Christmas Tree
Begin standing with your feet together and come up onto your toes. Slowly lower yourself down into a squat, be careful to not hurt your back. Lift your arms make namaste and wait in that pose.
Dancer
Bend your right leg behind you and take hold of the outside of your right foot of ankle with your right hand. Gradually press your foot into your hand, extending your spine and reaching your left hand to the sky. Hold for 5-10 breaths, release your leg and repeat on the other side.
Running Reindeer
Detailed description of One Arm Plank (Eka Hasta Phalakasana) with benefits, yoga sequencing ideas with pictures, contraindications, modifications, variations, and breathing techniques.
Prayer
Prapadasana (Toe Balance) while at the physical level it strengthens the lower limbs, at the mental level it teaches the students to remain focused and calm for a better balance in the posture. Sub-media is very important in poses such as Vrksasana (Tree Pose) or Ardha Chandrasana (Half Moon Pose).
Christmas Star
Detailed description of Revolved Heron Pose Variation (Parivrtta Krounchasana Variation) with benefits, yoga sequencing ideas with pictures, contraindications, modifications, variations, and breathing techniques.
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