Body Scribe

Ashtanga Yoga

Ashtanga means “eight limbs” and is a style of yoga that synchronizes breathes with movements as you shift postures. Students of this style of yoga memorizes the sequence and the instructor only assists them while executing movements.

Lizard Pose

Begin in a downward-facing dog position then, bring both forearms to the floor. Place right foot beside your right arm while lowering your left knee close to the ground. This pose will stretch the hamstrings, quadriceps and hip flexors.

Extended Puppy Pose

Start on all fours then, move arms few inches forward while feet are hip-width apart. Push hips upwards then, back halfway towards the heels while keeping hands straight and firm on the floor. Hold the position for 30 to 90 seconds.

Stay in Twisted Downward Facing Dog posture for 5 to 10 seconds before switching sides to really stretch the calves, hamstrings, legs and arms.

Dolphin Pose with Leg Lift works out multiple muscle groups simultaneously such as the arms, core, hips and legs. It is best to do 10 to 15 leg lifts per side.

Star Plank is an isometric hold that focuses on your arms and abdominals. From a normal plank pose, shift body weight to one side then, form an “X” with your body.

Lunge with Spinal Twist

Stand with feet together then, shift to a lunge position by taking a big step forward with left foot. Right leg should be kept stretched behind, twist the body then, place right hand on the floor while the other hand is extended overhead. Hold for 30 seconds then, switch sides.

Child’s Pose

Kneel on the mat with feet together behind you. Sit on your heels and lean forward resting your forehead on the floor and extending your arms in front. Hold this position for 30 seconds to feel the stretch on your back, shoulders and neck.

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Twisted Monkey Pose

Step right foot forward then, lower back knee to the floor and turn the right toes out. Bend the back knee and grab it with your right hand. Hold the pose for 20 to 30 seconds then, repeat on the opposite side.

Revolved Crescent Lunge

Stand tall then, take a big step forward with your right foot leaving the left leg extended behind. Draw hands together, twist body to the right and hook left elbow to the outside of your right thigh. Hold the pose for three breaths before returning to the center and switch sides.