How to do it: Do each pose in the order listed, holding for 1 minute each, without resting in between. Repeat the series holding each for 30 seconds. Do several times a week. (I am aiming for 3 times a week and using it as part of my stregth training)
AWKARD POSE LEGS, BUTT, SHOULDERS Stand with feet hip width apart and raise arms shoulder height in front of you, fingers together & palms facing down. Rise up on to the balls of your feet. Keeping abs tight and chest lifted, squat until thighs are parallel to the ground. My AWKARD POSE is not up to par yet....but I am working on it, my butt and things should be more at a 90 degree angle and up high on those tipping toes, but the more I do it, the easier it will become.
EAGLE LEGS, BUTT, STRETCHES SHOULDERS Stand and cross right arm over left in front of your chest, elbows bent and palms touching. Squat slightly, then shift your weight to your right foot and cross left leg over right, curling left foot behind right calf. Hold for 1 minute, then repeat on opposite side.
STANDING BOW WORKS LEGS AND CORE Balance on left foot and hold right foot with right hand behind you. Raise left arm to shoulder height in front of you. Bend forward from your hips 45 degrees as you raise right leg behind you. Hold for 1 minute, repeat on opposite side.
BALANCING STICK LEGS, SHOULDERS, CORE Stand with feet staggered, right in front of left, and raise arms straight overhead. Clasp your hands, leaving index fingers pointing up. Keeping hips and shoulders squared, bend forward from your hips until torso is parallel to the ground as you raise left leg to hip height behind you, toes pointed. Hold for 1 minute, then repeat on opposite side.
TREE LEGS AND BUTT Balance on left foot and bend right knee, resting right foot high on left leg. Bring palms together in front of chest. Hold for 1 minute, repeat on opposite side.
HALF TORTOISE STRETCHES LEGS AND BACK Kneel with lower legs and tops of feet on the ground and sit back on heels. Raise your arms overhead, palms together. Bend forward from your hip until your head and hands touch the ground.