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Tadasana -mountain pose
- Press down into your feet and draw energy up your legs
- Feet-together or separate
- second toe in line with center of ankle, mat
- Draw your legs towards one another
- Lift your kneecaps up, activating your quads
- Draw your belly in an dup and move your tailbone down towards your heels
- Shoulders move down and back
- Broaden the collar bone look up
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Ardha Uttanasana- Half Intense Stretch Pose
- INHALE-lengthen the spine away from your thighs, send your heart forward, abdominals draw in and
- Feet-separate or together, pressing evenly
- Knee caps lift and abdominals draw in and up to protect the lower back and help extend the spine
- Press finger pads into the floor as wide as shoulders so that your chest can pull through
- Back of the neck is long and gase is down and out in front of you
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Uttanasana-Intense stretch pose
- Feet hip width apart or big toes touch and heel separate
- second toe parrele to edge of the mat
- Press down evenly into the ball of the foot and heels
- Drag your legs towards each other activitating the inner thighs
- knee caps lift
- abdominals lift in and up
- Back of the neck long, head extends towards the toes
- Shines move forward towards the front of the mat and thigh bones move back into the pelvis
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Utkatasana- Chair Pose
- 1 INHALE drop your seat and sweep your arms up
- 2 INHALE lengthen the spine 3-5 breathes
- 3 EXHALE fold uttansana
- Feet- separated or together, second toe in line
- Press into the feet evenly
- Lift kneecaps up and move thighs back and apart to balance the shins moving forward
- Abdominals in and up
- Sit back a little more
- Inhale to lengthen the spine
- Arms stretch over head, biceps roll in towards the midline
- Gaze forward
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- High Lunge-
- Bend your front knee until your knee is over your ankle
- Back leg is straight-lift the back thigh towards the ceiling
- spine is extended, arms reach towards the sky
- Press down into the feet and drag them towards each other
- Hug your outer leg in, draw inner thighs together to create stability
- Chest is lifting up and possibly back
- Gaze is forward or up
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