A.
Forward Bend
Start with the feet hip distance apart and slowly bend over bringing the hands down to the floor. Keep a small bend in the knees if the hamstrings are tight. Let your head hang completely relaxed and close the eyes. Grab opposite elbows to go deeper in the pose. Fold over and grab the toes, holding the pose for 1 minute.
B.
Side Angle Pose Flow
Starting on the right leg first, place your right foot in front, slightly to the right, and your left foot out to the left at about 90 degrees. Try to find your alignment squaring the hips to the side wall. Feel your thighs become strong as you deeply lunge into warrior 2 pose. Stretch and lengthen through the arms turning your head to gaze at your front middle finger. Stay here for 5-10 breaths and then move into side angle pose, by releasing your elbow on the thigh or your fingertips to the floor next to your front right foot. Next extend your left arm straight up toward the ceiling or along side the ear relaxing the shoulder down the back. Take 5-10 long slow breaths in side angle pose.
Extended Side Angle Pose
From side angle pose, begin to extend the top arm up and over as you lengthen and extend through the entire body. Feel a deep stretch in the side waist and hips, holding the pose for 5-10 deep breaths.
Bound Side Angle Pose
From extended side angle pose, begin to bind the pose by reaching the arms underneath and grabbing the hands together. Lengthen through the chest as you open your heart center in the bind taking 5-10 deep breaths.
*For a deeper challenge flow through these poses in a vinyasa, adding upward dog and downward dog for 3-5 rounds.
