Sphinx Pose- How to get into the pose: Lay on your front with your elbows bent and arms laid flat on the mat and placed in front of your shoulders. Gently lift your upper body away from the floor to a point that feels right for you. Notice you're not forcing but allowing your body to guide you. Check in with how your lower back feels, if it feels too much ease off by moving the arms further away form you.
2. Counterpose- lay on your belly with your arms placed on top of each other and your the left side of your face resting on your arms bring your right leg up to the side of the body Stay here for 30 seconds and repeat with the right side of the face on the arms and the left leg up to the side of the body .
2. Square.
Left leg in front of the right or on top of the right leg. Place the right hand at the top of the strap/belt and bring the left hand around your back and aim (without forcing to bring the left hand as close to the right hand as is manageable without straining or forcing. Lean forward keeping your bottom on the floor pull the hands in opposite directions on the belt/strap without the hands sliding, allow the upper back to round and the head to drop.
3.Deer Pose
Bend your right leg so that the shin is parallel to the top of your mat in front of your body. Bend the left leg so that the leg is parallel to the right side of the mat. (You may slope to the right, if so place a cushion or yoga block under your right thigh to help you feel more centred)
3. Deer pose. This time bend the left leg so that the shin is parallel to the top of the mat in front of your body . Bend the right leg so that the right leg is parallel to the right side of the mat. Place a cushion or a yoga block under your left thigh if you lean to the left.
4. Shavasana- Lay flat on your back with your arms and legs spread out. Take a deep breath in and exhale slowly . Lay here for 2 minutes or as long as you have time for. focussing your mind on your breathing and do nothing at all.
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