STANDING FORWARD BEND with BENT KNEES

stand with your legs apart. place the hands on the ankles and keep the knees bent. look down to the floor and lengthen the spine. in you have enough balance, grab the opposite elbows while keeping the rest of the body in the same position. keep for a few breaths.

TRIANLGE

from the pose above, rotate the left foot out 90 degrees, place the hand on the ankle or above the knee and lean with a straight body to the left. stretch the right arm up to the ceiling and look up to the right palm, opening the chest and lengthening the body to the left. keep for a few breaths.

STANDING SIDE STRETCH

from the pose above, bend the left knee, place the left elbow on the knee and reach with the right arm over the head. try to make a straight line with the right leg, the body and the right arm. keep for a few breaths.

TRIANLGE

...same as above on the other side.

STANDING SIDE STRETCH

...same as above on the other side.