3. Modified Side Plank/ Partner Modified Side Plank Pose

3. Modified Side Plank/ Partner Modified Side Plank Pose

2. Sun Salutations, Surya Namaskar

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Start in mountain pose (tadasana/urdhva hastasana), standing at the top of your yoga mat. As an individual practice, you may like to practice facing a full-length mirror. In a partner practice, you could either practice facing one another or side by side. Bring palms to meet at heart center in anjali mudra (prayer gesture) or place one hand on your heart, and one on your partner’s heart. Take five deep breaths.

Extend arms overhead, mountain pose, then bow forward, keeping your heart open and gaze forward, and release your head into a forward fold (uttanasana). Bring hands to shins or thighs and lengthen through your spine for a halfway lift (ardha uttanasana). Repeat three times.

Start in table pose, wrists aligned under shoulders, hands spread wide, and hips stacked over knees. For partner modified plank pose, you can lightly touch the crown of the head with one another while in table. Then extend your right shins behind you, toes curled under as you root right hand into the mat and open your chests towards one another.

For an individual practice, bring your left hand to rest over your heart as you stack your left shoulder over right so your heart is wide open. Your hips are also stacked creating a beautiful opening for what are considered our more vulnerable energetic centers: hips and hearts. …