The primary series standing asanas

1. Inhale, arms out to sides.

2. Exhale, interlace fingers behind back, palms facing each other.

3. Inhale, look up, open chest pulling arms and shoulders back.

4. Exhale, bend forward, arms over head bringing hands toward floor. Drishti: nose.

Hold for 5-8 breaths.

5. Inhale, come up looking to forehead.

6. Exhale.

Modified posture: hold elbows behind back, look directly ahead, spine straight instead of coming all the way down. Bend knees if necessary.

1. Inhale, hands on hips, lift chest, pelvis forward.

2. Exhale, bend forward, hands to big toes pressing roots of big toes down while pulling up with fingers (hold toes with index and middle fingers, and thumbs).

3. Inhale, head up, look up between eyebrows, straighten spine.

4. Exhale, bend forward, top of head towards floor. Elbows bent, shoulders away from ears, arms pulling out to side to bring body closer toward legs, keeping chest open, shoulder blades moving down the back.

Drishti: nose.

Hold for 5-8 breaths.

6. Exhale, hands to hips.

7. Inhale, come all the way up, straight spine.

8. Exhale, top of the mat, to Samasthiti.

Modified posture: hold back of legs with hands, keep back straight (don't go all the way down).

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Beginners Guide To Yoga

Beginners Guide To Yoga

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