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6 STRETCH POSE
Extend your legs in front of you, arms resting by your sides. Lengthen the back of your neck. Lift your upper chest, head, and
arms off the ground and draw your chin in. Direct your fingers and gaze toward your toes. Keep your lower back flat against
the floor as you lift the legs 6 inches off the floor, toes pointed. (If your lower back bothers you, keep the heels lightly resting
on the ground or place your hands underneath your sacrum or sitting bones.) Hold for 2 minutes while doing Breath of Fire:
First, inhale by relaxing the upper abdominal muscles, allowing air to fill the lungs. Then exhale by quickly drawing the navel
point and solar plexus in and up toward the spine as you force the breath out. Take even inhales and exhales, and build to 2–3
cycles per second. (Don’t do Breath of Fire if you’re pregnant or menstruating.) Stretch Pose with Breath of Fire can be calming
and rejuvenating. By working on the third chakra, it boosts resolve and self-esteem.7 PISTON THE LEGS
Stay on your back and bring both knees
toward your chest. Arms are alongside your
torso, with the palms facing down. (Place
the hands underneath the sacrum or sitting
bones if you need to support your lower
back.) On an inhalation, thrust the right leg
out until it’s a few inches off the floor.
Exhaling, bring the knee back into the chest.
Switch your legs in a piston-like movement
for 2 minutes. This pose balances the
energy of the navel and lower chakras.8 DHANURASANA
Bow Pose
Come back onto your stomach, arms
alongside your torso. Bend your
knees and reach for the tops of your
ankles or feet. Inhale and kick your
shins back, lifting your thighs and
chest off the ground. Keep the back of
your neck long and hold for 2
minutes. Exhale and release. This
pose draws energy into the spine and
improves digestion by stimulating
energy at the navel point.