EVERY DAY YOGA

Lower down to all fours and bend the front knee to 90 degrees and make sure that the toes are visible, so that the knee is stacked over the heel. Lengthen and engage the extended leg. Release tension in the neck by positioning it straight, as an extension of the spine.

Sit up tall and align the right knee on top of the left ankle and the left knee on top of the right ankle. Rotate both hips outward. If the top knee is lifted above the bottom ankle, place a pillow or block under the lifted knee for safety and support. If the knees are comfortably resting on the ankles, slowly begin to fold forward. At this point, come back to Downward Dog, and repeat entire sequence on the left side.

From a lunge position, inch the front foot out to the side, coming into a wide lunge with the hands placed on the inside of the knee. Take the back knee off the floor, if available, and either stay up on the hands or bring the forearms down to the ground for a deeper stretch. Remain in the pose for 5–10 breaths, continuously aiming the back inner thigh up toward the ceiling, and the chest forward through the arms.