Cat Pose and Dog Tilt

 

Please come to all fours, hands under shoulders, hips over knees. Exhale the breath while rounding your back like a rainbow or Halloween cat. Tail bone tilts towards floor, belly presses towards back (not aggressively) , chin tucks towards chest. Inhale evenly rotating your hips the opposite direction.

Tail bone tilts towards the sky, belly relaxes down, chest draws forward and chin and gaze reaches up. Continue moving and breathing evenly between these to poses.

 

Mountain Pose 

Stand tall. Feet parallel and hip width. With feet pressing deep in to the floor begin to draw energy up your leg by lifting just the arches of both feet.  Firm the front of your thighs and gently draw your lower belly in dropping your tail bone towards your heels. Stand taller, relaxing your shoulders, face muscles and gaze. Pressing feet to the earth, reach the crown of your head to the heavens and fill that space with your presence and breath.

 

Tree Pose

Stand by the wall or a high back chair for support. Lift your left leg up placing the sole of your foot either on your shin or inner thigh, toes pointing down.  If you are steady float your hands towards your heart. Ten breaths. Do left side.

 

Relaxation Pose

Lie on your back with your legs higher than your heart. Be sure your knees are supported. Feel your lower back long and resting against the floor.  Relax your arms by your sides, palms face up. Wriggle your shoulders away from your ears and close your eyes. relax your face muscles. Let go the breath. Experience relief by being still, awake and relaxed.  Listen to the noise and the silence between the noise. Rest with peace.