The course is suitable for beginner and experienced students. Step your LEFT foot forward between your hands and spin your back foot flat, so your toes are turned out to the side and the arch of your back foot is in line with the heel of your front foot.To celebrate the online Yoga Genie Lesson Plannerpassing the “10,000th shared yoga lesson plans” milestone, I copied the 1000th shared lesson plan and used it to quickly and easily create a 6-week yoga Hatha course.As you exhale, bring your hands to the floor on either side of your front foot, step back into Plank, and start to lower toward Chaturanga.Or bring your palms to touch in the center of your chest. Bring your arms straight in line with your shoulders, reaching them long and straight.Bend your front knee and, on an inhale, lift your pelvis and torso upright, opening your chest to the side.Step your RIGHT foot forward between your hands and spin your back foot flat, so your toes are turned out to the side and the arch of your back foot is in line with the heel of your front foot.On an exhale, straighten your legs bring your arms down, reaching wide and fold forward at your hips.If this is taxing for your neck or shoulders, lower your arms to where you can release any tension in your neck and keep your shoulders down.On an inhale, bend your knees, sit your bum back, and reach your straight arms up toward the sky, coming into Chair Pose.Share on Pinterest Illustration by Brittany England Tadasana (Standing Mountain Pose) On an inhale, lift your body, reaching your arms up and in line with your ears.On an exhale, bring your arms down and fold forward at your hips.On an exhale, step forward or jump to land with your feet between your hands.Look between your feet and hold for 5 breaths.Make sure your arms are straight and firm.On an exhale, uncurl your toes back to a flat-footed position, lift your thighs and hips up, and straighten your knees.Ensure your abs are engaged.Īdho Mukha Svanasana (Downward-Facing Dog) Keep your thighs lifting away from the floor as your tailbone reaches toward your heels.On an inhale, roll over the tops of your toes so you’re pressing into the tops of your feet.Urdhva Mukha Svanasana (Upward-Facing Dog) Lift your belly and keep the back of your neck long.Keep your feet and legs hip-width apart.Align your wrists under your elbows and bend your elbows halfway, or as low as you can while maintaining a neutral spine, hovering off the floor.On an exhale, either step back to Plank Pose and lower halfway or jump directly into Chaturanga, outlined below.Your hands can be flat outside of your feet, on your outer legs, or on blocks.Ĭhaturanga Dandasana (Half-Plank Position).On an inhale, reach your chest forward and lift your torso halfway up, with a long spine.Place your hands by your feet or outer shins or on blocks. ![]() ![]() On an exhale, bring your arms down, reaching wide, and fold forward at your hips.Some lineages add a slight backbend at the top of this movement. ![]() On an inhale, reach your arms up and in line with your ears.Utthita Hastasana in Tadasana (Arms Extended in Mountain Pose) ![]()
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