Root your palms and feet into the earth and send your tail towards the sky.  Send one leg up to the sky.  Keep hips square and toes active.  Relax your neck and let your head fall towards the earth.

Root your palms and feet into the earth and send your tail towards the sky.  Send one leg up to the sky.  Keep hips square and toes active.  Relax your neck and let your head fall towards the earth.


Kneel on your hands with a flat back.  Wrist, arms and shoulder in one vertical line.  Let your belly hang low while your tail bone tilts up and look softly up to the sky. 

Kneel on your hands with a flat back.  Wrist, arms and shoulder in one vertical line.  Let your belly hang low while your tail bone tilts up and look softly up to the sky. 

Stand tall rooting one leg into the earth.  Arms by your side palms facing forward.  Pull your belly in and lift one leg behind you keeping hips square.  Slowly come back down and switch legs.

Stand tall rooting one leg into the earth.  Arms by your side palms facing forward.  Pull your belly in and lift one leg behind you keeping hips square.  Slowly come back down and switch legs.

Lay on your back and grab the bottom of your feet.  Keep your neck from your spine to your tailbone on the ground.  If you can't quite reach your feet grab your ankles.  Rock from side to side for a little massage.

Lay on your back and grab the bottom of your feet.  Keep your neck from your spine to your tailbone on the ground.  If you can't quite reach your feet grab your ankles.  Rock from side to side for a little massage.

Sit in criss-cross applesauce.  Spine long and crown of you head reaching high.  Reach one arm to the opposite knee twisting your torso to look behind you.  Slowly come back center and twist to the other side.

Sit in criss-cross applesauce.  Spine long and crown of you head reaching high.  Reach one arm to the opposite knee twisting your torso to look behind you.  Slowly come back center and twist to the other side.

Standing with feet together look up and reach your arms up to the sky.  Lifting up on to tip-toes.

Standing with feet together look up and reach your arms up to the sky.  Lifting up on to tip-toes.

Lie on your back.  Bring the soles of your feet together and let your knees drop open to the sides.  Let your hands reach out to the side.

Lie on your back.  Bring the soles of your feet together and let your knees drop open to the sides.  Let your hands reach out to the side.


Palm and feet rooted down into the earth.  Send your sit bones "tail" high to the sky making an upside down "V".  Lift your rib cage, square your shoulders and relax neck and head.

Palm and feet rooted down into the earth.  Send your sit bones "tail" high to the sky making an upside down "V".  Lift your rib cage, square your shoulders and relax neck and head.

Stand with your feet together.  Hinge down at the waist letting your arms, head and neck relax and hang towards the earth.

Stand with your feet together.  Hinge down at the waist letting your arms, head and neck relax and hang towards the earth.

Stand with your feet wide.  Hang down low with a little bend in your arms swaying back and forth. 

Stand with your feet wide.  Hang down low with a little bend in your arms swaying back and forth. 

Knees together bend forward resting your forehead on the ground. Take your arms behind your back pressing palms together making your peacock tail.

Knees together bend forward resting your forehead on the ground. Take your arms behind your back pressing palms together making your peacock tail.

Stand up straight rooting one foot into the earth.  Slowly raise the other foot up your leg.  Place it below or above your knee.  Take your hands up into the sky or place them together at your heart making a nest with your hands.  (Also known as Lotus Hands)

Stand up straight rooting one foot into the earth.  Slowly raise the other foot up your leg.  Place it below or above your knee.  Take your hands up into the sky or place them together at your heart making a nest with your hands.  (Also known as Lotus Hands)

Kneel on your hands and knees with a flat back.  Wrist, arms and shoulder in one vertical line.  Pull your tummy in and arch your spine.  Let your head drop towards the earth letting your neck relax.  Look towards your belly.

Kneel on your hands and knees with a flat back.  Wrist, arms and shoulder in one vertical line.  Pull your tummy in and arch your spine.  Let your head drop towards the earth letting your neck relax.  Look towards your belly.


Squat low with arms out wide.  Palms root down into the earth.  Pull your belly in tight.  Raise up on your tip-toes with your knees resting towards your elbows.

Squat low with arms out wide.  Palms root down into the earth.  Pull your belly in tight.  Raise up on your tip-toes with your knees resting towards your elbows.

Stand feet out wide.  Squat down as low as you can go.  Keep your feet flat on the floor if you can.  If your ankles pop up that's OK too.  hands rest on the floor in front of you. 

Stand feet out wide.  Squat down as low as you can go.  Keep your feet flat on the floor if you can.  If your ankles pop up that's OK too.  hands rest on the floor in front of you. 

Stand up tall with your feet together.  Arms resting at your sides with palms forward.  Crown of your head reaching high and belly pulled in.

Stand up tall with your feet together.  Arms resting at your sides with palms forward.  Crown of your head reaching high and belly pulled in.

Start in down dog.  Pull one knee towards your nose laying it on the ground.  Slowly lean forward walking your arms out in front of you as far as they will go.  Arms can stay long, rest on your elbows and reach fully out resting your forehead on the ground.

Start in down dog.  Pull one knee towards your nose laying it on the ground.  Slowly lean forward walking your arms out in front of you as far as they will go.  Arms can stay long, rest on your elbows and reach fully out resting your forehead on the ground.