Chair Pose
Start in Mountain Pose. As you inhale, raise your arms, spread your fingers,
and reach up through your fingertips. As you exhale, sit back and down as if
sitting into a chair. Shift your weight toward the heels and lengthen up
through the spine. As you inhale, lift and lengthen through your arms.
As you exhale, sit deeper into the pose.
Downward Facing Dog
From all fours, walk your hands 6 inches in front of you. Tuck your toes and
lift your hips up and back to lengthen your spine. If your hamstrings are tight,
keep your knees bent in order to bring your weight back into the legs. Spread your
fingers wide, press into your hands, and rotate your arms so that your biceps are
facing toward one another. Press your thighs back toward the wall behind you.
Warrior ll
Stand with feet wide, 3–4 feet apart. Shift your right heel out so your toes are
pointing slightly inward. Turn your left foot out 90 degrees. Line up your left heel
with the arch of your right foot. Bend your left knee to a 90-degree angle, keeping
the knee in line with the second toe to protect the knee joint. Stretch through your
straight back leg and ground down into the back foot. On an inhale, bring arms to a T at
shoulder height. Draw your shoulder blades down the back. Spread your fingers and keep palms
face down. Gaze over the front fingers. As you exhale, sink deeper into the stretch.
