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1. Marjarasana (Cat Pose) Instructions to reach the pose – Come onto all your fours with your knees hip distance apart. – Bring your hips over your knees. – Push your toes into the mat. – Inhale and tuck your tailbone and round your back. – Draw your navel towards your spine. – Lower your head and bring chin to chest. – Hope for a few breaths and repeat a few times.
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2. Ustrasana (Camel Pose) Instructions to reach the pose – Sit on your knees, legs hip-width apart. – Push your hips forward, inhale and expand your chest, keep your core engaged and move backwards. – Drop your shoulders back and place your palms on your heels. – Let your head and neck extend backwards. – Stay in this pose for 30 to 60 seconds and gently release.
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3.Supta Matsyendrasana (Supine Twist) Instructions to reach the pose – Lie on your back. – Bring your knees close to your chest. – Extend both arms out. – Let both knees drop to one side, stacking the knees on top of the other. – Both shoulders on the mat. – Repeat on the other side.
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4. Ardha Matsyendrasana (Seated Twist Pose) Instructions to reach the pose 1. Sit cross legged on the mat. 2. Lift your right knee and place its sole on the mat outside your left knee. 3. Inhale and raise your left hand to the ceiling stretching it up, exhale and bring your left 4. elbow down to the outside of your right knee while twisting your torso to the right side from the base of your spine. 5. Place your right hand on the mat behind your hips for support or if comfortable wrap it
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5. Setu Bandhasana (Bridge Pose) Instructions to reach the pose 1. Lie down on your back, bend both knees (knees facing the ceiling and hip width apart) 2. Move the feet closer to the buttocks and press the feet into the floor. 3. Inhale and lift the hips up. 4. Press down into the arms and shoulders to lift the chest up. 5. For advanced practice take the hips up higher.
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