february pose: seal

bujangasana variation

How to do it:

1. Start lying on your belly propping up onto your forearms with your elbows underneath your shoulders.
2. Separate your feet wider than hip-width
3. Maintain a straight gaze and breath into your low back
4. If you want to go deeper, start to press into your palms to straighten the arms. Soften your buttocks, and keep your shoulders away from the ears

Hold this posture for 5-10 breaths, then slowly release, bringing your arms down by your side and rest your head to one side.

Benefits:

• Strengthens the low back
• Opens the chest
• Massages and stimulates internal organs (kidney and bladder)

january pose: puppy dog

anahatasana

How to do it:

1. Start on your hands and knees.
2. Keep your hips stacked directly over your knees as you begin to walk your hands forward, melting your heart to the ground.
3. Rest your hands softly, keeping them shoulder-width apart
4. Allow your chin or forward to rest on the ground.

Stay for 5-10 breaths and then slowly sit back into child's pose, releasing your arms by your side

Benefits:

• Stretches the upper and middle back
• Softens the heart
• Opens the shoulders 

Christmas pose: wide-angle seated forward bend

upavistha konasana

How to do it:

1. From sitting, start to extend your legs out to the side comfortably. You may sit on a folded mat or blanket for support

2. Outwardly rotate your thighs, so your knee caps point up and flex your feet, rooting down through your heels

3. Lengthen the spine, and begin to walk your hands forward, bending at the waist.

4. Maintaining a nice flat back, relax the shoulders and soften the back of the neck. You may bring your hands or forearms to a block for support

Benefits:

• Stretch the back of the legs, inner thigh and groin
• Opens the hips
• Strengthens the spine

november pose: bow

dhanurasana

How to do it:

1. Start lying on your belly. Bend your knees and reach your arms back to grab a hold of your ankles, keeping your knees hip width apart.
2. On an inhale, start to life the chest and pull your feet back away from your buttocks as you lift the thighs. Keep your shoulder blades back and open the heart.
3. Maintain a strong even breath in and out through the nose

Hold for 10-20 breaths, then slowly release and lie back down resting your head to one side with arms and legs relaxed

Benefits:

• Stretches the front body, ankles and thighs
• Strengthens the back
• Stimulates the organs

october pose: peacock

mayurasana

How to do it:
1. Start kneeling with your toes curled under, feet touching and knees wide
2. Deeply round your back, tuck your chin into your chest and place the top of your head on the floor.
3. Place your hands between your knees with your fingers pointing towards your feet.
4. Gaze back towards your feet and place your belly on your elbows. Keep your elbows hugging close towards the centre of your body.
5. Begin to walk your feet back until your legs are straight. Lift your head off the floor and gaze slightly forward.
6. If you want to go deeper, shift forward and lift your feet off the ground

Hold for 5 breaths, then slowly drop your knees to the floor, tuck your chin in and slowly sit up.

Benefits:

• Strengthens your abdominals, back, wrists and hands
• Improves focus and balance 
• Detoxifies the body

september pose: half lord of the fishes

ardha matsyendrasana

How to do it:

1. Start sitting with your legs straight out in front of you. You may sit on a folded blanket or mat to help support your bottom.
2. Bend your knees, and slide your left foot under your right leg, placing it on the outside of your right hip.
3. Step the right foot over the left leg to the outside of your left hip. Keep your foot flat on the floor and your knee pointing up.
4. Place your right hand behind you. As you inhale raise your left arm up; as you exhale twist to the right and bring your elbow to the outside of your right thigh
5. Gaze over your right shoulder. Lengthen the spine and reach up through the crown of your head.

Stay for 5-10 breaths, then slowly release and repeat on the other side

Benefits:

• Aids in digestion
• Stimulates the liver and kidney
• Relieves menstrual discomfort and headaches

august pose: bending tree

vrksasana variation

How to do it:

1. Start standing, shift your weight onto your left foot and bring the right sole of your foot to your inner left thigh.
2. Stand up tall, bringing the palms together in front of heart. Once you feel stable, raise the arms up overhead.
3. Release the top of your right hand to your right thigh.
4. Lengthen the left side of the body as you stretch your torso and lean laterally towards the bent knee.
5. Push your foot into your thigh and thigh into your foot to maintain balance and focus. For more of a challenge, gaze up towards the extended hand.

Keep hugging everything towards the midline and stay connected to your core. Hold for 5-10 breaths then slowly release and repeat on the other side.

Benefits:

• Strengthens the legs, buttocks and things
• Increases blood circulation
• Relieves stress and fatigue