Saray Hernandez 3rd period

Yoga Poses
1) Thread the Needle: From all fours, reach your right arm underneath your body, allowing
your right shoulder and temple to release to the ground. Your left hand can stay where it
is, or crawl a bit to the right over your head. Breathe here for 10 deep breaths, and then
repeat on the other side.
2) Child Pose: Start on all fours with your arms stretched out straight in front of you, then
sit back so your glutes come to rest just above but not touching your heels. Hold
the position for 5 to 10 breaths, and repeat as many times as needed for a good, soothing
stretch.
3) Downward Facing Dog: Start on your hands and knees, with your hands slightly in front
of your shoulders. Pressing back, raise your knees away from the floor and lift your
tailbone up toward the ceiling. For an added hamstring stretch, gently push your heels
toward the floor. Hold the position for 5 to 10 breaths, and repeat the pose five to seven
times.
4) Child Pose:
5) Upward Forward Bend: Stand straight with feet shoulder-width apart, and your knees
loose, not locked. While you exhale, hinge at your waist and bend forward, reaching
toward the floor. Dont worry if you cant reach all the way to the floor at first; just stop
wherever your hamstrings feel a comfortable stretch.
6) Two-Knee Twist: Lying on your back, bend your knees into your chest and bring your
arms out at a T. As you exhale lower your knees to ground on the right. Keep both
shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away
from the right arm.
7) Sphinx Pose: Lay on your stomach and move your arms out in front of you. You will
spread your hands and lay there for about 6 breaths.
8) Chair Pose: standing with the feet together or hip-width apart, and bending the lower
body down as if you were sitting on a chair. Raise the arms to the ears and raise the chest
up to complete the pose
9) Knee Press: Lie on your back. Bend both legs and, helping with your hands, draw your
thighs to your stomach as you exhale.

10) Half Moon Pose: Stand up straight. Raise your arms through your sides. Clasp them over
your head, stretching your index fingers up. Bend your torso to the right, keeping your
arms straight and stretching to the side.
11) Upward Table Pose: Sit down straight with your legs bent. Press your palms against the
floor behind your back. Pushing with your hands, raise your pelvis so that your thighs
and back are parallel to the floor.
12) Plank: Take the table pose. Move your thighs backward and straighten your legs. Keeping
your arms straight, make your head, torso and legs form one line.
13) Easy Pose: Sit straight with your legs crossed. Keep your back strong and chin parallel to
the floor.
14) Left Forward Bend:
15) Right Forward Bend:
16) Seated Forward Bend: Sit straight. Keep your legs straight together or apart at the width
of your thighs. Extend your backbone up and start bending towards your legs. Try to
move your stomach to your thighs first. As you reach your edge with a straight back,
lower your head and grab your legs
17) Child Pose:
18) Easy Pose:
19) Half Boat Pose: Sit straight, bend your legs. Press your hands against the floor behind
your back and raise your half-bent legs with your shins parallel to the floor. Balancing on
your pelvic bones, straighten your arms in front of you at your shins' level. Try to keep
your back straight
20)

High Boat Pose: Sit straight with bent legs. Press your palms against the mat

behind your back and lift your legs. Balancing on your pelvic bones, move your arms in
front of you parallel to the floor. Straighten your legs. Try to keep the angle between your
legs and torso at 90 degrees. Keep your back straight