1Chair Pose
Begin standing with your feet together and toes touching. Raise your arms overhead and bend your knees, bringing your thighs as parallel to the floor as they can get. Draw your shoulder blades back as you focus on drawing your tailbone downward. Be sure to keep your back long and hold for 10 breaths!
2Twisted Chair
Bring your hands together to your heart center, place your left elbow over your right thigh trying to keep your hips in line. To twist deeper, bring your gaze above your right shoulder. Hold for 10 breaths, come back to center, and repeat on the opposite side.
3High Lunge
From chair pose begin to put your weight into your left foot, pick up your right leg and step it back toward the back of your mat. Sink deep into your left leg creating a 90 degree angle and straighten your right leg. Keep your arms lifted and belly engaged. Repeat on opposite side.
4Warrior II
While in high lunge, lower your right foot while turning it slightly to the right and your left foot out to the left at 90 degrees. Your left heel should be aligned with the right heel. Exhale as you bend your left knee over the left ankle so the shin is perpendicular to the floor and make sure that your right heel is firmly pressed into the ground. Stretch the arms away from the shoulder blades parallel to the floor with your gaze over your left finger tips. Keep the tailbone tucked and belly engaged so the top half of the body is in one line. Repeat on opposite side.
5Reverse Warrior
From warrior II (with the left knee bent) bring the right hand down to rest on the right leg, inhale the left arm up and back towards the ceiling and reach the fingers away from each other.
All images courtesy of Alex Schaefer Photography.
