Warrior II to Drop Stance
Begin in a traditional yoga warrioir II. Start shifting your weight towards the back leg, switching stance, by pivoting on the ball of both feet. Finish with the front leg extended and the back leg flexed. Cross your arms in front of your chest.
3 sets of 15 – 20 reps
Half Moon Pose with Bind
Press fingertips and foot of standing leg firmly into the floor, simultaneously lifting opposite leg parallel to the floor, keeping hips stacked. Reach back to grab your foot, kicking your foot into your hand to create the backbend.
Come to sitting, back to back with your partner and interlace arms. As one person begins to move forward, the other releases gently over partner’s back, opening through the chest and releasing the head back. Stay for 3 breaths and switch.
3 sets of 20 reps
Come to sitting. If the knees do not easily come to the floor, sit on a block or rolled up blanket, so the hips are higher than the knees (as shown). Sit up tall, keeping a long spine, crown of the head reaching towards the ceiling, knees descending towards the floor. On an inhale, sweep the arms out to the side and overhead. On the exhale, lower arms down, resting the hands in prayer at the heart center.
Come to standing. Step one leg back into a lunge and place foot flat on floor at a 45 degree angle. Bend the front knee to 90 degrees, thigh parallel to the floor. Tuck the tailbone under slightly to engage the lower abdomen and stretch the arms away from the space between the shoulder blades, bringing them parallel to the floor.
Side Crane Pose
Come to a squat, feet together. Twist to one side, bringing the arms to the outside of the leg. Keeping hands shoulder width apart, begin to bend the elbows, bringing the weight of the torso forward placing the thigh on the triceps.
Full Boat Pose Variation
Come to sitting. Bring knees into chest, shins parallel to floor and balance on the sitting bones. Roll the shoulders back, opening through the chest, and extend legs and arms straight. Hold for 3 breaths and repeat.