Sitting posture
Locate standing and fold forward and place your hands comfortably on the floor or on the block under your shoulders.
Wrap the right flat fingers (index and middle finger) around the right big toe. Transfer your weight to your left foot and hover your right foot on the floor.
Try to minimize the degree of tilting to the left leg, and start to lift the right leg directly to the side any amount. {Squeeze that yoga butt}
Find a depth you can hold, hold for 5-10 slow breaths, and release slowly. Repeat on your second side.
Horse style
Horse style
Stand wide, with your toes facing out, your heels turned inward, and your knees pointing toward the middle of your feet. Sit down and back, with your thighs parallel to the ground. Hold for 10-15 breaths, then slowly straighten your legs.
Chair slide
Enter the edge chair pose on the yoga mat, put your right foot on the mat and your left foot on the blanket or towel.
If you practice yoga poses on the carpet, the paper plate works surprisingly well. Lean forward halfway, and then slowly slide your left foot into the crescent position.
Maintain your core strength and support your lower back. Slowly slide your left foot back onto the chair and repeat the slow slide 10 times, then switch to the second side.
Plank changes
Enter the plank position and take a few deep breaths to find your alignment and stability. Change your posture as little as possible, and start to lift your right foot directly off the ground, and don't dump it on your lower back.
Only raise your feet to a position where you can maintain a neutral, square pelvis. Hold for 5-10 breaths, then repeat the same time on the second side.
Goofy Warrior
Stand with your right foot on a square in mountain style, and hover on an equal square with your left foot.
Take a moment to make sure your hips are flat. Try not to let your right hip protrude or become uneven, because you slowly move your left foot forward and backward 6 inches in each direction.
Do this for 30 seconds before entering Warrior 3-again keeping your right hip embraced and your hips straight.
Hold for 10 breaths, then repeat on the second side. Do about 20 such movements and you will feel the buttocks of yoga!
WTF Uttanasana
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