Thread the Needle

This is a great move to stretch your shoulders. Do each side three times. Hold each side for 30 seconds.

Need a modification? Check out the cross-body shoulder stretch here!

Downward Dog

Watch 15:25 – 17:23
This is a great all-around stretch. Do it three times holding for 15 seconds each time.

Kneeling Hip Stretch

Watch 0:06 – 1:21
Do each side three times. Hold each side for 30 seconds.

Cobra

Watch 19:30 – 20:12
The cobra pose is not just a good stretch but it is known as a pose to uplift your spirits! Do this pose 5 times holding for 15 seconds each
time. Try to do it once in the morning and again before you go to bed.

Pigeon/Seated Pigeon

Watch 27:34 – 30:10
Do each side three times. Hold each side for 30 seconds.

Butterfly Stretch

Watch 1:25 – 2:04
Hold this position for 30 seconds. Take a break and do it three more times.

Warrior II

Hold this position for 15 seconds. Return to standing position for a quick break and then repeat 2 more times. Then switch sides andrepeat.

See the video for instructions!

Sun Salutation

Let’s finish out our flow and put all of the moves together in a Sun Salutation. Follow the video!