Session

1. Stand tall in the mountain pose, toes spread, knees lifted, and shoulders relaxed down. Do head and shoulder rolls.

2. Like a rag doll, reach your hands to the ceiling and let them fall to the floor; keep your muscles loose and don't worry about touching your toes. Rag doll helps you warm up, increasing alertness by bringing blood to the brain and overcoming stiffness in the spine and legs. Return to the mountain pose to regain focus.

3. Jump your feet about a yard apart for the triangle pose. Perform the triangle on both sides. Return to the mountain pose.

4. From the mountain pose, bend your right knee out, and place your right foot on your left thigh to move into the tree pose. Bring your palms together in front of your heart, and then raise them over your head while retaining your balance. Return to the mountain pose.

5. Walk to a wall in the room and place your hands on the wall at shoulder height. Take a giant step backward. Slowly bend at the waist, keeping the natural alignment of the spine to lengthen into the downward facing dog against the wall. Return to the mountain pose.

6. Turn around to face away from the wall. Jump your feet apart about a yard. Place your hands on your hips, and bend forward slowly with a flat back. The legs stay active, and the back retains its natural alignment. You are a tabletop! Move into the downward facing dog and hold for five breaths.

7. Move into the child's pose. Rise into the downward facing dog. Repeat three times, holding the downward facing dog for a longer period in each repetition.

8. Rest in shavasana.

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Beginners Guide To Yoga

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