take slow, deep breaths.
  5. Lower to Downward Facing Dog with an exhale. Change sides.

Modification: Keep your hands on your hips or back knee on the floor, toes untucked.

Avoid this pose if you have heart problems, high blood pressure, or knee injury.

Standing Half Forward Bend
1 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Do not compress neck · Aim for flat back · Press fingertips into floor · Bring weight to balls of feet
Primary muscle group(s):
Hamstrings, Spine
Secondary:
Calves
Pronunciation:
ard-ha oo-TAH-NAH-sah-nah
  1. Begin in Standing Forward Bend. Rest your fingertips on the floor in line with your toes.
  2. Lift your torso with an inhale, keeping your fingertips on the floor. Lengthen your spine and gaze diagonally downward.
  3. Hold the pose for a moment.
  4. Fold forward with an exhale.

Modification: Bend your knees. Place your hands on your shins instead of the floor.

Chair
1 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Keep knees behind toes · Tuck the tailbone under · Draw shoulders away from ears · Keep body weight in heels
Primary muscle group(s):
Chest, Glutes & Hip Flexors, Hamstrings, Quadriceps, Shoulders
Secondary:
Abs, Ankles, Triceps, Upper Back & Lower Traps
Pronunciation:
oot-kah-TAH-sah-nah
  1. Stand with your feet together or hip-width apart, feet parallel.
  2. Reach your arms toward the sky with an inhale, palms facing each other.
  3. Bend your knees with an exhale and shift your hips back and down, as if you’re sitting on an imaginary chair. Make sure that your knees are not beyond your toes. Gaze diagonally downward.
  4. Hold the pose and take slow, deep breaths.
  5. Rise with an inhale, then exhale and release your arms.

Avoid this pose if you have low blood pressure.

Eagle
4 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Reach elbows upward · Draw shoulders downward · Gaze at a fixed point to balance · Lengthen spine
Primary muscle group(s):
Glutes & Hip Flexors, Shoulders, Upper Back & Lower Traps
Secondary:
Ankles, Middle Back / Lats, Quadriceps, Wrists
Pronunciation:
gar-oo-DAH-sah-nah
  1. Stand with your feet together. Bend your knees slightly. Cross your right thigh over your left thigh with an inhale. Hook your right toes behind your calf.
  2. Raise your arms to shoulder height with an inhale. Cross your right arm under your left arm with an exhale. Bend your elbows and bring your palms to touch.
  3. Gaze at one point ahead of you. Hold the pose and take slow, deep breaths.
  4. Slowly unwind with an exhale. Return to standing. Change sides.

Modification: Rest your top toes on the floor rather than hooking them behind your calf.

Avoid this pose if you have a knee injury or low blood pressure.

Eagle
6 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Reach elbows upward · Draw shoulders downward · Gaze at a fixed point to balance · Lengthen spine
Primary muscle group(s):
Glutes & Hip Flexors, Shoulders, Upper Back & Lower Traps
Secondary:
Ankles, Middle Back / Lats, Quadriceps, Wrists
Pronunciation:
gar-oo-DAH-sah-nah
  1. Stand with your feet together. Bend your knees slightly. Cross your right thigh over your left thigh with an inhale. Hook your right toes behind your calf.
  2. Raise your arms to shoulder height with an inhale. Cross your right arm under your left arm with an exhale. Bend your elbows and bring your palms to touch.
  3. Gaze at one point ahead of you. Hold the pose and take slow, deep breaths.
  4. Slowly unwind with an exhale. Return to standing. Change sides.

Modification: Rest your top toes on the floor rather than hooking them behind your calf.

Avoid this pose if you have a knee injury or low blood pressure.

Mountain
5 breaths
Set 1 of 0
Rest before next set
Get ready
321GO
Point tailbone toward floor · Soft, steady gaze · Lift kneecaps up · Body weight centered between heels and toes
Primary muscle group(s):
Abs, Lower Back, Spine
Secondary:
Chest, Knees, Quadriceps
Pronunciation:
sah-mah-stee-tee
  1. Stand with your feet together. Allow your arms to hang by your sides, palms facing in.
  2. Reach the crown of your head toward the sky. Point your tailbone toward the floor.
  3. Widen across your collarbones and relax your shoulders downward. Engage your core and thighs and lift your kneecaps up.
  4. Hold the pose and take slow, deep breaths.

Modification: Check your alignment by practicing with your back to a wall.

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