Sassy Salutation

1. Hands over head

 Arch your back bringing hands over

head looking up
 Hold for two complete yoga breaths

2. Big Toe Pose

 Slowly bend downward and reach

for your toes
 Grab you big toes putting pressure
on your heels
 Hold for two complete breaths

3. Dolphin Pose

 Bring forearms flat to the mat, and

bring ears to elbows
 Keep straight legs and push heels to
the mat
 Hold for three complete breaths

4. Childs Pose

 Bend knees, sit on the heels of your

feet
 Bend forward so that your forehead
is touching the mat
 Extend your arms so they are straight
in front of you, elbows to ears
 Hold for three complete breaths

5. Chair Pose

 Bend knees forming a 90° angle so

you are actually sitting in the pose,
straighten arms and keep ears to
elbows

 Your palms should be facing each

other
  Hold for two complete breaths

6. Dolphin Plank Pose

 Bend arms creating a 90° angle so

that your forearms touch the mat
 Straighten legs, and be parallel with
the ground
 Hold for two complete breaths

7. Cow Pose

 Bring knees and palms on the mat

 Arch your back, push belly button to
the ground
 Hold for three complete breaths

8. Bird Dog

 Keep knees and palms on the mat

alternating opposite arm and leg so
that they are straight out
 Do each leg/arm 10 times inhaling
and exhaling after every repetition

9. Cobra Pose

 Bring your hips to the mat, straighten

your arms pushing your back
downwards
 Arch your lower back while looking
behind you
 Hold for three complete breaths

10. Downward Facing Dog

 Bring hips/butt up while arms and

legs are straight
 Remember elbows to ears, pushing
heels to the floor
 Hold for two complete breaths
11. Superman

 Lie face down on the floor

 Extend your arms out front, keeping
your elbows slightly bent
 Lift your chest off the floor, extend
your arm out forward, off the
ground, along with your legs
 Do 10 repetitions total
 Hold each pose for three breaths

12. Pilates Plank

 Begin in plank position with your

arms straight and keep your butt
down hold for 2 breaths
 Rotate body to right keeping hips off
the ground and arms straight, lift
right arm and right leg, hold for 2
breaths
 Rotate body to left keeping hips off
the ground and arms straight, lift left
arm and left leg
 Turn to your backside both hands on
the ground and your stomach facing
the ceiling, keep hips off the ground.
Hold for 2 breaths

13. The 100

 Lie on your back with your knees

bent and up in the air, your knees
and hips forming 90-degree angles,
keep your arms straight out
 Every 5 pumps with your arms,
inhale
  Every 5 pumps with your arms,
exhale
 Repeat for 100 total beats

14. Roll Ups

 Lie on the floor with your legs

straight, let your belly drop down
toward the floor
 Keep your ribs down, bring your
arms straight up over your head and
back so that your finger tips are
pointing to the wall behind you
 When you inhale, raise your upper
body until you are sitting at 90
degrees, keep your arms straight and
raised above your head
 Then reach for your toes, exhale
 Inhale as you bring your upper body
back down to the mat, vertebrae after
vertebrae
 Continue for 6 reps

15. Wide Angle-Seated Forward Bend

 Start seated with your legs stretched

forward in front of you
 Open your legs as wide as possible
 Walk your hands forward in between
your legs
 Hold for 3 complete breaths

16. Leg Circles

 Lie on your back, legs extended

forward
 Raise one leg in the air 6 inches off
the ground, then cross it over your
opposite hip, making a circular
motion
  Inhale then exhale as you create
circles
 Then create smaller circles, more
centered. Repeat for 5 large circles in
each direction and then 5 small
circles in each direction for both legs
(20 total reps)

17. Happy Baby Pose

 Lay on your back, and bring your

knees to your stomach
 Grab the outsides of your feet
 Hold for 3 complete breaths

18. Supported Shoulder Stand

 Lay flat on your back with your legs

extended and arms at your side
 Inhale, raise your legs and hips off
the floor until your torso is
perpendicular to the floor
 Straighten your legs fully and reach
your feet toward the ceiling
 Bend your elbows, place your hands
on your lower back, fingertips
pointing up toward the ceiling
 Keep your elbows on the ground,
shoulder-width apart
 Hold for 2 complete breaths

19. Bridge

 Lie on your back with your knees

bent and feet on the floor
 Extend your arms along the floor,
palms flat
 Press your feet and arms firmly into
the floor, exhale and lift your hips
toward the ceiling
  Keep your feet parallel
 Hold for 3 complete breaths

20. Fish Pose

 Begin by lying on your back with

your legs extended and your arms at
your side
 Press your forearms and elbows into
the floor and lift your chest
 Arch your upper back and lift your
shoulders and upper torso off the
floor
 Tilt your head back and bring the top
of your head to the floor
 Hold for 3 complete breaths