1. Yoga Poses Reference

2. BeginnerChallenge -Try bending your knees, coming up onto the balls of your feet, bringing the belly to rest on the thighs, then sink your heels, straightening the legs -Hold for 30-60 seconds -Begin in downward dog pose -Try raising one leg at a time, keeping it straight -Hold for 30-60 seconds Reference: http://yoga.about.com/od/yogaposes/a/downdog.htm Downward Dog Pose -From a standing position, come to your hands and knees with the wrists underneath the shoulders and the knees underneath the hips. - Push back raising the hips and straightening the legs. - Engage the front of your thighs strongly to take the weight off the arms. -Rotate the thighs inward, keep the tail high and sink your heels towards the floor.

3. BeginnerChallenge -Torso is parallel to the floor -Press outer arms inward and press fingers into the floor -Look at the floor and hold 30-60 seconds -Inhale: lift one leg parallel to floor; Exhale: on way down -Lengthen from raised heel to head -Looking at floor, hold for 10-30 seconds Reference Plank Pose - Start in downward facing dog. - Draw torso forward until arms are perpendicular to the floor and shoulders are over the wrists.

4. BeginnerChallenge -Step the left foot out towards the left side to allow more room for the hips to square. -Keep hands shoulder width apart when upward if this is more comfortable. -Ground down the outer edge of left foot while lifting the inner arch of the foot. -Really engage the quadriceps. Reference: http://yoga.about.com/od/yogaposes/a/warrior1.htm Warrior Pose - From Downward dog pose, bring right foot next to the right hand. - Pivot the left heel to turn toes out. - Bend right knee directly over ankle. - Draw the right hip back and left forward so hips are squared to the front. - Bring arms out to the side and up with palms together. - Repeat on other side.

5. BeginnerChallenge -Lift opposite arm to ceiling. -Look up, hold for 30-60 seconds. -Lift opposite arm & opposite leg. -Look up, hold for 30-60 seconds. Reference Half Moon Pose - Stand with feet on opposite ends of the mat (lengthwise). - Bend torso towards one leg and reach to foot or floor with same side hand.

6. BeginnerChallenge -Can keep hands beside hips for extra support. -Look forward, hold anywhere from 10-60 seconds. -Straighten knees and hold arms alongside legs parallel to the floor (can also put hands on floor for extra support). -Hold anywhere between 10-60 seconds. Reference Full Boat Pose - Start in a seated position. Lean back slightly - Bend knees and lift your feet off the floor. - Keep shins parallel to the floor and be sure to keep back straight.

7. Beginner Challenge -Stretch arms towards the ceiling looking forward. -Hold for 30-60 seconds. -Cross one leg over the next, hooking foot around the opposite calf. -Cross arms in front with bent elbows. -Backs of hands face each other hold 15- 30seconds. Reference Chair Pose Eagle Pose - Begin with feet together standing straight up. - Allow knees to bend and try to get thighs as close to parallel to the floor as possible.

8. BeginnerChallenge -Lengthen spine during inhalation and twist more with each exhalation. -Turn head slowly to side of the twist and hold for 30-60 seconds. -For a deeper stretch bend opposite leg bringing that foot under opposite hip. -Place other foot on opposite side of leg. -Hold for 30-60 seconds. Reference Marichi’s Pose - Begin sitting with legs straightened. - Bend one leg and bring in with foot as close to your torso as possible. - Rotate torso towards bent knee and wrap arm around bent thigh.

9. BeginnerChallenge -Try bringing the left leg lower onto the right. -Avoid placing the left foot directly on the right knee. -Use wall for balance if necessary. -Bring arms up towards the ceiling with palms touching. -Open arms out to the side. Reference:http://yoga.about.com/od/yogaposes/a/tree.htm Tree Pose - Feel your weight equally on all four corners of both feet. - Begin to shift weight over to right foot, lifting left foot off the floor. - Bend the left knee, bringing the sole of the foot high onto the inner right thigh. - Keep both hips squared towards the front. - Repeat while standing on the left foot.

10. BeginnerChallenge -Bring a block under the back of your hips. Let your weight rest on the block. -Lift one leg at a time straight up to the ceiling. Reference: http://yoga.about.com/od/yogaposes/a/bridge.htm Bridge Pose - Lie on the back, bend knees bringing soles of feet parallel on the mat close to the buttocks. - Lift the hips upwards towards the ceiling. - Interlace the fingers behind your back and straighten the arms pressing them down.

11. BeginnerChallenge -Strongly engage the legs and press them down to bring chest higher. -Keeping the chest high, bring the palms off of the floor and start to straighten the arms for a more intense back bend. Reference: http://yoga.about.com/od/yogaposes/a/cobra.htm Cobra Pose - From knees, chest and chin position, let the tops of the feet touch the floor and press them down. - Slide your chest forward keeping your hands in place. - Roll your shoulders back and lift chest higher while keeping lower ribs on the floor. - Keep your neck neutral.