Cat/Cow- a gentle flow between two poses that warms the body and brings flexibility to the spine.
Cow- As you inhale, lift the tailbone, drop your belly, lift your chest.
Cat- As you exhale, tuck your chin, tuck your tailbone and round your back.
Sun Salutation A- a series of poses performed in a sequence to create a flow of movement. Each pose is connected to an inhale or exhale. You should move at your own pace.
Mountain Pose or Tadasana- standing with feet hip distance (about 2 fist space between your big toes) shoulders back and down, standing tall and proud. Inhale reach arms overhead. Exhale lift belly up and over hip bones. Trying to bring belly to thighs as you fold in half. Forward fold
Inhale half- lift, from your forward fold, slide your hands up your shins until you can flatten your back
Plank pose or top of a push-up- from your half lift, bring hands to the mat, even if you have to bend your knees. Step one foot back at a time
In your plank position drop your knees to the mat, keep your core tight and begin to lower to the mat.
Exhale lower down through a modified chaturanga, knees, chin, chest
Inhale cobra pose- pull through lowering everything down to the mat. Press palms down, squeeze glutes and lift head, neck and shoulders. Remember to pull shoulders back and down. You want to broaden your collar bone and bring shoulder blades together.
From your cobra pose either press up to plank or tabletop, press back to downward facing dog.
Downward facing dog- you should look like an upside-down V shape, hips high, straight line from fingertips to tailbone.
From here step back up to forward fold, repeat, half lift, rise to stand (mountain pose) and repeat steps, stepping opposite foot back as you step to plank. Do 3-5 complete steps several times a week.