Benefits: Increases circulation, oxygenates the whole body, warms the muscles, releases stiffness from joints, increases flexibility in the spine, increases fitness, health and tones and strengthens the back, abdominals, legs and arms.
Cautions: High blood pressure, shoulder problems, lower back problems
Note: Become familiar with the sequence of poses before you worry about adding the breath.
- Stand in Mountain Pose with your feet hip distance apart and hands in prayer position at the heart.
- Breathe in and raise your arms above your head to lengthen the whole spine into a gentle back bend (Standing Back Arch).
- Exhale and roll down into a Forward Fold.
- Inhale as you jump or step back and exhale into a Downward Dog. Reach out into your finger tips, lengthen and strengthen your arms, back and legs.
- Inhale as you lower your whole body down into a Bent Arm Plank Pose. Hold for the exhale.
- As you inhale lift into a Cobra Pose or Upward Dog Pose. Keep your back soft by engaging your abdominals and keep your shoulders away from the ears.
- Exhale into the Downward Dog.
- Inhale as you step forward and exhale to the Forward Fold.
- Unroll and inhale into a Standing Back Arch.
- Exhale as you come back to Mountain Pose with hands at the heart.
- It is recommended to repeat this sequence up to 12 times at your own pace.
- For a stronger sequence return from Cobra to Bent Arm Plank and then raise up to Downward Dog.