Clay Turtle

Extended Childs Pose
Prasarita Balasana
Knees to wide edges of mat.
Big toes to touch.
Sink weight toward heels.
Arms extend forward, palms grounded.
Chest and belly rest between legs.
Forehead grounded to mat, block, or stacked fists.

Traditional Childs Pose
Balasana
Knees and ankles to touch.
Sink weight toward heels.
Arms by sides, palms facing up.
Chest and belly rest on thighs
Forehead grounded to mat, block, or stacked fists.

Table Top
Bharmanasana
On hand and knees.
Wrists under shoulders, knees under hips.
Tops of feet on ground, all fingers point forward..
Spread fingers and grip mat.
Slight bend in elbows.
Neutral Spine, find length from crown of head through tailbone.

Cow Pose
Begin in Table Top.
Drop belly, gaze is high.
Tilt tailbone up (anterior pelvic tilt).
Slight bend in elbows, elbow creases face the front of your mat.
Drop shoulders away from ears.

Cat Pose
Begin in Table Top.
Arch back, press shoulder blades to sky.
Tilt tailbone down (posterior pelvic tilt).
Chin to chest.
Straighten arms and gaze at navel.

Thread the Needle
Glutes directly over knees.
Feet behind knees, tops of feet on mat.
Shoulder and temple rest on mat.
Press outside of lower hand into mat, upper hand pressed into ground (by face, overhead, or wrapped around back for a bind).

Spinal Balance (bird dog)
Wrist is shoulder-height, thumb faces sky, extend through fingertips.
Heel is hip-height, toes flexed, charge through heel..
Gaze is down at the mat.
Pelvis is level to the ground.

Downward Facing Dog
Hands shoulder-width apart, index or middle fingers face directly forward.
Spread fingers and grip into mat.
Draw elbows toward one another to create a broad upper back.
Shift weight toward heels, tilt tailbone up (anterior pelvic tilt).
Slight bend in knees, heels melt toward mat.