Lesson 6 of 8
In Progress

Your Daily Routine

Your Daily Routine

As you learn different poses, feel free to switch things up and add different routines into your weekly schedule.

In addition, the more flexible you become, the longer you’ll be able to hold the poses or the more challenging you can make
them!

Pose #1:
The Downward Facing Dog

Step 1: Start with your hands and knees on the floor in a comfortable position with your buttocks pointed out and slightly
up.

Step 2: Next, place your knees directly below your hips and your hands slightly forward (towards your shoulders). Spread the palms of your hands out on the floor and turn your toes under.

Step 3: Lift your knees up by curling your toes under as you move. Straighten your knees, draw your thighs back and lift your legs higher. Reach your heels down.

Step 4: Hold this position ensuring that your arms are straight and your thighs are pressed back, elongating your spine. Breathe in deeply and smoothly.

Step 5: Lower your knees to the floor to release the position.

Pose #2
The Locust Pose

Step 1: Begin by lying on your stomach, chin on the floor and your legs and arms placed alongside your body. Keep your palms facing down.

Step 2: Pull up your knees, squeezing your buttocks and thighs as you pull and press your pubic bone down to the floor like you did with the cobra pose.

Step 3: Inhale deeply, lifting your legs, chest, head and arms from the floor. Reach out, keeping your neck in line with your spine.

Step 4: Drop your shoulders down, and press your chest forward slowly. Keep your buttocks and legs strong.

Step 5: Breathe and hold for 2-5 breaths.

Step 6: Release, exhaling slowing, lowering your head, arms, legs and chest to the floor.

Pose #3:
Tree Pose

Step 1: Begin by standing with your feet together, inner ankles and knees touching.

Step 2: Bring your hands together at the center of your chest. Exhale deeply, focusing on the pose.

Step 3: Shift your weight onto your right foot, then bend your left knee and move it upwards. Keep your spine stretched, reach
down and clasp your left ankle. Place the sole of your left foot on your inner right thigh.

Step 4: Stand tall, keeping your focus on the wall in front of you in a straight line.

Step 5: Press your left foot into your inner right thigh while pressing your right thigh into your foot to strength your core and
improve your balance.

Step 6: If you feel balanced, raise your arms above your head with your palms together. Breathe and hold for 5-8 breaths.

Step 7: Release, slowing exhaling while bring your arms down. Release your legs.

Step 8: Repeat on the other side.

Pose #4:
Upward Plank Pose

Step 1: Begin by sitting with your hands placed a few inches behind your hips with your fingers pointing forward.

Step 2: Bend your knees and place your feet flat on the floor, big toes turned inward and heels placed at least a foot away from
your buttocks.

Step 3: Begin with a deep exhale, then press your inner feet and hands down against the floor.

Step 4: Lift your hips until you come into a reverse tabletop position, with your thighs and torso parallel to the floor.