(8 count series/ 2 sets)
Lateral Half Moon Pose (right & left)
Half Moon Pose (Backward bending)
Hands to Feet Pose (head to knees)
Standing Separate Legs Forehead to Knee Pose
Feet together toes and heels touch. Arms by your side.
Count 1: Bring arms overhead sideways with palms together thumbs crossed, fingers straight and elbows locked. Hips pressing forward toward mirror, upper body leaning back, weight in the heels.Knees locked, thighs engaged, hip muscles contracted.
Count 2: In a straight line bend the upper body to the right as you push hips directly to the left. Chin is lifted, right shoulder and left hip forward toward the mirror.
Count 3: Return to center.
Count 4: In a straight line bend the upper body to the left as you push hips directly to the right.
Chin is lifted, left shoulder and right hip forward toward the mirror.
Count 5: Return to center arms still overhead.
Count 6: Drop the head back with weight remaining in the heels with knees locked, thighs tight and hips pushing toward the mirror and contracted. Bring the arms back further towards the ears and go into a deep backward bend.
Count 7: Return to center and keep arms by the ears, maintaining a straight spine from coccyx to head as you bend forward at the hips.
Count 8: Immediately wrap forearms around the calf muscles and grab heels. Place stomach on thighs, chest on knees and face on legs below the knees. Lift the hips, straighten the legs, lock the knees, tighten the thighs and pull the kneecaps up as you shift the weight toward the toes. Using arm strength, pull the head toward the feet. Release and bring palms together, thumbs crossed, arms behind the ears and elbows locked. Maintaining a straight spine, in one motion bring upper body to upright position.
Count 8: Right foot steps four feet to the right and simultaneously arms separate down to shoulder height forming a straight line parallel to the floor, palms facing down. Right toes turn so right foot is parallel with mirror. Bend right knee, forming 90-degree angle, thigh parallel to floor as you simultaneously tilt right arm down and left arm up, palms facing mirror. Right fingertips between big and second toe of right foot, left arm stretches up, both shoulders in one line perpendicular with the floor. Chin to the left shoulder, looking up at your left thumb. Gently push right knee back with right elbow. Left leg locked and solid, roll left hip slightly forward. Twist through spine, point chest toward ceiling.
Count 7: Come out of the posture straightening upper body, returning arms to a straight line parallel to floor. Straighten right leg, turn right foot so toes point directly to the front mirror, as you turn the left foot parallel to the front mirror.
Count 6: Bend left knee, forming 90-degree angle, thigh parallel to floor as you simultaneously tilt left arm down and right arm up, palms facing mirror. Left fingertips between big and second toe of left foot, right arm stretches up, both shoulders in one line perpendicular with the floor. Chin to the right shoulder, looking up at your right thumb. Gently push left knee back with left elbow. With right leg locked and solid, and foot flat on the floor, roll right hip slightly forward. Twist through spine, point chest toward ceiling.
Count 5: Come out of the posture by bringing upper body to upright to upright position.
Count 4: Straighten left leg, turn left foot and simultaneously bring arms overhead, thumbs crossed.Pivot on the heels to face right side of the room. Move right foot to achieve three-foot gap between feet. Tuck the chin; curl the spine down, bringing forehead to touch right knee and fingertips to touch the floor in front of right foot. Elbows locked, abdominal muscles contracted, achieving maximum extension in the back of your spine.
Count 3: To release, lift upper body to upright position, arms and head move together.
Count 2: Pivot on heels and face the left side of the room. Tuck the chin; curl the spine down, bringing forehead to touch left knee and fingertips to touch the floor in front of left foot. Elbows locked, abdominal muscles contracted, achieving maximum extension in the back of spine.
Count 1: To release, lift upper body to upright position, arms and head move together. Pivot on heels and face the front mirror. Bring right foot to left foot, arms down by your side.