Everyday yoga essentials

Give your spine some relief!  The cat-dog, half moon stretch, shoulder releasers offer essential forward, backward, and lateral stretching guided for being on a mat, in a chair, or standing.  These postures are followed by a 3rd eye chakra meditation for the pineal gland and intuition center.  A guided relaxation closes--try to do that part for the healing benefits, but close early if you need to. I don't think I mention for the seated postures to have your hands relaxed down, or ideally gently on the knees or hips. If you're brand new, I suggest that you listen to the postures first and let me or another teacher know what the guiding means if it's not clear. Namaste! Rebecca