1. Buttock Kicks

Part 1 – Right Heel Kicking

1. Lie flat on the back and raise the left leg as high as possible.
2. Keep the leg straight, reach up and grab the ball of the left foot. If this is not possible, grab the ankle or the calf, keeping the leg straight.
3. Hold this position and begin vigorously kicking the buttock with the right heel.

4 – 6 minutes

To End – (default)

1. Inhale. Exhale, relax the breath.

Part 2 – Left Heel Kicking

1. Switch sides and repeat.

4 – 6 minutes

To End – (default)

1. Inhale. Exhale, relax the breath.

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2. Shoulder Stand Variation

1. Come into shoulder stand. Lift and straighten the legs and spine with the weight resting on the elbows.
2. Lower the left leg to the ground over the head, while keeping the right leg up.
3. Then raise the left leg and at the same time, lower the right leg.
4. Continue to raise and lower alternate legs in this scissor motion.

2 – 3 minutes

To End

1. Inhale. Exhale, relax the breath and come out of the posture.

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3. Life Nerve Stretch

1. Sit up and spread the legs wide apart.
2. Grasp the big toe of each foot.
3. Bring the forehead down to the left knee, then to the right knee, and then to the center.
4. Continue this left, right, center sequence with a rapid pace.

2 – 3 minutes

To End – (default)

1. Inhale. Exhale, relax the breath.

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4. Plow Pose

1. Come into Plow Pose. Lie flat on the back and lift the legs over the head.
2. Return to lying flat on the back, with the legs on the floor.
3. Continue this motion.

2 – 3 minutes

To End

1. Inhale. Exhale, relax the breath and come out of the posture.

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5. Locust Pose

1. Lie flat on the stomach with the chin on the ground.
2. Make fists of the hands and place them under the tops of the thighs, near the groin.
3. Point the toes and raise the legs as high off the ground as possible.
4. Keep the legs straight, hold this position and breathe.

3 minutes

To End

1. Inhale. Exhale, relax the breath and the posture.

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6. Locust Pose Variation

LION BREATH

1. Remain flat on the stomach with the heels touching.
2. Keep the arms relaxed by the sides, arch the spine up and raise the head and chest off the ground as much as possible.
3. Stick the tongue all the way out and breathe rapidly through the mouth.

2 – 3 minutes

To End

1. Continue this exercise as you transition to the next posture.

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7. Cobra Pose Variation

LION BREATH

1. Continue the breath and put the hands down to support the upper body, pushing up into Cobra Pose.
2. Bend the knees and bring the feet toward the head.
3. Arch the back and try to touch the head to the toes.
4. Hold this posture with rapid breath through the mouth.

2 – 3 minutes

To End

1. Inhale. Exhale, relax the breath and the posture.

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8. Bow Pose

Part 1 – Left Ear to Left Shoulder

1. Grab the ankles and arch up.
2. Bring the left ear to the left shoulder and hold this position.

3 – 5 minutes

To End

1. Inhale. Exhale, stay in the posture and relax the breath.

Part 2 – Right Ear to Right Shoulder

1. Repeat with the right ear to the right shoulder.

3 – 5 minutes

To End

1. Inhale. Exhale, stay in the posture and relax the breath.

Part 3 – Rocking

1. Remain in Bow Pose and being to rock back and forth.

3 – 5 minutes

To End

1. Inhale. Exhale, relax the breath and the posture.

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9. Squats

1. Squat down into Crow Pose.
2. Extend the arms out in front, parallel to the ground with the elbows straight. Press the palms together.
3. Inhale, stand up.
4. Exhale, squat down into Crow Pose.
5. Continue this up-and-down movement.

2 – 3 minutes

To End – (default)

1. Inhale. Exhale, relax the breath.

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10. Frog Pose

1. Come into Frog Pose.
2. Squat with the heels together and off the ground, the knees wide, and the hands on the ground between the knees.
3. Slowly raise the buttocks by straightening the legs.
4. Then return to the starting position.
5. Continue these frog squats, emphasizing the slow movement.

