Yoga poses descriptions 1 CHILD POSE From a kneeling position, knees separated hips distance apart, hips parallel to your knees, hands separated shoulder distance apart and your shoulders over your wrists. Without changing the position of the hands exhale meanwhile you bring down your sitting bones to your heels and your chest on your tights. The forehead rest softly onto the floor. The gaze is down and inward. Stay in this pose for 5 to 10 breaths meanwhile you lengthen your spine with each inhalation and your inner organs and pelvic floor relax with each exhalation. COW AND CAT POSES From the previous pose without changing the position of the hands and the knees, bring your hips up parallel to your knees. Your shoulders are aligned on your wrists. Cow Pose: Inhaling move your head up look the sealing if it is comfortable for your neck. Arch your spine bringing your belly down and reaching the tailbone toward the sky. Cat Pose: Exhaling round your spine up, tuck the chin to the chest as you try to look to your belly. Reach the tailbone to the floor. Alternate between this two poses always inhaling in Cow Pose and exhaling in cat pose for 5 up to 10 breathings. PLANK POSE Starting in the previous pose, inhaling straight your knees up, keep your arms perpendicular to the floor, the shoulders are over the wrists and your torso is parallel to the floor. Rotate your inner arms outward and firm the bases of your index fingers into the floor. Firm your shoulder blades against your back, avoiding they get together. Press your front thighs up toward the ceiling, your tailbone toward the floor as you lengthen from your hills to the base of the skull and look straight down at the floor. Relax your face muscles as much as posible. DOWNWARD FACING DOG From Plank Pose without changing the place of your hands and feet, lift the hips up. The chest moves back toward the thighs , the head and neck are relaxed and arms straight. Keep your shoulders away from the ears, you can keep the knees bent a little bit if it is necessary. Encourage the possibility of bringing your hills down to the floor. Don't push yourself too much, the most important is to keep the hips high. If you can not bring your soles to the ground just be patient, with practice it will come.