Yoga Home Guide to Get You Moving
by Colleen Verton, Pink Lotus Yoga

Centering Pose - sit in easy pose with the heels lining up with the groin, arms stretched and resting on the knees, palms up, thumb and index finger form a circle allowing the energy to flow back into your body not just out the finger tips. Concentrate on your breathing, slow the body down, quiet the mind.   
 
Stretch the right leg straight out from the body, toes are pointed to the ceiling, tuck the left leg close to the groin. Exhale and slowly forward fold over the extended right leg leading with the chest. Use a pillow if you wish to take the pressure of the spine. Come up slightly on the inhale, fold forward on the exhale. (5 times).  Reverse the legs.
 
Roll onto hands and knees in Table Pose do a series of cats and cows. Cat – roll a C curve in the spine, tighten the buttocks and abdominal muscles, push through the hands to stretch the shoulders, eye gaze is down. Cow - push the belly toward the floor, eye gaze shifts to the ceiling. Follow these with hip rotations, left and right side.

From table, tuck the toes under, inhale and on the exhale lift the hips to the ceiling into Downward Dog. The head drops between the arms, the chest pushes to the floor, tailbone to the ceiling, pushing the heel down into the floor.

From table, walk the hands back to the knees, push up into a ball, balancing on your toes. Hold this ball for several breaths. Then, inhale and on the exhale the tailbone rises while the heels drop to the floor for a forward bend. Come up gently on each inhale to get a full breath and fall heavy into the fold on the exhale.  Move in and out of it several times.

Slowly rise coming into Mountain Pose. Place a block or think book in the center or your feet about a foot in front of you. Take the legs wide. Inhale and on the exhale fold into a wide leg forward fold. Keep the back flat and the neck level with the spine. Place both hands on the block/book. Slowly move the left arm toward the ceiling, extending the arm, engaging the arm muscles, eye gaze follows. Hold for a few breaths and return the left arm to the block/book. Do the same movement on the right side. Repeat this series several times.

Bring yourself back to Mountain Pose. Center yourself and find the balance in the pose. Forward fold again.
 
From forward bend walk the hands forward into Downward Dog (stretching the arms, spine and legs). Walk the feet in this pose to really get a good stretch. Once you walk the feet make sure you spend some time stretching the shoulders as well. Some people forget the upper body benefit of this pose.

Child’s Pose

Complete this entire routine once or several times to get your body moving, reduce stress and increase flexibility.

About Pink Lotus Yoga
Pink Lotus Yoga is an intimate studio in the heart of downtown Woodstown. The studio opened a little over year ago and caters to clients of all ages and ability levels, both male and female. The staff includes three instructors, all with 200 plus hours of certification. Each class combines breathing techniques, Vinyasa style flow and relaxation. Classes range from Gentle to Hot Power Infusion. It is the perfect place for those who have always wanted to try Yoga and the seasoned veteran. For more information, visit www.PinkLotusNJ.com.