rock and roll/circling
6
Turn to the side to come onto all fours, facing the front of the mat. Your
hands shoulder-width apart, facing forward, and your knees are hip-width
apart with the tops of your feet flat on the floor. Circle your hips 3 times to
the left, taking one full breath for each circle. Feel like you are drawing a circle with
your navel out to your hips. Repeat to the right. Feel your lower back relaxing.
5
Start to awaken the spine. With your knees still hugged toward your body,
but holding the back of your knees, gently rock backward and forward on
your spine. Inhale as you roll back. Exhale as you roll forward. Repeat several
times. If your back feels too stiff, just roll gently from side to side instead.
hold behind
your knees
hands shoulder-width
apart and facing
forward
tops of feet
on the floor
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child’s pose/downward dog
7
Inhale and look ahead. Keep your shoulders away from your
ears and your tailbone back. Exhale, rounding your back and
looking to your navel, as you stretch your buttocks back and
down toward your heels, with your head resting on the floor for
Child’s Pose. Your hands are on the floor in front of you. At first, your
head may not touch the floor and your buttocks may not reach your
heels. If your knees feel very stiff, place a blanket behind the knees.
If your ankles hurt, place a rolled towel under them.
8
Inhale and come up onto all fours again,
placing your feet flat on the floor. Look
ahead. Keep your shoulders away from
your ears and draw your navel back to the
spine. Exhale and tuck your toes under,
as you come up into Downward Dog.
Push away and down with your
heels and up with your
buttocks, lengthening your
spine. Bend your knees
if your hamstrings feel
too tight (see inset).
Repeat steps 7–8
once more.
easier option
neck relaxed
straight arms
push
sitbones up
push heels
away and
down
point fingers
forward
buttocks stretching
down toward
your heels
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forward bend/mountain
9
Gently walk your feet
and hands toward each
other until you are in a
Standing Forward Bend. Your
feet are parallel and hip-width
apart. If your back feels stiff,
keep your legs bent (see inset).
Inhale, bending your knees
more. Exhale, lifting your
kneecaps and sucking the front
of your thighs up and back. Feel
your feet growing roots down
into the floor, relaxed, but
grounding down. Breathe freely.
10
Inhale and
sweep your
arms out to
the side and up over your
head as you come up to
standing for Extended
Mountain Pose. By the
time your arms are over
your head, your legs are
straight. Stretch all along
the outside of your body
to your finger tips.
easier option
feet pushing
down
arms
reaching up
feet parallel and
hip-width apart
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26/27Rise AND Shine
ready for sun salutation
11
Exhale, bringing your arms out
and down by your side. Step
your feet together at the front
of the mat and stand in Mountain
Pose. Feel a plumb line through the
center of your body. Get ready for
2 rounds of Sun Salutation.
12
Exhale and bring your
hands into Prayer
Position in front of
your chest. Inhale and sweep
your arms out and up over your
head (see inset). Look up.
prayer
position
feet broad
and firm
keep
crown of
head up
keep
tailbone
relaxed
and down
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sun salutation
13
Exhale and swing your arms out
and down as you bend forward
into Standing Forward Bend.
Place your hands on the floor by the side
of your feet, but allow your knees to bend
if necessary. Keep your head relaxed.
14
Inhale and bring your right leg back and your knee
to the floor. Place your hands on the floor on either
side of your front foot for a Lunge.
hands on
the floor
knee on the floor
hands on
the floor
bend knees if
need be
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