Stand straight with the insides of your big claws side by side. Line up your feet parallel, heels a little apart, middle toes pointing forward. Ground your energy equally through the 4 corners of your feet, and slowly pull up from your spine. Open your chest and shoulders flabbily, but keep your chin parallel to the floor. Hands come side by side in Anjali Mudra.
Move back and down as if you are going to sit down in a plinth. This might be a few inches back to start if you are a beginner. Root back unhesitatingly into your heels and raise your arms to ear level with your palms facing each other, shoulder blades moving down your back, and your chest broad. Keep drawing in your ventral muscles to endorse your back. Breathe deeply.
Kapalabhati Breath in Chair Pose
Fetch your attention to your lower abdomen and inhale through both nostrils deeply. Contract your lower belly, forcing the breath out in a minor burst. It should feel powerful and strong. As soon as you release the contraction, your inhalation should be automatic and passive. Focus on the exhale. Start with twenty sec., building up to forty sec. always go at your own pace and never force yourself. Stop if you feel lightheaded or dizzy.
Standing Forward Bend
Fold forward from your pelvis, swinging it over the legs and deepening the hip creases. Micro bends your knees. Bring your fingertips in line with your toes. Press your flat of the hand flat to the mat or place blocks under your hands if they don’t touch the floor. Engage the quadriceps muscles of your thighs and draw then up. Bring your weight a little bit forward into the balls of your feet, keeping your hips over your ankles.
Adho Mukha Svanasana
Step both legs back into Downward Dog, making an inverted “V” shape with your legs straight and hips lifted. Spread your fingers and ground down from the forearms into the fingers. Swing your upper arms outward to broaden the collarbones. Let your head hang and move your shoulder blades away from your ears towards your hips. Engage your quadriceps and rotate your thighs inward, sinking your heels toward the floor.
Author: Dr. Sushil Yogi