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| Mountain Pose |
| This is the basic standing pose and begins and ends all the standing poses. Stand with feet together, toes pointing forward and arms at your sides. Relax your shoulders; keep chin parallel to the floor. Your body weight should be evenly distributed between the toes and heels and from right to left. Hold for several breaths; breathing rhythmically. I like to combine this with a full body stretch and warm-up. While inhaling raise the arms overhead, clasp the hands together above the head and stretch upward feeling a pull in the spine and undersides of the arms. Hold. Exhale and lower the arms to the sides. Repeat several times. Then with your arms hanging loose at your sides, roll your shoulders forward, up to the ears, back to the center of the back and down several times. Repeat in the opposite direction. Finally with your arms still hanging loose at your sides, bend your head forward with your chin close to your chest then roll your head so your right ear is toward your right shoulder keeping your chin level and eyes looking forward. Hold. Return to center. Roll your head to the left. Hold and return to center. I also like to do this at the end of my standing routine to untense any tight neck or shoulder muscles. |
| Benefit: Improves posture, builds strength, and develops stamina; key elements necessary to performing all standing poses. |
| Half Moon |
| Stand with your feet parallel and shoulder-width apart, arms relaxed at your sides. Inhale and raise your arms up from the sides interlocking your fingers straight up over your head. Stretch up to the ceiling. Hold. Exhale and bend to the right side, bending from your hips, left arm close to your ear. Hold. Inhale and stretch back up to the ceiling. Exhale as you repeat on the other side. Hold. Inhale and stretch back up to the ceiling. Hold. Exhale and relax your arms to your sides. |
| Benefit: Stretches and tones the sides of the body, massages the liver when stretching to the right and the spleen when stretching to the left. |
| Standing Forward Bend |
| Stand with your feet at least hip-width apart, arms relaxed at your sides, knees slightly bent. Inhale while stretching your arms out to your sides and overhead. As you exhale, bend forward from the hips, keeping your back flat. Then allow your upper body to loosen and hang. Bend your knees till your fingertips touch the floor. Allow your head to dangle and your arms to hang loose. Hold. Inhale and slowly curl back up to standing. |
| Benefit: Releases tension in lower back, gently stretches the spine and hamstrings; also has a calming effect on the system; refreshes your mind and clears your head. |
| Chest Expander |
| Stand tall, feet hip-width apart. Inhale and raise your arms straight in front of you. Exhale and bring your arms behind you and clasp your hands. Interlace the fingers with the palms facing one another. Inhale, lift the chest, raising your chin slightly and gently bend backward as far as is comfortable. Straighten your elbows and keeping your hands clasped, draw your arms away from your buttocks. Look upward. Keep your buttocks firm, your tailbone tucked under and your knees soft. Hold. Exhale and bend forward slowly from the waist, until your upper body is perpendicular to your legs - or as nearly so as possible. Again pull your arms gently up and back, keeping your hands clasped. Tuck your chin to your chest. You'll feel a good stretch through your spine and - if you really stretch - in your legs and arms. Hold. Inhale and roll up slowly to your starting position, one vertebra at a time. |
| Benefit: Stimulating; enhances respiration; tones arms and back; improves posture and stretches the muscles of the chest and spine; increases flexibility. |
| Standing Twist |
| Stand tall, feet hip-width apart. Inhale, raising your arms in front to shoulder height. Exhale, and rotate your arms to your right. Draw your left hand toward your right shoulder. Focus on your right hand as you turn as far as is comfortable. Hold. Inhale and return to the front. Exhale and turn to the left side. Hold. Inhale and return to the front. Exhale and lower your arms to your sides. |
| Benefit: Stretches the muscles of the shoulders, upper back and sides of the waist; loosens the joints in the shoulders and encourages deeper breathing. |
| Chair Pose |
| Stand with your feet parallel and slightly apart, arms relaxed at your sides. Inhale and lift your arms to the sides and straight up over your head; exhale and bend your knees and extend your arms so they are in line with your body with your palms together or slightly apart. Be careful to keep your knees from buckling inward and keep your heels on the floor. Hold. Inhale and straighten your legs. Exhale and lower your arms to your sides. |
| Benefit: Removes shoulder stiffness; strengthens your legs and ankles; lifts your diaphragm; massages your heart; tones your back and stomach; and develops your chest. |
| Triangle |
| Stand straight with your arms by your sides and your feet flat on the floor, facing forward and slightly more than shoulder-width apart. Inhaling, raise your arms to the side. Keeping your knees straight, exhale and bend to the right side, sliding your right hand down your right leg. Raise your left arm straight up toward the ceiling. Take care not to twist the body and to keep the head aligned with the spine. Hold. Inhale as you straighten up; exhale and bend to the left side. Hold. Inhale and straighten back up. Exhale and lower your arms to your sides. |
| Benefit: Helps bring flexibility to the hips, shoulders and legs; stretches both sides of the body and gives a lateral stretch to the spine; stretches and develops the intercostal muscles of the rib cage; helps relieve backaches; strengthens the neck. |
| Warrior |
| Stand facing forward with your feet as wide apart as is comfortable. Inhaling stretch your arms out to the sides, parallel to the floor, palms down. Turn your left foot out to 90 degrees and your right foot in the same direction to about 15 degrees. Exhale and bend your left leg into a right angle so that the knee is directly over your ankle. Press your right heel into the floor to help steady you. Keep your left ankle from rolling in on itself. Turn your head and look over your left arm. Hold. Inhale and straighten your left leg. Exhale and lower your arms and come back to starting position. Repeat with the opposite leg. |
| Benefit: Stretches the muscles of the legs and ankles; opens the chest and groin, and stimulates the entire body. It develops balance and stamina. |
| Standing Knee-to-Chest |
| Stand erect, feet slightly apart and parallel, arms relaxed at your sides. Focus your gaze on a spot in front of you. Inhale and transfer your weight to your left leg. Exhale and bend your right knee and bring it up toward your chest. Interlace your fingers just below the kneecap. Keep your shoulders down and chest lifted. Elbows are pointing downward. Straighten the standing leg and contract the front of the thigh, lifting the kneecap. Hold. Inhale. Exhale and release your hands and lower the leg to the floor. Relax and repeat to other side. |
| Benefit: Releases tension in the lower back; promotes balance; strengthens the standing leg and activates the hip flexors. |
| Dancer |
| Stand erect, feet slightly apart and parallel, arms relaxed at your sides. Focusing your gaze on a spot in front of you, transfer your weight to your left leg. Bend your right knee, and with your right hand take hold of your ankle and press it to your buttocks. Keep your knees together. Inhale and stretch up your left arm up in front of you. Hold. Exhale and lower the arm and return to starting position. Relax and repeat to other side. |
| Benefit: Develops concentration, confidence and poise. Strengthens and tones leg muscles. |
| Seated Postures | Prone Postures | Supine Postures |
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