Not Required

Lying on your back, try to establish mountain pose as best as possible. Draw your arms level with your shoulders, maintaining contact with the

In prone lying position, start with the left hand at 10 o’clock or the right hand at 2 o’clock. Internally rotate the arm so that the palm is facing

Begin in bow pose ( 37 ) and start to rock side to side until you have enough momentum to roll onto your side – stretch in that position. Look at

Lie on the floor, face downwards with legs straight. Lift up onto elbows keeping them under the line of the shoulders. Place feet hip width

Lie on the floor, face downwards with legs straight. Lift up onto elbows keeping them under the line of shoulders and bring hands to

Set up in Plank Pose (55). Bring your right leg forward and place right foot behind left hand. Your right shin should be as close to parallel with

Lie face down on the floor. Place your hands directly under your shoulders and push into the ground evenly. Make your body as long and straight as

The diaphragm is the primary driver in respiration. Through using the diaphragm properly, students and teachers will experience a deeper, fuller and