Everyday Yoga by Sage Rountree

Author:Sage Rountree
Language: eng
Format: epub
Publisher: VeloPress

MOUNTAIN POSE

WARRIOR I

DIAGONAL WARRIOR

PYRAMID

WARRIOR III

BACK OF THE MAT

standing balance flow

Use this five-pose routine to efficiently include the six moves of the spine and the four lines of the hip.

Stand in mountain pose, shifting your weight to your left leg as you bend your right knee and hold your right foot with your right hand. Extend your left arm overhead and hinge from your hips as you kick your right foot behind you for dancer. Stay for several breaths.

Inhale and return to standing. Release your right foot and rest it against your left leg, anywhere other than against the knee. Spread your arms to your sides or lift them overhead, together or apart, for tree pose. Stay for several breaths. Spicier: Add a side bend to the right, right palm or right elbow toward right thigh.

Cross your right ankle over your left knee. Bend your left leg into a light squat, sending your hips back and down. Spread your arms for balance or, to stretch your chest, interlace your fingers behind your back and either squeeze your bent elbows together or straighten your arms. Stay in pigeon pose for several breaths.

Maintaining your squat with the left leg, cross the right knee tight over the left, inner thighs zipping together for eagle pose. Keep your arms spread or cross your left elbow over your right, resting the backs or the palms of the hands together. Stay for several breaths.

Repeat the sequence on the other side. Sweeter: Take a break between poses, or do each pose first on the right leg, then on the left. Spicier: Eliminate breaks between poses; challenge your balance by slowly blinking your eyes or keeping them closed.

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