January 13 Deliverables

Spencer and I will start with 5 simple poses that are beginner level. We will give notes the the students wanting to take our class so they can do them at home if they want to.

Mountain Pose: Stand with your feet together, then relax your shoulders. Keep all your weight evenly on your feet and body. Then take a deep breath and begin to raise both arms over your head. Reach up as far as you can with hands facing each other.

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Downward Dog: Start off with both hands and knees on the floor (hands under shoulders and knees under hips). Then walk your hands forward and put palms on the ground. Begin the push hips toward the ceiling bringing your body into a V shape. Keep your knees slightly bent. Hold for 3 full breaths.

Image result for downward dogWarrior Pose: Stand with both legs spread apart far. Turn your right foot out to 90 degrees and slightly turn your left foot. Put your hands to your hips and extend your arms to the sides palms facing down. Bend your right knee to 90 degrees keeping your knee over your ankle. Stay for 1 minute.

 

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Tree Pose: Start with your arms at your sides. Shift all your weight to your left foot and put your right foot on the inside thigh of the left leg. Keep hips forward. When you take a deep breath extend your arms over your shoulder, palms facing away. Hold for 30 seconds. Repeat on other side.

 

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Cobra Pose: Lie face down on the floor keeping thumbs under shoulders. Extend top of feet to the floor. Tuck hips downward and squeeze your butt. Press shoulders down away from your ears. Push through your thumbs and index fingers as you begin the raise your chest forward. Relax then repeat.

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