GARUDASANA (Eagle Pose)

• Begin in Tadasana
  
• Bend both knees and cross right leg over left (place right foot on block if needed, or bring right foot behind left ankle)
  
• Open arms wide and cross left elbow over right, bend elbows and intertwine forrearms with either the backs of the hands or palms of the hands together
  
• Lift elbows away from chest and release shoulders as you sit into the pose
  
• Hold 5-10 breaths then release and change sides
  
• Therapeutics: Stretches shoulders, lower back and hips, strengthens legs
  
• Preparation: Utkatasana
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PARIGHASANA (Gate Pose)

• Begin kneeling        
  
• Straighten left leg and press toes towards floor to prevent hyperextension of knee
  
• Exhale and side bend over left leg bringing left hand to block behind knee or to floor
  
• Reach right arm overhead and keep tail bone long
  
• Hold 5-10 breaths then release and change sided
  
• Therapeutics: Stretches side body, armpits and lower waist
  
• Preparation: Supta Padangusthasana I & II
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PARSVA KONASANA (Side Angle Pose)

• Stand with feet wide apart
  
• Turn right foot in 30 degrees and left foot out 90 degrees
  
• Inhale arms out from shoulders
  
• Exhale and bend left knee
  
• Bring left elbow to left knee or left hand to a block behind the left foot
  
• Raise right arm overhead and stretch entire right side of body
  
• Hold 5-10 breaths then release and change sides
  
• Therapeutics: Opens side body, strengthens legs
  
• Preparation: Virabhadrasana II
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TADASANA (Mountain Pose)

• Stand with feet hips width apart (or toes together, heels slightly separated)
  
• Engage the muscles of the legs towards the bones
  
• Draw the belly in and release the tail bone
  
• Lift the chest and draw the shoulder blades down
  
• Press the crown of the head towards the ceiling
  
• Hold 10-20 breaths
  
• Therapeutics: Grounds the body and prepares for all standing poses, improves balance
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TRIKONASANA (Triangle Pose)

• Stand with feet wide apart
  
• Turn right foot in 30 degrees and left foot out 90 degrees
  
• Inhale arms out from shoulders
  
• Exhale and cock hips to the right
  
• Reach left arm parallel to floor to lengthen the left waist and bring left hand on block
  
• Rotate the chest towards the right and reach right arm towards ceiling
  
• Hold 5-10 breaths then release and change sides
  
• Therapeutics: Opens side body, strengthens legs, eases pain in the lower back
  
• Preparation: Supta Padangusthasana I & II, Adho Mukha Svanasana
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UTKATASANA (Chair Pose)

• Begin in Tadasana
  
• Bend both knees and lower pelvis, grounding thighs
  
• Inhale arms either parallel to floor or overhead and lean torso forward from hips
  
• Hold 5-10 breaths and release
  
• Therapeutics: Strengthens legs, core and lower back
  
• Preparation: Supta Padangusthasana, Thread the Needle, Tadasana
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UTTHITA PADANGUSTHASANA (Extended Big Toe Pose)

• Begin in Tadasana
  
• Lift right foot and either hold foot with right hand or use strap
  
• Keep right hip level with left hip and ground left standing leg
  
• Extend left arm out to side or over head
  
• Engage belly and lengthen tail
  
• For a fully supported version, prop foot on a chair at the wall as shown here
  
• Therapeutics: Strengthens legs and core, opens hips
  
• Preparation: Supta Padangusthasana I & II, Trikonasana
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VIRABHADRASANA I (Warrior I)

• Turn right foot in 60 degrees and left foot out 90 degrees
  
• Turn hips towards front foot and balance weight on both feet
  
• Inhale arms overhead
  
• Exhale and bend left knee
  
• Draw belly up and release tail bone towards floor
  
• Hold 5-10 breaths then release and change sides
  
• Therapeutics: Opens front body and psoas,strengthens legs, improves balance
  
• Preparation: Virabhadrasana II, Bhujangasana
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VIRABHADRASANA II (Warrior II)

• Stand with feet wide apart
  
• Turn right foot in 30 degrees and left foot out 90 degrees
  
• Inhale arms out from shoulders
  
• Exhale and bend left knee
  
• Keep torso upright and do not lean over bent leg
  
• Gaze towards left hand
  
• Hold 5-10 breaths then release and change sides
  
• Therapeutics: Strengthens legs and increases balance
  
• Preparation: Supta Padangusthasana I & II
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VRKSASANA (Tree Pose)

• Stand with feet hips-width apart
  
• Engage legs and bear weight on right leg only
  
• Draw left foot onto calf or inner thigh (do not press on side of knee)
  
• Press foot against leg and leg against foot
  
• Draw belly in and release tail bone towards floor
  
• Inhale and draw arms overhead without gripping shoulders
  
• Hold as long as you can balance with comfort, release and change sides
  
• Therapeutics: Mental focus and balance, leg strength, stretches inner thighs
  
• Preparation: Supta Padangusthasana I & II,   Virabhadrasana II
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