Savasana– Lie on your back with the arms and legs extended. Take up space with your entire body. Turn your palms to face up and let the shoulders and hips melt into the floor. Close your eyes and start to draw your awareness to the breath. Focus on extending the inhales and exhales. Notice if there are any areas in your body that are tight or tense and concentrate on sending the breath into those parts of the body. Spend as much time as you would like here.
Reclining Twist– draw your knees up towards your chest and with the shoulders rooted down extending your arms out long. Gently let both of your knees fall over to the right. Stay here for a few minutes and when you are ready to switch sides, lift the knees and lower them to the left. After you have completed both sides, spend some time with the knees drawn up towards the chest gently rocking from side to side massaging the lower back.
Sphinx– Come onto your belly. Place the forearms onto the mat with the elbows just below the shoulders and lift the chest. If this doesn’t feel well in your lower back, walk the elbows a bit forward; which will lower the chest closer to the floor. If there are any sharp pains or aches then release the chest to the floor. Simply lying on your belly may be a good enough back bend for you. Remain in this pose for up to 5 minutes pressing down gently with the forearms, pelvis and toes. To release, lower the chest to the floor and rest your cheek to one side for a few moments then press up and come onto your back.
Locust- From your belly, extend arms long next to your torso. Begin to lift the head, chest, arms and feet off the ground. Extend through the arms and the legs and roll the shoulder heads back towards your hips. Press your pelvis into the ground without tensing up in the glutes. Stay here for 5 deep breaths, rest and repeat twice more. (You may want to put a blanket underneath your pelvis for extra padding)
Butterfly– From a seated position, bring the soles of the feet together and draw them away from you creating a diamond like shape with your legs. Allowing your back to round, fold forward, resting the hands on your feet or on the ground in front of you. Let your head be heavy here and keep the sit bones pressing gently into the mat. Option to elevate the hips with a blanket or block if needed. Stay here for 3-5 minutes and slowly roll yourself back up and extend your legs.
Childs Pose-Come onto your hands and knees. Bring your big toes together and sit back onto your heels. Lower your chest to rest on your thighs. If you would like, you can separate the knees wide and rest the chest towards the floor between the thighs. Extend your arms forward. Stay here for 3-5 minutes and to release walk the hands back toward the knees as you slowly lift the torso.
Standing forward fold- Stand up and separate your feet hips width distance apart. Soften your knees as you hinge forward at the hips and fold your torso over your legs. Bring your hands to opposite elbows. Let the head be heavy and continue to keep a gentle bend in the knees. Stay here for a just a couple of minutes and to release, take the hands to the ground and bend the knees lowering into a squat. You can work back and forth between the two as many times as you would like.
Savasana-Stay here as long as you would like.