Here is a breakdown of the 6 poses we will focus on in this 3 min video.

1. Mountain Pose

Benefits Include: Stabilizes the core. Strengthens the legs, especially the thighs and calves. Stretches the arms and torso. Lengthens the Achilles' tendons. Builds heat in the body. (yogapedia.com)

2. Forward Fold Variation with Forearms on thighs

Benefits Include the lower back, shoulders, neck, and hips in order to release the tightness and stiffness of the muscles. A quick way to awaken and open the upper body joints, nerves, and muscles to release stiffness. (tummee.com)

3. Half-way lift

Benefits Include Stretches hamstrings and calf muscles. Stretches the front torso. Strengthens quads. Strengthens the back (specifically erector spinae muscles, but others as well). Extends the spine. Develops flexibility in the hips and hamstrings. (adventureyoga.com)

4. Alternate leg raises

Benefits Include a better range of motion in the hips. better body stabilization. use of muscles that aren't usually active in those who sit for prolonged periods each day. improved muscle endurance. (healthline.com)

5. Full Forward Fold

Benefits refer to Forward Fold above.

6:Chair Pose

Benefits Include: Strengthening the supporting muscles of the major joints, such as the shoulders, hips, knees, and ankles. Develop core strength. Strengthen the quads and gluteals. Help protect the knee joint by building stability. Build heat in the body. Open shoulders and chest. Improve breathing.

No experience is needed. All classes are curated to work within what you have in your surroundings.

Props to consider having nearby:

a wall

a blanket

blocks

pillows

bolster

strap

wedge

chair

These tools will help make the practice easier and more accessible if going up and down is not for you. Remember to always take it easy and take it as it comes.

Every day our bodies are different as well as our practice.

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