Start With A Grounding Meditation

Close your eyes or lower your gaze. Feel into your feet and the areas of contact at this moment.

Where the feet are touching the ground, imagine roots planted into the earth.

Now move your attention up from your feet to the ankles. From your ankles feel your chins, and knees as you draw your attention to the hips.

Maybe at this time, you are also beginning to notice your breath, in and out through the nose.

If you can imagine your breath riding into the lower legs up to the hips, now, feel it in the low belly.

Notice any sensation in this area,

Then letting go feel into the upper trunk, mid-belly, stomach area. Notice the sensation of breath with each inhalation and exhalation.

Take your attention higher, into the upper back, to the front of your body near the heart.

Breath in, feel the ground beneath you, breath out feels your energy move back into the earth.

Inhale, feel into your heart again,

Now Exhale all the way to the feet and maybe beneath the soil as your breath out.

Breath in and out again, This time Imagine taking your attention down to the feet all the way up to the crown of your head.

Expanding awareness up to the sky and back down to the earth.

Stay here for a few more breaths.

How to get into the pose

Step your left foot back and swivel your heel close to a 45-degree angle
Bend into your front right leg and feel your hips come closer to the ground.
Reach your arms up to the sky or place your hands on your hips
Stay for a 5 breaths
*Earth Day Tip - Feel your connection to the sky by lifting your gaze up, and noticing the air on your skin. Feel the connection to the earth and breath into your lower trunk from the hips to your toes.

How to get into the pose

From warrior 1, Exhale bring your right arm out in front of you and left arm back behind you
Feel your hips shift to the long edge of your mat
Sink into your front right hip, while feeling your back left toes rotate to the long edge of your mat.
Gaze past your right fingertips

Stay here for a few breaths

How to get into the pose

Reverse your right hand up towards the sky
Inhale feel the front side of your body stretch
Backhand slides down the back thigh or brings it behind the low back imagining reaching into a back pocket
Leg position remains strong & steady

Stay for one breath in

Utthita Parsvakonasana - Extended Side Angle

How to get into the pose

Exhale, and bring your right elbow to touch the top part of your thigh.
Extend your left arm up over your head, reaching forward
Drop deeper into the hips
Option to gaze past your left fingertips, turning the chest slightly up to the sky

Stay for a few breaths