Utthita Trikonasana
Stand in Tadasana facing the long side of yoga mat.
Take a step to the side, keeping a comfortable distance between the feet.
Turn the left foot 90 degrees to face front of mat and the right foot at an angle in the same direction, for balance.
Keep the heels in the same line and the hips and chest facing long side of mat.
Inhale, lift the arms parallel to the ground
Exhale as you lean body over the extended left leg (note - do not hyperextend left knee).
Bring the left hand down to the ground on the inner portion of the left foot, or anywhere on the left leg where it feels comfortable. Right arm extends into air. Body is in a side bending position.
Release the tension in the neck; allow the neck to drop a little and turn the face to look up at the extended right arm or look down at the left foot if not comfortable looking up.
Stay in the posture for up to 6 deep breaths
Inhale, stand back up, keeping the arms open parallel to the ground
Exhale, lower the arms by the side.
Turn the feet back to their original position, facing long side of the mat.
Repeat the same instructions, this time with the right foot turn at 90 degrees and the body leaning over to the right.
When finished, you may step the feet back to Tadasana
Utkatasana
Stand in Tadasana with the feet shoulder width apart
Inhale as you raise the arms overhead; you may join the palms and look up
Exhale as you bend the legs, pushing the buttocks to the back to come down to a deep squat, keeping the spine straight, arms extended upwards. Try to keep the knees over the ankles or only slightly in front.
You should be able to see the toes if you look down at the feet. If not, move the buttocks more to the back.so as to feel you are sitting back.
Stay in the posture for up to 5 breaths
Inhale as you push down with the feet and stand up with arms overhead.
Exhale as you sweep the arms down by the sides into Tadasana
Uttanasana
Stand in Tadasana.
On inhale- place hands on hips and bring elbows slightly back.
On exhale - Bend forward from the hips. As you bend forward, lengthen the torso/chest by drawing the chest out from the groins to create space to enable you to move more fully into the forward bend. Bring the palms or fingertips to the front or side of the feet or hold the back of the ankles. Press heels firmly into mat as you lift the hips up, bending knees if needed. Head hangs without tension.
Hold the posture for 3-5 breaths. With each inhale, lift and extend torso slightly with the breath. With each exhale, bend more deeply into the posture.
To come up, bring hands to hips, and lift the chin. Extend torso length and come up on the inhale back to Tadasana.
Vajrasana
Kneel down. Sit on heels, feet relaxed on the ground, toes pointing back. Keep spine, neck and head straight. Relax in this posture. Heels are apart and great toes touching or almost touching.
Dynamic Vajrasana
Start in vajrasana
On inhale, rise up on the knees, sweeping the arms overhead. Lift the chin slightly and extend the spine upwards.
Exhaling, bend the body forward, sit back on heels, placing the forehead on the ground, and simultaneously sweep the arms down beside you. You may relax the arms by the side or sweep the arms up behind the back, raising them as high as you can comfortably.
Inhaling, sweep the arms forward and above the head as you rise up on the knees.
Exhale, sit down on the heels and relax the arms down by the side into vajrasana
Repeat a few times.
Breath variation
Stay in any of the postures for a few breaths, either in vajrasana, with arms overhead or in balasana.
Virabhadrasana I (Warrior I Pose)
Stand in Tadasana at the back of the mat.
Take a wide step backward with the right foot (approximately 3/4 of your mat).
Bend left knee, keeping ankle behind or on top of knee joint.
Note: The left foot should be facing forward and the right foot should be at about 45 degree angle facing forward also.
Pivot your hips and chest to face forward. Bend the left leg. Note: make sure the forward right knee is not overextending beyond the foot.
On inhale, raise the arms overhead lifting the spine straight; brace abdominals, strong legs and weight evenly distributed on both feet.
Gaze straight forward or upwards toward hands. Feel the strength, courage and determination. Let the body language be that of a spiritual warrior.
Stay in the posture for a few deep breaths.
On exhale, step forward with right leg as you lower the arms down to the sides.
Repeat on the other side.
Note: make sure the forward knee is not extending beyond the ankle.
Virabhadrasana II (Warrior II Pose)
Stand in Tadasana at front of the mat.
Take a wide step back with the right foot (approximately 3/4 of your mat). The hips and body are facing sideways. Right leg is extended straight, right foot firmly grounded.
Keep left knee bent with knee above ankle or behind ankle.
Note: The left foot should be facing forward, the right foot facing 45 degrees to the side of mat.
As you inhale, raise the arms to shoulder height. Turn face to gaze at left hand.
Brace abdominals, keep the spine straight, legs strong, weight evenly distributed on both feet.
Feel the lifting of the spine as you ground down.
Note: make sure the forward knee is not overextending
beyond the foot.
Feel the attitude of strength, courage and determination. Let your body language be that of a spiritual warrior.
Stay in the posture for a few deep breaths.
Exhale, sweep the arms down, then step forward, and repeat on the other side.
Virabhadrasana III (Warrior Pose)
Stand in Tadasana. Move into Virabhadrasana I.
Slowly lean the upper body forward, bringing the weight onto the front leg.
Keep extending the arms overhead as you slowly lift the back leg off the ground. Extend the front leg without locking the knee, and bring the arms, body and back leg parallel to the ground.
Stay in the posture breathing slowly.
Exhale as you bring the back leg down and lower the arms to stand in Tadasana.
Center for few seconds. then move into Virabhadrasana 1 and repeat asana with other side.
Vrksasana (Tree Pose)
Stand in Tadasana. Shift your weight on to the right leg and press the sole of left foot onto the inner edge of the right thigh with toes pointing downward; knee is opened to the side. Right leg should be strong and hips facing forward.
Focus eyes on a spot some 10 feet away. When eyes are still, mind and body follows.
Place hands in anjali mudra (prayer pose) and slowly rise above your head with full awareness.
Inhale and exhale for a few deep breaths.
Release and repeat on the other side. .