Lie on your tummy with legs stretched out behind you.
Place your palms on the ground beside your ribs.
Make your legs long and strong as you press the tops of your feet down into the floor.
Press down into your palms as you lengthen your heart forward. Gently lift your head, chest, and shoulders off the ground.
Take a few deep breaths and then relax.
Try it again, this time move like a snake. Option to make snack sounds.
From snake/cobra pose, straighten your arms and continue to lift your heart up.
Make sure to squeeze your legs, and if you can, press the tops of your feet down so your knees lift off the mat.
Benefits of cobra and upward dog:
Strengthens your back and triceps
Awakening (can tend to help you feel more alert)
From your hands and knees, spread your fingers out and press your hands down into the floor at shoulder width apart.
Curl your toes under and lift your tail up.
Bend your knees a little bit and tilt your tail up and back. If your legs feel tight, take turns bending one knee while sending the heel of the other foot toward the floor and then switch to the other side.
To turn up the fun, lift one leg at a time to the ceiling to stretch your hips and legs.
To come out of it, rest your knees down, press your hips back toward your feet and rest in child’s pose.
Mouse Pose (Child's Pose)
From downward dog, place your knees on the ground.
Press your hips back toward your feets and allow your upper body to rest on the floor.
Pretend to be a mouse! "Squeak!"
Benefits of downward dog and mouse (child's) pose
Dropping the head can calm the mind
Helps quiet and calm the mind and body
Grounding, stabilizing, balancing poses
Sit with your legs stretched out wide.
Place the palms of your hands on the floor.
Folding forward, let your arms slide under your legs.
Time to be in your shell. Relax, breathe, and when ready, sit up tall again.