correct yoga gr

Transition – Starting Position → 1st Pose

Stand up tall

Pose 1 – Thumbs Up

Arms back, thumbs back;

Draw shoulder blades together;

Extend through fingers and wrists;

Chest open, shoulders back & down

Transition – 1st Pose → 2nd Pose

Put foot back in T-feet alignment;

Open hips toward back foot;

Arms horizontal and out;

Front knee to 90 degrees

Pose 2 – Warrior 2

Stabilize & square hips (back hip forward, front hip backward);

Press outside of back foot to floor;

Activate core to lift spine, chest open, shoulders over hips;

Head toward front fingertips (if able)

Transition – 2nd Pose → 3rd Pose

Windmill;

hinge at hips;

bring right hand to floor by left foot;

Pose 3 – Revolved Triangle

Lift inner thighs toward each other, keeping both legs straight;

Reach arms away from each other, stack shoulders;

Activate & lift core;

Feet in T-alignment for stretch

Transition – 3rd Pose → 4th Pose

Windmill back to Warrior 2;

Face hips and body forward;

Hinge down toward front knee;

bring hands out to sides of front foot;

Pose 4 – Pyramid

Press both feet into floor, stagger legs, bend knee if needed;

Use core to square hips;

Spine extension through head;

press hands into floor

Transition – 4th Pose → 5th Pose

Hinge up from hips;

Let arms hang by side;

Bring back foot in;

Sit down criss-cross apple sauce

Pose 5 – Bound Angle

Hinge from hips, pull tailbone toward floor;

Reach top of head & sternum forward, torso toward floor;

Lengthen spine;

Keep on SITS bones

Transition – 5th Pose → 6th Pose

Return to criss-cross apple sauce;

Shift to kneeling position (feet and knees touching);

Butt on heels;

Prepare for next pose

Pose 6 – Child’s Pose

Relax spine, rest on forehead if you can;

Hips toward heels, sternum forward & toward floor;

Head extension of spine;

Stretch arms away

Transition – 6th Pose → 7th Pose

Slowly return to kneeling;

Lift butt off heels;

Reach back to put hands on heels;

Push hips up and out

Pose 7 – Camel

Press heels of hands into heels of feet;

Head extension of spine angle;

Open chest & lift sternum;

Heels under shoulders

Transition – 7th Pose → 8th Pose

Return to kneeling position;

Walk out to high-plank;

Bring one foot under opposite shoulder;

Let other knee relax on mat

Pose 8 – Pigeon

Extend through back leg out from hip;

Stabilize hips forward, shoulders over hips;

Seek to lengthen spine through head;

Press top of back foot into mat

Transition – 8th Pose → Ending Position

After returning to high-plank;

Bring feet in;

Stand up;

Extend hands/arms out

Ending Position – Thumbs Up

Feet together;

Spine long;

Shoulders relaxed;

Arms extended back with thumbs back and chest open