pose of the week: staff

Dandasana

How to do it:

1. Sitting up nice and tall with your legs straight out in front of you.

2. Bring your hands by your side, fingers pointing forward, slightly behind your hips.

3. Flex your feet so your toes are pointing up and engage your legs.

4. Lengthen the spine and lift up through the crown of the head.

Activate every muscle in your body and breathe deeply.

Benefits:

• Improves Posture
• Strengthens upper body and legs
• Stretches the shoulders and chest 

pose of the week: cat & cow

 Bitilasana & Marjaryasana

How to do it:

1. Start on all fours in a tabletop position. Shoulders are over your wrists and hips stacked directly over your knees.

2. On an inhale, drop the belly, sitting bones come up and lift the chest (cow).

3. As you exhale, round into the back, drawing the navel in, and spine towards the ceiling, looking down (cat).

Repeat 3 more times moving with your breath from cow to cat, then come back to a neutral spine.

Benefits:

• Loosens up the spine
• Strengthens the abdominals
• Provides a gentle massage to the spine and belly organs

anyone can do yoga!

A sweet cat came and plopped down on my yoga mat the other day. Even cat’s love the Manduka mat, so comfy! I waited a while, but no cat stretch for this tiny creature…thought I should share ☺