Pose No.

#1

#2

#3

#4

#5



#6


#7

#8

#9

#10

#11

#12

#13

#14

#15


#16


#17


#19


Hand Position

Stretched out long[DM1] 

Hands/arms stretched out over head

Hands/forea#rms behind back

Three middle fingers tuck in back of knee

Hands start above head, cross at shoulders, forward fold, grab ankles and pull energy up towards pelvis.  At pelvis push energy up through torso and back behind ear and out through top of head

Rear hand pulls energy from back of front shoulder, circles the elbow and pull energy out through each finger with a pinch

Both hands reach up and press in between shoulders and pull energy up through center of neck and through top of skull

Fingers of both hands begin at center of forehead and pull energy across forehead towards corner of eye.  Bringing energy out and away from body

Heals of hands are placed just below collar bones and energy is pushed up throat and behind ear

 

 

 

Middle 3 Fingers Behind knee & Opposite hand at knee hinge

Roll over toes of each foot 3 times

Both hands reach up and press in between shoulders and pull energy up through center of neck and through top of skull

Fingers of both hands begin at center of forehead and pull energy across forehead towards corner of eye.  Bringing energy out and away from body

Heals of hands are placed just below collar bones and energy is pushed up throat and behind ear

 

 

 

 

Activity/Pose

Yoga Nidra-imagine healing light

Child’s Pose

Child’s Pose

Child’s Pose or Kneeling Pose

Modified Sun Salute




Modified Bow & Arrow


Forward Fold


Forehead Sweep



Throat to Ear Sweep

High Lunge – Twist

Modified Side Angle

Chair Sit

Modified Pyramid

Roll Over Toes

Forward Fold

Forehead Sweep

Throat to Ear Sweep

 

 

Child’s Pose

Body Position

Corpse

Face down/knees bent

Face down/knees bent

Face down/knees bent or Kneeling

Standing to Forward fold and back to standing




One leg faces forward & opposite angles to front


Forward fold, head down, tail bone up


Mountain Legs



Mountain Pose

 

 

 

Extend one leg forward / opposite back

Mountain Legs

Forward fold, head down, tail bone up

Mountain Legs

Mountain Pose