4. Cobra Pose

1. Place your hands, palms facing down, on the ground beneath your shoulders.
2. Inhale as you lift your chest up off the ground by straightening your arms, abdominals engaged.
3. Keep your lower ribs on the floor, draw your shoulders back, and your heart forward. Do NOT crunch your neck. Keep shoulders dropped away from the ears.
4. Hold for 30 seconds, then release, and slowly lower your chest and forehead to the mat.

5. Camel Pose

1. Kneel upright with your knees hip-distance apart. Press your shins and tops of your feet into the floor, and do not squeeze your buttocks.
2. Rest your hands on the back of your pelvis, fingers pointing to the floor, almost like they are in your back jean pockets.
3. Lean back, with your chin slightly tucked toward your chest. If you’re a beginner, stay here, and keep your hands on the back of your pelvis.
4. If you are comfortable here, reach back and hold onto each heel. Your palms should rest on your heels with your fingers pointed toward your toes and your thumbs holding the outside of each foot. If you feel any compression in your lower back, tuck your toes to elevate your heels.
5. Lift up through your pelvis, keeping your lower spine long. Keep your head in a neutral position or allow it to drop back without straining or crunching your neck.
6. Hold for 30-60 seconds, and release by bringing your hands back to your front hips. Inhale, and lift your torso by pushing your hips toward the floor, with your head coming up last.
7. Repeat 2-3 times if your back in comfortable with the pose. This is a very deep heart-opening pose, so once or twice will suffice.

6. Supported Shoulder Stand

1. You can use a folded towel or blanket under your shoulders for support.
2. Bring your shoulders to the edge of a blanket and let your head rest on a mat.
3. Press your arms and back into the floor for support, and on an inhale, lift your legs up to ninety degrees.
4. Exhale, and bring your legs over your head. Your feet can balance in the air.
5. Bring your hands to your lower back to support your body.
6. Keep your fingers pointing up toward your hips with your pinky fingers on either side of your spine.
7. Raise your legs straight up toward the ceiling.
8. Keep the shoulders, spine, and hips in one line if it’s possible.
9. Keep your chin tucked into your chest as you keep your neck in one position.
10. Release the pose by slowly releasing your legs back over your head.
11. Bring your arms back alongside your body, and on an inhale, slowly roll back down to starting position, vertebrae by vertebrae.

7. Plow Pose

1. Begin on your back, arms alongside the body, palms facing down.
2. On an inhale, lift your legs up to ninety degrees.
3. Support yourself on the lower back with your hands, and bring your elbows in towards the body.
4. Slowly bring your knees down towards your forehead and extend the legs.
5. Bring the hands down to the mat, and press the toes into the mat.
6. Activate the legs, and keep your gaze toward the navel.
7. When you’re ready to release, press your hands into the mat, and use your core strength to slowly come all the way down.

8. Upward Bow (Wheel) Pose

If you aren’t that advanced, skip this pose (it is a little more difficult!).

1. Lay on your back with the soles of your feet on the floor, heels close to your hips and feet hip-width apart.
2. Place your hands on the floor just above your shoulders with fingers spread wide and finger tips pointing toward your shoulders.
3. Send your arm bones into their sockets so you feel your shoulder blades come together on your back.
4. Press into your feet, and on an exhale, lift up your tailbone and buttocks.
5. Draw the energy of your knees together and keep your thighs strong.
6. Press into the insides of your feet, and then press into your hands as you lift up onto the crown of your head.
7. Next, press all four points into the floor as you lift your head off the floor and straighten your arms.
8. Allow your head to hang back, and release any tension in the throat.
9. Slowly release out of the pose the same way you came up.