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Boat
Start in a seated position. Keep your back
straight as you lean back slightly and lift your
legs off the floor. Reach your arms out in front
of you, alongside your legs, with the palms of
your hands facing each other.
Shark
Lie on your belly with your legs straight behind
you. Interlace your fingers behind your back.
Gently lift your chest, and lift your arms off
your back. Slowly rock left and right, swimming
through the ocean.
Surfer
Stand with your feet wide and arms straight out
from your sides. Turn your right foot toward
the right wall and bend your right knee towards
90 degrees. Keep your left leg straight, strong,
and long. Keep your chest open, arms long, and
shoulders relaxed. Look over your front fingers
and SMILE.
Seagull
Stand tall and reach your arms straight out
to the sides. Shift your weight onto your right
foot. Lean forward slightly, lift your left leg back
behind you, and hold. Breathe. Balance.
Whale
Lie on your belly. Bend your knees so that your
feet reach up to the sky. Press your forearms
and hands firmly into the ground, lifting your
chest off the ground.
Sunshine
Stand tall and spread your feet wide. Stretch
your arms up and out, making an X with your
body. Reach your fingertips as far as you can.
Push your chest out, letting your heart shine.
Toboggan
Sit up tall with your legs straight out in front of
you. Reach your hands out towards your feet
as far as you can, keeping your back straight.
Pretend to steer by leaning left and right.
Snowball
Squat down with your feet and legs together
and give your knees a big hug. Breathe in as
you roll onto your back and breathe out as you
roll forward.
Acorn
Start in a kneeling position with your knees
together and your bottom on your feet. Rest
your forehead on the floor and reach your arms
back towards your feet. Breathe in and breathe
out slowly.
Summary of Contents for Yoga Dice
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