1. TREE POSE
- Shift your weight into your right leg
- Start by simply sliding the sole of your left foot to your inner right ankle
- Ground down through all 4 corners of the right foot
- When you feel steady, slide your foot to your calf and then perhaps your inner thigh, take your time, connect to your breath
- Bring your hands to your heart centre and you have the option to expand your arms over head
- Repeat on the other side
2. SUPPORTED BRIDGE POSE
- Lay down on your back
- Bend your knees and plant your feet into the ground
- Make sure your fingertips can graze the backs of your heels
- Press down into your feet to lift your hips up
- Place a block, bolster or even a rolled blanket underneath your sacrum
- Let the palms face up with the arms wide and let go
3. BADDHA KONASANA OR BOUND ANGLE POSE
- Bring the soles of your feet together and let your knees wing out
- For a more passive and cooling approach, make a wider diamond shape with the legs
- Rest the forearms on the knees and gently let the arms slide down the shins with the palms facing up
- Let the spine round, belly rest and let go
- Hold for 3 - 5 minutes
- For a more dynamic experience, bring your hands around behind the base of your spin on the floor
- Scoot your sit bones closer to your feet and make a smaller diamond shape with the legs
- Clasp your hands around the feet
- Keep the spine long and straight and belly toned
- Start to fold forward but avoid rounding the spine
4. EKA PADA RAJAKAPOTASANA OR PIGEON POSE
- From table top on hands and knees, bring your right knee behind your right wrist
- Pivot your right shin in slightly, the more you pivot, the more sensation you will feel
- Walk the left leg back a little and square the hips to the floor
- Paw your hands forward while keeping your spine long
- Keep a little activity in your legs while folding forward
- Repeat on the other side
5. VIPARITA KARANI OR LEGS UP THE WALL
- Scoot your bum up against the wall
- Swing your legs so that they stick up towards the ceiling
- Option to put a bolster or pillow underneath the sacrum or low back for more elevation