Hi I'm Tara Blackburn and I teach here at "The Wilmington Yoga Center" and I'm going to show you a sequence for step-by-step yoga exercises and we're going to be doing a balance. So we're coming in to Arta Chandrasana from Warrior One and into Standing Split. So to start we're going to come into Warrior One. We want to make sure we're in a lunge, our right knee is directly over our right ankle, our left leg is nice and straight, pressing firmly into the left foot. The hips are square so if you need to open up the feet a little more to square off the hips to the front of the mat and inhale, the arms rise, relaxing the shoulders and getting a little bit deeper into the hip. So just take a moment, grounding down through the feet, finding your foundation and coming into Arta Chandrasana, Half Moon Pose, we're going to reach our arms forward and bring them down. We're going to reach that left leg up. We're going to start off with squared hips. We're going to bring the left hand to our hip and begin to open up the left hip, stacking it over the right. Keep pressing through that left heel. Option one, you can stay right here. Option two, you want to reach the left arm up to the sky and then you want to begin to walk your gaze to meet your hand. This helps to open up the chest and draw that left hip back. So just make sure you're grounded in the right foot. You can come to the pads of the fingers. If you'd like to use a block here you can and just find energy in the fingers and the toes and coming into our Standing Split, you're going to come back into squared off hips, bringing the left fingertips down, squaring the hips. Again grounding down through the right foot, we're going to inhale, lift the heart and on an exhale we're going to fold coming into a forward bend, drawing the crown of the head towards the floor and lifting the left heel. So option one, you want to make sure the hips are in line or you can open up the hip. We can bring the right hand to the back of the right ankle allowing us to come a little deeper into the forward bend. Option three, you can bring your gaze to the toes and bring the left hand to the foot and to the heel as well and you want to stay here for three to five breaths then bring both hands down. Take an inhale, lift the heart. On an exhale we're going to reach that left foot back and rise back up on an inhale into Warrior One, knee over ankle, shoulders over hips. And this is a sequence that you can use for step-by-step yoga exercises.
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