Beginner practice

Many of the poses in this practice require you to begin in Table Pose, with your knees on the floor. If your knees are uncomfortable in this position, you can place a folded towel or blanket under them to help relieve the discomfort.

After completing the practice, you should spend 5 to 15 minutes in a relaxation or restorative pose, such as Relaxation Pose shown on page 242. Beginner Practice 1 should take approximately 30 to 45 minutes to complete, in addition to the time you take to center yourself, warm up and relax.

Move into Extended Cat Stretch.

• For information on Extended Cat Stretch, see page 176.

Begin in Table Pose. For information on Table Pose, see page 172.

Make sure your wrists are below your shoulders and your knees are below your hips.

Perform Cat Stretch to improve the flexibility of your spine and the circulation in your body.

For information on Cat Stretch, see page 174.

Return to Table Pose.

Move into Extended Cat Stretch.

• For information on Extended Cat Stretch, see page 176.

Extended Cat Stretch helps stretch and warm up your spine. This pose is also beneficial for stretching your legs and neck.

Perform Extended Cat Stretch for your other side and then return to Table Pose.

Extend your right leg and left arm to perform Table Balancing Pose.

• For information on Table Balancing Pose, see page 178.

Table Balancing Pose is an energizing pose that helps improve your balance and strengthen your entire body.

Perform Table Balancing Pose for your other side and then return to Table Pose.

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