Yoga Benefits

By bringing your head lower than your heart in part of this sequence, your heart gets a rest and your head receives extra blood circulation.

Benefits

Improves strength and flexibility of the arms and legs; clears complexion; improves memory and focus

Focus

Keep your movements smooth and graceful, maintain deep, even, and rhythmic breathing.

1. Stand with your feet hip-width apart. Bring your hands to the front of your chest, fingertips together and palms facing down.
2. Inhaling, jump your feet to hip-width apart while bringing your arms out to your sides at shoulder height, palms facing down.
3. Turn your right foot out to the side, and look to the right. Exhaling, lunge forward onto your right leg. Inhaling, return to the upright position, exhaling, repeat the lunge.
4. Inhaling, return to the upright position, exhaling, lunge a third time. Place your right palm flat on the floor, inside your right foot. Bring your left arm straight over your head, close to your ear. Pull your left shoulder back to a point of resistance.
5. Inhaling, return to an upright position while lifting your arms to shoul­der height, palms facing down. Turn the right foot back in.
6. bend forward with a flat back. Place your palms flat on the floor on either side of your feet (bend your knees if necessary).
7. Jump back and step feet 2-3 feet apart. Press into your feet and hands, drop your head between your shoulders, and lift your hips toward the ceiling to create an inverted “V” shape.
8. Jump your feet off the ground 7 times, bringing your heels close to your buttocks. Increase the height of your jumps as you gain confidence.If you suffer any discomfort when jumping, step your feet apart instead.
   

   

9. On the last jump, land with your feet 4-6 feet apart on the floor. “Walk” your hands back until they are under your shoulders, then make two fists on the floor. Step your feet in, close to your hands.
10. Inhaling, stand up while lifting your arms out to your sides at shoulder height; exhaling, bring your hands to your chest, fingertips together and palms facing down.
11. Inhale deeply and slowly, then repeat the sequence 6 more times. Alternate lunging to the side in each sequence.