Sit conveniently with your spine extended, progressively deepening your breath in and lengthening your breath out. On the breath in, feel your chest expand; on the breath out, feel your navel draw in toward your spine. Take twelve breaths here.
see also: www.sushilyoga.com
Thunderbolt Pose, asymmetrical variation
Stand on (Emphasize) your knees with your left arm overhead and the back of your right hand resting on your sacrum. On a breath out, lean forward, sweeping your left arm behind your back and twisting your head right; rest the left side of your face or head on your mat, as available. Most of your body weight should be resting on your legs, and your buttocks should be higher than your hips. On an inhale, sweep your right arm wide and turn your head to the center as you return to standing on your knees. Repeat on another side. Do four rounds total, remembering to alternate sides.
see also: www.yogattcglobal.com
Cobra Pose, variation
Lie down on your belly, turn your head to the left, and cross your hands over your sacrum, palms straight up. On a breath in, use your upper back muscles to raise your chest while simultaneously sweeping your left arm forward and wide, twisting your elbow and placing the edge of your left hand against your forehead (as if to salute), head facing center. On a breath out, lower your chest while sweeping your left arm broad, returning your hand to your sacrum and turning your head to the right.
Do four rounds total, remembering to alternate sides.
Ruddy Goose Pose
Start on your knees and hands with your hips above your knees, and your shoulders above your wrists. On a breath in, raise your chest far from your belly, flattening your upper back while drawing your shoulder blades toward each other. On a breath out, slowly contract your belly and round your low back without falling your chest over your stomach. Bring your hips back and toward your heels as lower your chest toward your thighs, and you bend your elbows and your forehead toward the floor.
Tip: Let your chest lower toward your thighs before your hips move toward your heels. Repeat six to eight times.
Standing Forward Bend
Stand with your hands on your buttocks and your feet hip-width apart. On a breath out, lean forward, sliding your hands down the backs of your legs, bringing your chest toward your thighs and folding your chin. On breath in, lead with the chest as you raise it away from the belly and gradually lift your chin. Bring your hands alongside your knees and your torso halfway up, and squeeze your shoulder blades together. On a breath out, bend forward, sliding your hands back toward your heels and relaxing your shoulder blades while tucking your chin. Repeat four times. Inhale back to standing.
Extended Triangle Pose, variation
Stand with your feet spread broader than your shoulders, left foot turned out at a ninety degree angle. On a breath in enlarging your arms so they are parallel to the floor. On a breath out, bend sideways toward the left, keeping your shoulders in the same plane as your hips. Put your left hand on your left knee as you turn your head to your left foot. Keep your arms aligned, left arm indicating down toward the left foot and right arm indicating skyward. On a breathe out, sweep your right arm over and forward to your right ear, turning your head to the right palm. On a breath out, sweep your right arm to the previous position (aligned with the left arm) while turning your head to look at your left foot. Repeat this arm movement four times total, alternatively turning your head up to look toward your right hand on each inhale and down to look at your left foot on each exhale. Inhale to stand, and then repeat on the other side.
Come to kneeling position with both arms overhead. On a breathe out, tighten your belly and round your low back as you lean forward, sweeping your arms down and behind your back, resting your hands on your sacrum, palms up. Bring forehead toward the floor and your chest toward your thighs. On a breath in, lead with your chest and sweep your arms broad, flattening the upper back to return to the starting position. Repeat six to eight times.
Practice tip: As you lean forward, bring your chest toward your thighs before your buttocks reach your heels.
Easy Seated Twist
Sit with your spine erect and legs crossed. Place your right hand on the ground behind you and your left hand on your right knee, right arm externally rotated and fingers pointing away from your sacrum. On a breath out, twist your torso to the right while turning your head in the same direction. Stay here and breathe in. On the next breath out, keep turning your shoulders right while you turn your head left. On a breath out, enlarge your spine vertically, very slightly untwisting. With each subsequent breath in, slowly lean your head toward the left shoulder, further stretching the right side of the neck. Continue for eight breaths total, then repeat on the other side.
Seated Forward Bend
Sit with your back straight, legs forward, and hands on your thighs (A). On a breath out, bend your knees gradually as you lean forward, sliding your hands down your legs toward your feet and bringing your chest toward your thighs while tucking your chin at a forty-five-degree angle (B). On a breathe in, keep your shoulders relaxed and scapula pulled toward each other as you lift your chest, chin lifting slightly (C). On an exhale, lower your torso to your legs, chin tucking (B). Repeat four times, returning to the starting position (A) on a breath in.
Lie on your back with your palms down and arms extended along the floor at your sides. Bend your knees and place your feet flat on the floor, comfortably close to your sitting bones and hip-width apart. On a breath in, press down through your feet; keeping your chin tucked, raise your pelvis until your neck flattens slowly on the floor. On a breath out, open your spine, vertebra by vertebra, slowly lowering your pelvis to the starting position. Repeat six times.
Lie on your back with both knees bent to your chest, feet off the floor. Put a hand on each knee. On a breath out, pull your thighs slowly but progressively to your chest, pressing your low back down into the mat. Keep your chin slightly tucked and your shoulders relaxed. On a breath in, straighten your arms and return to the starting position. Repeat eight times.
Lie flat on your back with your arms resting conveniently at your sides, palms up, and legs gradually apart. Close your eyes and let your body relax fully. Keep your mind relaxed and alert to sensations in your body. Rest here for a minimum of three to five minutes.