Child’s Pose - Balasana
Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips. Exhale and lay your torso down between your thighs. Extend your arms and place your palms on the floor, slowly inching your fingers out for a deeper stretch.
Downward Dog - Adho Mukha Svanasana
Come onto your hands and knees, with palms flat on the floor. Curl your toes under, so they are in contact with the floor, then push up through your palms and the balls of your feet, straightening your legs and lifting your butt up into the air. You want to have a flat back and straight legs, though your feet will most likely not be flat on the floor. Keep your neck neutral and breathe here for about 30 seconds.
Mountain Pose and Standing Forward Bend - Tadasana and Uttanasana
Walk your feet to the front of the mat until you are standing in a forward bend. Bend the knees and slowly roll up to stand in mountain pose—tadasana. From mountain pose, take the arms out to the side and up to the ceiling. Press the palms together, coming into raised arms pose. Make sure to slide your shoulders down, away from your ears. Swan dive down into standing forward bend—uttanasana. Come up and then forward bend back into uttanasana. To get a good hamstring stretch, do this slowly.
Warrior II - Virabhadrasana II
Come back to mountain pose, then widen your stance so that your feet are about 3 to 4 feet apart. You may need to adjust this slightly once you bend your knee. Raise your arms so that they are parallel to the floor, then turn your right foot toward the right wall and turn your left foot in ever so slightly to give you some extra stability. Bend the right knee, bringing your thigh parallel to the floor. Keep your torso pointed straight ahead and turn just your head to gaze beyond your right hand. Hold for 10 deep breaths, then repeat on the left side.
Triangle Pose - Trikonasana
Remain in the wide-legged stance from Warrior II, but straighten both legs. Raise your arms so they are once again parallel to the floor, then stretch your upper body out to the right, then tilt your torso to the right, raising your left arm straight up in the air and stretching your right arm towards the floor. You can grab onto your thigh, calf, ankle, or foot with your right hand if you feel like you need the support. Turn your head to look up at your left hand, and breathe. Hold for 10 breaths, then repeat on the left side. Once you complete the pose on both sides, return to downward dog.
Yoga Lunge - Anjaneyasana
From downward dog position, step your right foot forward, placing it on the floor between your hands. Arch your back slightly, and look up at the ceiling, keeping your palms on the floor. Hold this supported lunge for 10 deep breaths, then push back into downward dog to switch sides and repeat on the left side of the body.
Pigeon Pose - Kapotasana
For your hip opener, do pigeon pose. Come back to a hands and knees position, then swing your right foot forward, so that your knee is between your hands. Slide the left leg back along the floor slowly. Then release your spine and lower your head to the floor. It's best to stay in a forward fold in pigeon for 10 to 20 deep breaths to give your body time to release. If you do this every day, you'll really notice a difference.
Corpse Pose - Savasana
In Savasana it's essential that the body be placed in a neutral position. Spend a few minutes resting in corpse pose to let your body absorb the benefits of your practice before going on with your day.