1. Forward
Fold in Half
Lotus:
EXECUTION
4. Upward
Facing
Dog:
• Extend your right leg for-
ward and take your blade
of your left foot into the
right hip crease.
• Left arm reaches back into
a bind and grabs the foot
in the hip
• Right arm extends forward
to grab the foot in front.
With each inhale create expansion
and length in your spine and with
each exhale lead from the heart and
find more surrender in the pose. Hold
here for 5 breaths and switch sides.
To modify take the left ankle on the
right knee, like a figure 4 position and
reach both arms toward the extended
leg. Avoid pushing or forcing the
pose. Give more life to the shape with
your breath.
EXECUTION
• Start sitting on the ground with
knees bent.
• Take your left foot to the outside of
your right hip as your left knee cap
faces forward.
• Reach your right hand back and
grab the outer edge of your right
foot and extend it forward.
• Lie on the ground, face down.
• Take your hands under your
shoulders and press the earth
away as your straighten your
arms.
• Keep your toenails anchored
on the floor and engage your
thighs and quads.
• Keep your neck long, chin level
with the ground and gaze for-
ward. Roll the shoulders back
and down away from ears.
This pose will help you create flexibility in your spine as well as opening the entire
front chest, which often is closed and congested due to being on phones/comput-
ers all day. Hold here for 5 breaths.
EXECUTION
3. Seated Twist:
EXECUTION
5. Wild
Thing:
• Start in side plank with your
left hand as your base and
right arm reaching to the
sky.
• Lift your right leg up and
gently take the toes back
Hold for
5 breaths
and repeat
on the
other side.
behind you and press deeply
into your left foot as you
reach the hips up.
• Allow the right arm to reach
back and lift your right hips
as high as you can.
Breathe in as you elongate up through the spinal
column and breathe out as you rotate your thoracic
spine to the right. Let the rotation begin from your
upper back and softly take your gaze back as you
stretch the left side of your neck. Hold for 5 breaths
and repeat on the other side.
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