2 – 3 minutes

To End – (default)

1. Inhale. Exhale, relax the breath.

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11. Forward Bend

1. Stand with the legs straight.
2. Bend at the waist so that the torso is parallel to the ground.
3. Hang the head and arms down in a relaxed position.
4. Shout continuously as loud as possible.

2 – 3 minutes

To End – (default)

1. Inhale. Exhale, relax the breath.

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12. Spine Twists

1. Sit in Rock Pose on your shins, with your buttocks on your heels.
2. Place the hands on the shoulders with the fingers in front and the thumbs in back.
3. Begin to rhythmically twist left and right.

2 – 3 minutes

To End – (default)

1. Inhale. Exhale, relax the breath.

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13. Arm Flaps

1. Remain in Rock Pose.
2. Place the thumbs into the armpits so that the fingers rest on the chest, pointing toward each other.
3. Begin to raise and lower the elbows rapidly, as if flying.

2 – 3 minutes

To End – (default)

1. Inhale. Exhale, relax the breath.

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14. Yoga Mudra

LONG DEEP BREATHINGYOGA MUDRA

1. Remain in Rock Pose.
2. Interlace the fingers behind the back and bring the forehead to the floor.
3. Keep the arms straight and raise them up as high as possible.
4. Breathe long and deep

2 – 3 minutes

To End – (default)

1. Inhale. Exhale, relax the breath.

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15. Hand Press

1. Remain in Rock Pose.
2. Bring the arms in front of the chest, with the elbows bent and the forearms parallel to the ground.
3. Put the right hand on top of the left with both palms down.
4. Press the right hand down on the left hand and push the left hand up on the right.
5. Maintain maximum tension between the hands.

2 – 3 minutes

To End – (default)

1. Inhale. Exhale, relax the breath.

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16. Fist Grabs

1. Remain in Rock Pose.
2. Stretch the arms out in front, parallel to the ground.
3. Spread the fingers wide, with the palms facing each other.
4. In an alternating movement, make fists of the hands and pull toward the heart center with great tension.
5. Continue alternately stretching, grasping, and pulling with maximum tension

2 – 3 minutes

To End – (default)

1. Inhale. Exhale, relax the breath.

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17. Clapping

1. Sit in Easy Pose.
2. Clap the hands in front of the chest with the elbows straight and the arms parallel to the floor.
3. Immediately bring the arms out to the sides with the wrists bent back 90-degrees. Keep the arms straight and parallel to the floor.
4. Bend the arms up to clap behind the head.
5. Finally, bend the arms down to clap the hands behind the lower back.
6. Clap with maximum force and as loudly as possible – rhythmically and rapidly.
7. Continue this sequence in counts of four.

2 – 3 minutes

To End – (default)

1. Inhale. Exhale, relax the breath.

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18. Body Drops

1. Sit in Full Lotus Pose.
2. Place the fists on the ground close to the body.
3. Lift yourself off the ground and then drop the body down.
4. Continue.

0 – 1 minute

To End – (default)

1. Inhale. Exhale, relax the breath.

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19. Leg Lift

Part 1 – Left Leg

1. Sit on the right heel with the left leg straight in front and the toes pointed.
2. Place the palms on the ground near the buttocks.
3. Raise the left leg up to a 60-degree angle and hold.

3 minutes

To End

1. Inhale. Exhale, relax the leg down.

Part 2 – Right Leg

1. Switch legs.

3 minutes

To End

1. Inhale. Exhale, relax the leg down.

Part 3 – Both Legs

1. Raise both legs up to 60 degrees and hold.

3 minutes

To End

1. Inhale. Exhale, relax the legs down.

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20. Sufi Grind

Part 1 – Counter-Clockwise

1. Sit in Easy Pose and rest the hands on the knees.
2. Rotate from the waist, grinding deeply in a counterclockwise direction.

3 minutes

To End

1. Complete the rotation.

Part 2 – Clockwise

1. Change direction.

3 minutes

To End

1. Inhale in the center. Exhale, relax the breath.