FOUR POSTURES

Standing

Kneeling

Sitting

Lying on your back

Standing

Head

• 1 - 2 Head

• Inhale
• Head to the front
• Exhale
• Focus on the back
• Inhale
• Head back
• Focus on neck stretching

• Two repetitions

• Inhale
• Head circles
• 2 right
• 2 left
• Focus on neck stretching

• Two repetitions

Shoulders

• 3 - 5 Shoulders

• Inhale
• Shoulders up
• Exhale
• Shoulders down

• Two repetitions

• Inhale
• Shoulder circles
• Start up front
• Exhale when finished

• Two repetitions

• Inhale
• Shoulder circles
• Start back
• Exhale when finished

• Two repetitions

Roll up

Feet apart, body relaxed, hang arms and bend up to the waist.

• 6 Roll up like a snail

• Inhale
• Start with the head, arms loose, go down slowly, vertebra by vertebra
• Get down
• Exhale
• Swing right, left

• Two repetitions

• 7. Twist back

• Feet spread, body relaxed, hands on hips
• Inhale
• Head back, twist back looking at the wall
• Exhaling, return to the starting position

• Two repetitions

To stretch

Feet apart, side, front and front with arms back.

• 8 Put your hands together in front

• Inhale
• Stretching your arms, pull your back straight like a table
• Arms outstretched, back outstretched, head between arms
• Relax and exhale

• Two repetitions

• 9 Put your hands together behind your back

• Inhale
• Stretch arms and hang forward, raise arms to ceiling
• Arms outstretched
• Exhale
• Stay a few seconds. The weight of the arms on the shoulders

• Two repetitions

• Left arm at the waist

• Inhale
• Stretch right arm up, lean to the left side, stretching the side of the body
• Exhale

• Two repetitions

• 11 Right arm at the waist

• Inhale
• Stretch left arm up, lean to the right side, stretching the side of the body
• Exhale

• Two repetitions

Balance

Feet apart, hands joined in front of chest, seeing a fixed point.

• 12. Tree pose, left leg

• Put the weight of the body on the right leg, and the left foot rests on the right ankle

• Option:

• Support only the left heel on the right ankle, the toes to the floor for balance

• Raise the left foot fully, resting on the inside of the right knee
• Put your hands together in front of your chest
• Inhaling, raising and stretching your hands
• Breathing out, lower your hands
• Inhale and exhale slowly, lower your foot

• 13. Tree pose, right leg

• Put the weight of the body on the left leg, and the right foot rests on the left ankle

• Option:

• Support only the right heel on the left ankle, toes to the floor for balance

• Raise the right foot fully, resting on the inside of the left knee
• Put your hands together in front of your chest
• Inhaling, raising and stretching your hands
• Breathing out, lower your hands
• Inhale and exhale slowly, lower your foot

LEGS (KNEES)

14. CAT / COW

• Straight back as a table
• Inhale
• Curve the back up, head between the arms, tuck in the abdomen.
• Return to table
• Exhale
• Straight back as a table
• Inhale
• Curve your back down, head facing the sky, buttocks up
• Return to table
• Exhale
• Two repetitions

21. DOG LOOKING ABOVE

• Straight arms, lower the hips to the front, legs straight, lean on the heels.
• Knees in walking gesture-right, left, right, left
• Inhale and exhale slowly

18. CHATURANGA

• Go down slowly, bending elbows up to the ground
• Inhale and exhale slowly

20. CHILD LOOKING BELOW

• Spread knees, sit on heels, stretch arms, head in arms, stretch back, grow.
• Inhale and exhale slowly

22. TABLE

• Go down to table. Legs, arms and back straight
• Hold
• Inhale and exhale slowly

19. COBRA

• Legs outstretched, supporting hips, supporting in the arms, elbows bent halfway, looking straight ahead
• Hold
• Inhale and exhale slowly

15. CHILD LOOKING DOWN

• Spread your knees, sit on your heels, stretch your arms, head between your arms stretch your back, grow
• Inhale and exhale slowly
• Back to table

17. TABLE

• Go down to table. Legs, arms and back straight
• Hold
• Inhale and exhale slowly

19. COBRA

• Legs outstretched, supporting hips, supporting in the arms, elbows bent halfway, looking straight ahead
• Inhale and exhale slowly

21. DOWNWARD DOG

• Straight arms, lower the hips to the front, legs straight, lean on the heels.
• Bend knees in walking gesture, right, left, right, left
• Inhale and exhale slowly

23. LOW PLANK

• Slowly lower yourself from a plank position, bending your elbows, until you are parallel with the ground.
• Straight legs, arms and back
• Hold, then lower to the ground
• Inhale and exhale slowly

25. CHILD SEEING BELOW

• Spread knees, sit on heels, stretch arms, head in arms, stretch back, grow.
• Inhale and exhale slowly

