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FRONT LUNGE
Sanskrit: none

Benefit: Strengthens leg and back muscles; stabilizes hips; stretches hip flexors; and improves balance.
“In yoga, we practice challenging our balance physically so we develop patience and skill to practice balance in the rest of our lives.”

Movement

• From Downward Facing Dog, inhale and step forward with your right foot through your hands, placing foot flat on the floor and lowering hips into lunge so your torso forms one straight line from head to hips, right knee bent and aligned over right ankle, left heel lifted.
• If you can balance (and did so on the other side), sweep arms up overhead, forearms parallel; keep your breastbone lifted, spine long, abdominals in and tailbone down. If you can’t balance, keep your hands on the floor.
• Exhale and hinge forward from your hips as you lower your hands to place them on the floor on either side of your right foot.

[STANDING] FORWARD BEND
Sanskrit: Uttanasana

Benefit: Increases mobility of the spine and hamstring flexibility.

“The action of bowing is an action of gratitude, a chance to be grateful for the body we have, bowing to our own divine light.”

Movement:

• From the Lunge, keep hands on the floor, then inhale and push off your left foot to bring your left foot next to your right foot, big toes together and heels slightly apart.

• Exhale and hang in a forward bend as you hinge at your hips, to “fold your torso” over your thighs; keep knees bent if you need to, otherwise straighten legs.
• Hang upside down with head and neck toward the floor. Don’t let your shoulders hunch; you want to create maximum length in your neck by keeping your shoulders pulled away from your ears so you feel no tension in your neck as you hang. Keep your neck in line with your spine.
• Let your fingers touch the floor on either side of your feet or place hands on your shins if you have less flexibility; straighten legs only to the point that it is comfortable.

REVERSE RAISED HANDS TO MOUNTAIN POSE
Sanskrit: Reverse Urdhva Hastasana to Tadasana

Benefits: Improves muscle balance; posture; spine and core strength; and increases energy.

Movement:

• Inhale and straighten torso upward as you bring arms up, out and overhead, arms straight and parallel as you reach a fully upright position, legs straight, tailbone pointing down toward floor, chin level.

• Exhale, lowering your arms to your sides and come to standing position in Mountain Pose.

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