Standing Forward Bend

Relieve tension all the way down your spine with Standing Forward Bend. This pose will also start to warm up your belly.

• Stand at the top of your mat in Mountain Pose [1]. Inhale, and reach your arms straight above you.
• As you exhale, engage your abs and fold forward with a straight back. Tuck your chin in toward your chest, relax your shoulders, and extend the crown of the head toward the floor to create a long spine. Shift your weight forward onto your toes, straightening the legs as much as possible. Place your hands on the ground, fingertips lining up with the toes.
• Hold here for 10 breaths.

Source: Laughing River Yoga

Downward Dog

Downward Dog will help warm up your body and prep your muscles for more challenging twists.

• From Standing Forward Bend, place your hands on the floor and step back to Downward Dog.
• Your wrists should be underneath your shoulders, and your knees should be underneath your hips.
• Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside-down "V" shape called Downward Facing Dog.
• Spread your fingers wide, and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Hold for five breaths.
• Traditionally, this pose is done during Sun Salutation A [2], so you can also come into it from Upward Facing Dog [3].

Open Triangle

Open Triangle offers your intestinal track all the debloating benefits of twisting and bending in one pose.

• From Downward Dog, step your right foot forward for Warrior 1 [5], and open up into Warrior 2 [6].
• Straighten your right leg and turn your left toes slightly to the front of your mat, making a 45-degree angle. Lower your right hand, resting it on your right shin or a block, or place your palm flat on the floor. Extend your left arm straight up, and gaze at your fingertips.
• Stay like this for five deep breaths. Then lift your torso up, and switch sides. Step your left foot forward between your hands, and repeat this pose on the right side.

Source: Laughing River Yoga

Wide-Legged Forward Bend C

The folding motion of Wide-Legged Forward Bend C squeezes in your belly to help move things along.

• From Open Triangle on your right, slowly roll up vertebrae by vertebrae until you're standing up tall with your feet apart.
• Make sure your feet are three to four feet apart, placing your heels slightly wider than your toes.
• Bring your arms behind your back, clasping your fingers and pressing the heels of your palms together in a fist.
• Fold forward, hinging at your hips, drawing the crown of your head and your hands toward the floor. Relax your toes, and try to shift the weight of your hips forward so they're in line with your feet.
• Stay here for 10 deep breaths. Then press into your feet, engage your quads, and inhale as you stand up.

Source: Laughing River Yoga

Bow

Engage the muscles in your belly while stretching and lengthening out your torso in Bow.

• After slowly coming up from Wide-Legged Forward Bend C, step to the front of your mat. Then, slowly lower to your knees and come to lie on your belly. Bend your knees, and hold onto the outside edge of your right ankle and then your left.
• Once you have a firm hold of each ankle, try to keep your toes together, either pointing or flexing your feet. Lift your feet up as high as you can, and shift your weight forward so you're resting on your navel instead of on your pubic bone.
• Hold for five deep breaths, and then slowly release.

Source: Laughing River Yoga

Child's Pose

Cooling off in Child's Pose releases any unnecessary tension from your belly and spine.

• From Bow Pose, press back into Child's Pose with your knees hips-width distance apart and your big toes touching behind you. Take a deep breath in, and as you exhale, lay your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
• Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you.
• Stay here for at least 10 breaths.

Source: Laughing River Yoga

Bridge

Stimulate your abdominal muscles and stretch your lower belly out one last time in Bridge.

• From Child's Pose, press back to sit on your heels, and then lie flat on your back with your arms along the sides of your body, palms facing down. Bend your knees, placing your heels as close as you can to your bum.
• With your palms and feet pressing firmly into the ground, lift your hips up. Keep your palms on the mat, or clasp your hands together below your pelvis, extending through your arms. Or you can also bend your elbows and rest your hands on your lower back. If your feet are close enough, you can also hold your ankles.
• Stay here for 10 deep breaths, lifting your hips as high as you can.

Eagle Twist

Increase side-to-side spinal flexibility and help your stomach relax in this reclined twisting posture.

• After Bridge, lie on your back and wrap your left toes around the back of your right ankle, just like in Eagle Pose [8].
• Extend your arms out in cactus position with your elbows at right angles, palms facing up.
• Slowly lower both knees to the left. Rest them on the ground, and turn your head to the right.
• Hold here for at least 10 breaths, feeling your spine lengthen and twist. You may even hear some "cracks."
• Use your abs to lift your knees back to center. Uncross your legs, and cross them the opposite way, with your left knee on top. Slowly lower both knees to the right, and look over your left shoulder.

Source: Laughing River Yoga