SITTING

26. TWISTING TO THE RIGHT

• Stretched legs
• Cross right leg over left, left arm embraces right knee
• Look towards right shoulder, straight right arm resting on the ground to keep our back straight
• Inhale and exhale slowly

28. INCLINATION

• Legs crossed, lean forward, resting elbows on the ground, or as far as possible
• Stay up to count 30
• Inhale and exhale slowly
• Changes leg and lean forward again, resting elbows on the ground, or as far as possible
• Stay up to count 30
• Inhale and exhale slowly

27. TWISTING TO THE LEFT

• Stretched legs
• Cross left leg over right, right arm embraces left knee
• Look towards left shoulder, straight left arm resting on the ground to keep our back straight
• Inhale and exhale slowly

29. SITTING STRETCHES

• Sitting cross-legged
• Support right arm on the ground, lowering until elbow is resting on the ground
• With right hand press right knee, to stretch right side
• Raise right arm above ear, increasing the stretch
• Inhale
• Bring right arm straight to the front while we exhale and go back up to the ear
• Repeat three times

• Change side

• Sitting cross-legged
• Support right arm on the ground, lowering until elbow is resting on the ground
• Left hand press right knee, to stretch left side
• Raise left arm above ear, increasing the stretch
• Inhale
• Bring left arm straight to front while exhale, and go back up to ear
• Repeat three times

Seated legs stretched

30. FEET

• Sitting with legs bent, bringing feet together in front of hips, begin massage feet
• With hands making "pincer", we look for the base of toes
• Starting with big toe, make circles to the right, to the left, making a pincer and pull toe
• Continue with second toe, make circles to the right, to the left, making pincer and pull toe
• Third, fourth and fifth toes, in the same way
• With palm of hand hug all toes, bend them all together, both feet at the same time, inwards and outwards, three times
• Inhale and exhale slowly
• With hands making "pincer", we go to foot arch
• With thumbs, make circles all over feet soles
• Feel where it hurts, there stop, inhale, and press for 30 seconds, release the pressure by exhaling
• Repeat 3 times

Lying down

31. HIP STRETCHES

• Hug right leg, with arms, leaving left leg stretched in the air
• Sostenemos la pierna derecha doblada sobre el pecho, inhalamos y exhalamos. Sostenemos por 1 minuto.
• Support left leg to the ground, and leaving right leg bent over chest, grasp right foot with right hand
• Leg still bent.
• Inhaling and exhaling, for 1 minute
• Lower right leg and cross it over left leg, which continues stretched and resting on the ground. Put both arms on the ground, on sides of body, tightening abdomen, raise left leg stretched out along with right bent, crossed over left
• Go up and down in 3 repetitions, inhaling and exhaling
• Change leg
• Hug left leg, with arms, leaving right leg stretched in the air
• Hold left leg bent over chest, inhale, and exhale. Hold for 1 minute
• Support right leg to the ground, and leaving left leg bent over chest, grasp left foot with left hand
• Leg still bent. Inhaling and exhaling, for a minute
• Lower left leg and cross it over right leg, which continues stretched and resting on the ground. Put both arms on the ground, on sides of body, tightening abdomen, raise right leg stretched out along with left bent, crossed over right
• Go up and down in 3 repetitions, inhaling and exhaling

32. PRETZEL

• Cross bent right leg over bent left leg
• Right hand holds left foot outside legs, and left hand holds right foot outside legs
• Hold inhaling and exhaling for 30 seconds
• Change leg
• Cross bent left leg over bent right leg
• Left hand holds right foot, outside legs, and right hand holds left foot outside legs
• Outside the legs.
• Hold inhaling and exhaling for 30 seconds

34. CANDELA

• Support both elbows on body’s sides
• Using force in the abdomen, and pulling with both legs at the same time, raise trunk until remain straight
• With the legs stretched upwards, and hold from waist with hands
• Stay in this pose for 30 seconds, inhaling and exhaling

33. ABDOMINALS

• Hug both legs bent over chest
• Inhale, bring forehead to knees, hold for 30 seconds. Relax and exhale
• 3 repetitions

35. BRIDGE

• With legs stretched out, we place elbows on the ground, inhale, bend back towards sky, in a half arch, and throw head back
• Stay 15 seconds, come back and exhale
• Repeat three times

36. TORTION

• Bend legs over chest, and bounce them together towards left side, twisting body towards right side, bringing arms to right side and head facing right shoulder
• Inhaling and exhaling
• Change side
• Bend legs over chest, and bounce them together towards right side, twisting body towards left side, bringing arms to left side and head facing left shoulder
• Inhaling and exhaling

SITTING

37. FORCE

• With crossed legs, tighten all body muscles at the same time, without moving
• Inhale deeply
• Squeeze whole body: neck, face, back, legs, feet, arms, hands in fists, abdomen, buttocks; hold for 20 seconds and release exhaling at the same time, letting fall forward in total relaxation
• 3 repetitions