Yoga Essential Flow

* Child’s pose
Start in a kneeling position.
Drop your butt toward your heels as you stretch the rest of your body down and forward.
In the fully stretched position, rest your arms in a relaxed position along the floor, rest your stomach comfortably on top of your thighs, and rest your forehead on the mat.

* Cobra pose
Lie on your abdomen with your legs spread at hip width and the tops of your feet on the floor.
Rest your forehead on the floor and relax your shoulders; bend your elbows and place your forearms on the floor with your palms turned down and positioned near the sides of your head.
As you inhale, engage your back muscles, press your forearms against the floor, and raise your chest and head.
As you exhale, lower your torso and head slowly back to the floor.

* Downward facing dog
Start on your hands and knees; straighten your arms, but don’t lock your elbows.
As you exhale, lift and straighten (but don’t lock) your knees.
Press your heels toward the floor and your head toward your feet.

* Standing forward bend
Start in mountain posture and, as you inhale, raise your arms forward and then up overhead.
As you exhale, bend forward from your hips.
When you feel a pull in the back of your legs, soften your knees and hang your arms.
If your head isn’t close to your knees, bend your knees more.
If you have the flexibility, straighten your knees but keep them soft. Relax your head and neck downward.