Forward Fold
Sit on a chair. On an exhalation, fold forward and lay on your legs. Let the hands rest on the floor if they reach it. Let the head hang heavy. Stay here for 5 breathes.
Mountain
As you inhale slowly come up to extended mountain. Exhale back to Forward fold. Inhale up to extended mountain. Repeat this 5 times.
Chair Pose
Exhale to bring both arms down in prayer hands and inhale to gently lift and hover over the chair in chair pose. Exhale to sit. Inhale to lift. Repeat 5 times.
Gentleman's Pose
Relax and sit up tall. Bring your right ankle to rest above your left knee. Breathin and Breath out. Repeat for 5 breathes and then move to Big Toe Hold and then Seated Kick. Repeat all three moves on the other leg.
Big Toe Hold
Grab your right big toe with your right peace fingers and thumb. Inhale, and extend the leg as far as is comfortable for you. Exhale and return to Gentleman’s Pose. Repeat 5 times.
Seated Kick
Let go of your big toe and hold the leg out and parallel to the floor for 5 breathes. Repeat sequence on other leg.
Plank
Stand in front of your chair and rest both hands on the seat and bring your shoulders directly over your hands. Hold and breath.
Chaturanga
From Plank, keep the elbows tucked in close to you and lower your chest down toward the seat of the chair. Inhale back up to Plank and Lower back down in Chaturanga. Repeat 5 times.
Hamstring Stretch
Stand facing your chair and place your right heel on the seat. Hold and breath slowly. In the nose out through the nose.
Hamstring 2
If your body allows, reach for the back of the chair and hold. Look forward and keep your back straight. Hold for 5 breathes.
High Lunge
From Hamstring Stretch, bend the from leg unit the knee is over the ankle. Hold and breath.
High Lunge {Cont}
Inhale the arms up and try to touch the biceps to your ears. Exhale return the arms down. Repeat for 5 breathes and then repeat on the other leg.
Tree
Keep your left foot on the seat of the chair and turn to the right.
Tree {cont}
Inhale the arms up over head biceps to ears. Lifting and reaching. Exhale the arms down hands to prayer. Repeat for 5 breathes.
Bridge
End laying on the floor with both calves resting on the seat of your chair. Arms are by your sides, palms down.
Bridge {cont}
Inhale and lift your hips up and hold and exhale to slowly lower back down. Repeat for 5 breathes.
