Mountain Pose

Set a strong intention for your practice at the top of your mat.

• Stand at the front of your mat, feet together, legs active, and arms by your sides.
• If you choose, this is the time to take a moment to bring your awareness inward, to create an intention for your practice, or to make a dedication. Stay for five breaths.

Source: Laughing River Yoga

Standing Forward Bend

Allow all the stress to melt and pour off your back in Standing Forward Bend.

• Begin in Mountain Pose [1] at the front of your mat. 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 your head toward the floor to create a long spine. Shift your weight forward onto your toes, straightening your legs as much as possible. Place your hands on the ground, fingertips lining up with your toes.
• Hold here for five breaths.

Source: Laughing River Yoga

Downward Facing Dog Pose

Downward Facing Dog is an active pose that always helps to calm a busy mind. Focus on deep, full-body breaths and releasing any tension in your legs or back.

• From Standing Forward Bend, place your hands on the floor, and step back to 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.

Source: Louisa Larson Photography [2]

Warrior 1 Pose

Warrior 1 Pose sets a strong foundation for the rest of your practice.

• From Downward Facing Dog [3], step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up.
• Lift your arms up, and press your palms together. Draw your shoulder blades down toward your hips, and gaze up at your hands.
• Stay here for five breaths. Then come back to Downward Facing Dog, step your left foot forward, and do Warrior 1 on the other side.

Source: Louisa Larson Photography [4]

Warrior 3 Pose

Warrior 3 Pose brings the heat to your core and challenges your balance. Instead of concentrating so hard in this pose, try to find a comfortable, centered space. Keep your breath strong!

• From Warrior 1 [5] with your right knee forward, lower your torso and lift your left leg, bringing your body parallel with the ground.
• Extend your hands out in front of you, pressing your palms together firmly. If it bothers your shoulders to press your hands together, separate your arms so they're shoulder-width apart. If extending your arms creates pain or pressure in your lower back, rest your hands on your hips.
• Engage your abs, holding this position for five deep breaths. Then lower your left leg, returning to Warrior 1. Release your hands to the mat, and come into Downward Facing Dog [6]. Step your left leg forward, coming into Warrior 1. Repeat Warrior 3 on the left side.

Source: Laughing River Yoga

Eagle Pose

Eagle Pose requires a quiet mind and a strong core.

• After you've completed Warrior 3, step back for Downward Facing Dog. Slowly walk to the top of your mat, and stand tall in Mountain Pose [7].
• Shift your weight onto your left foot, and lift your right knee up toward your chest. Cross your right knee in front of your left knee, and bend both knees slightly, trying to wrap your right toes around the back of your left calf.
• Cross your left elbow over your right elbow. Work on bringing your left fingertips toward the base of your right palm, and then lift your elbows straight up toward the ceiling.
• Stay here for five breaths, release, and then do the other side.

Source: Louisa Larson Photography [8]

Pigeon Pose

Once you lie down in Pigeon Pose, relax, keep your breath strong, and do your best to find that sweet spot that opens up your hip flexors.

• After Eagle Pose [9], move through a Vinyasa (Four-Limbed Staff [10] to Up Dog [11] to Down Dog [12]).
• From Down Dog, step both feet together, and bring your right knee forward between your hands so your outer right leg is resting on the mat. If your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat.
• Stay here with your hands resting on your hips or your right leg, or walk your hands out in front of you, allowing your torso to rest over your right knee.
• Hold here, breathing into any areas of tightness and tension for at least five breaths. Then place your hands on the mat in front of you, tuck your left toes, and step your right foot back. Hold for a few moments before releasing. Repeat Pigeon on the left side, and stay in Downward Facing Dog for a few moments.

Source: Louisa Larson Photography [13]

Butterfly Pose

Butterfly Pose brings the intention inward and helps stretch out tight backs and hips.

• From Downward Facing Dog, bring your knees to the mat, and come to a seated position. Bring your feet together.
• Using your hands, open your feet up like a book, pressing your knees toward the floor with your elbows. If you want more of a stretch, extend your arms out in front of you.
• Stay here for 10 breaths.

Source: Louisa Larson Photography [14]

Savasana

Take a long Savasana to relax and get ready for the rest of your day.

• After Butterfly Pose [15], lie on your back, and close your eyes. In order to relax and open your body fully, extend your arms a few inches away from your body, with palms facing up. Put about 15 to 20 inches between your heels, allowing your feet to fall open with your toes pointing out. Actively shrug your shoulder blades down toward your hips. Lengthen through your spine as much as possible, relaxing your lower back toward the floor.
• After you've found a comfortable position, stay here for as long as you want, around 10 minutes or more, if your schedule allows for it. If you're short on time, remain in Savasana at least until your heart rate slows down and your breath returns to its natural, soothing rhythm.

Having trouble relaxing? Here are four tips for sinking into Corpse Pose [16].

Source: Louisa Larson Photography [17]