Everyday Yoga for Everyone : Class 3 – Activating the lower body

Start at the front of your mat in Mountain pose. Press your feet into the ground as if you want to lift up into the air, contract your thigh muscles, contract your abdomen and bring the tailbone in towards the pubis. Breathe deeply.

Step your right foot back, a big step and bend your left knee. Check that your knee is be right above the ankle. If you need to, adjust the distance between your feet, making the stance wider or shorter. Bring your arms up, parallel to the ears.

Gently drop you knee down and come into Low lunge (Anjaneyasana). Lean your upper body back, open the chest. Push the pelvis in front and stretch the front thigh.

Gently sit your hips on the back heel, arms straight parallel to the ears, palms front on each side of the foot, head down towards the foot. Come into half split, feel the backside of your left leg stretching and breathe here.

Come up, open your hips and your arms to the side and come into a Warrior 2, keeping the torso perpendicular to the mat and the shoulders over hips. Stretch your arms in opposite directions, open your chest and relax your shoulders.

Come up, make the feet parallel, inhale and bend the right knee to 90 degrees. Place the elbow on your thigh and press, lifting the upper body towards the sky. Raise your left arm up and come into a Side angle pose variation.

Step both feet together at the front of the mat and come into the Mountain pose. Feel your feet connecting to the ground, connecting your whole body to the Earth.

Now step the left leg back and come into a Warrior 1 – front knee bent to 90 degrees, back leg straight. Push the outer edge of your left foot into the ground and contract the left buttock. Raise your arms straight up towards the sky.

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