Instructions:

From a standing position take a few deep breaths in and out. Smile with your eyes. Release the tension in your jaw, tongue at fire point (refer to Tips) allow your eyes to close. Celebrate your breath!

Inhale; reach your hands to the sky.

Exhale, and bring your hands to your feet.

Inhale, extend your left leg back bending your right knee. Make sure your right knee is slightly bent in front of your right ankle for support. Your left leg is extended back with your toes curled under. Breathe 6-9 Breaths.

Continue breathing as you match the form in the picture above.

Resting the top of your left knee on the floor for balance. Close your eyes and bring your awareness to your left hip and thigh. Take six to nine deep breaths in and out through your nostrils. Tongue at Fire Point (refer to tips).

Variations: Raise your arms up if comfortable.

Rest in Child’s Pose. Bring your right leg back, bring both knees to the floor and rest your forehead on the mat. Breathe in and out, four to six breaths.

Repeat other side. Gently come out of child’s pose by bringing your left leg forward, keeping the left knee bent and slightly in front of your left ankle for support. Breathe deeply.

TIPS

Create a Sacred Space
- Unplug the phone
- Place mat or towel down
- Dim the lights

Breathe in a Relaxed Manner
- Full deep breaths
- Breathe continually

Relax Through the Movement
- Place tip of tongue gently behind the two front upper teeth on the
ridge of your gum, this is called the Fire Point*.
- Relax your jaw, unclench your teeth
- Keep your shoulders relaxed, back, and down

Move Easily and Gently
- Never force or strain
- Smile with your eyes by gently bringing the corners of your
mouth towards you ears

Enjoy the Sequence
- Allow yourself the freedom to move your body in anyway it needs

Benefits

Improves posture and strengthens the spine

Lengthens the thigh muscle

Releases tension from the front of the hip

Strengthens the lower back and the buttocks muscle

Nourishes the large intestine (colon)

Safety Tips

It is very important to keep the front knee slightly bent in front of the left ankle for stability.

Avoid if your knees are uncomfortable.

If pregnant (Congratulations!)
Move knees out to the sides in the Equestrian Pose and Resting Child’s Pose

Never force or strain.

Feel the body for signs of comfort or discomfort. Always go for the comfortable choice.

Child’s pose can be done on the back with knees to chest if this is more comfortable.

This Week’s Mantra

Om Bhavam Namah
Pronunciation: Om Bah-Vahm Nah-Mah

“I am absolute existence”

This week:
Spend time in nature.

Be quiet

Tune into nature’s intelligence

Look in the mirror and gaze into your eyes. Connect with your spirit.

Connect with other people’s eyes and silently with them
Namaste (Nah-Mah-Sté)
Namaste: I honor the light in you which is the same in me.

Have a Wonderful Week
NAMASTE!

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