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For those of you who know the benefits of a daily yoga asana practice, the 60-minute sequence below offers poses you could do every day. However, should 60 minutes be too great a commitment, choose 3 or 4 poses instead of all 12. A little bit of daily yoga goes a long way toward increasing strength, flexibility and self-awareness.

Yoga Actions: continue with the actions listed below by attempting one or all three actions in each pose.

  1.  Grounding:  Lift (or draw a line) from the centre of the inner feet arches to the inner ankles, inner knees and inner trochanters.  Draw a line from the inner ankles to the outer heels.
  2. Stabilizing:  Draw the rectus abdominus up, from both sides of the pubic bone, to the xiphoid process.
  3. Broadening & Lengthening:  INHALE into the left and right sides of the floating back ribs (bottom of rib cage) to release and lengthen the lumbar spine down and the thoracic spine up.
https://www.kenhub.com/en/library/anatomy/rectus-abdominis-muscle

VIRASANA
Practice visualizing the yoga action and then find your breath.

CAT-COW    5 reps
CAT-COW    5 reps
ADHO MUKHA SVANASANA (downward-facing dog)
1) Exhale into AMS; Inhale to hands & knees—4 repetitions
2) Hold 5th repetition—build up to a 2 minute hold

ANJANEYASANA (Low lunge) 
1) HASTA
2) OPEN ARMS & CHEST

VIRABHADRASANA II (Warrior 2)
UTTHITA TRIKONASANA (Triangle)
hand on low, medium or high block
VRKSASANA (Tree)
SALABHASANA (Locust)
SETU BANDHA SARVANGASANA (Bridge)
press down through upper arms & heels
GOMUKHASANA (Cow face)    
1) arms & legs
2) forward fold
VIPARITA KARANI (Legs up the wall)                           
1) with or without block under shoulder blades
2) hold for 5-12 minutes
SAVASANA (Corpse)
1) weight on wrists/forearms
2) stay for 5-10 minutes

Be well, stay safe and Namaste.

Author: Helen Maupin

Author: Helen Maupin

Helen is passionate about transforming fear into love — from her, for her, for all. She expresses her commitment to transformation through writing poetry, self-awareness and yoga books, co-designing organizations into adaptive enterprises and deepening her daily meditation and yoga practices.

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