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Staff Pose (Dandasana)

After catching your breath, swing your legs around so that they are outstretched in front of you. Staff pose is the seated equivalent of mountain pose, in that it seems very simple but has a lot going on.The legs stay strong with the feet flexed. The shoulders stack over the hips so that the spine is long and straight. The arms may be straight or slightly bent.

Plank

After your second lunge, step the left foot to the back of the mat. Feet should be hip-width apart. Hips should be level with the shoulders. This is the classic preparation for a push-up. Stay here for five breaths while making sure that your hips do not drop too low or rise too high.If your elbows tend to hyperextend, micro-bend them. Bring your knees down if necessary. After five breaths, release your knees to the mat and come back to sit on your heels, resting for a moment.

Lunge

From malasana, come back into a forward fold with legs gently bent and feet underneath your hips. When you are ready, step your left leg to the back of your mat and bend your right knee for a deep lunge. Try to bring your bent knee directly over your ankle so your right thigh is parallel to the floor. Feel free to place hands on blocks to bring the floor to you.Keep the left leg straight and strong with your heel reaching back. If this is too intense, you can drop your left knee to the mat instead. Stay five breaths before returning the left foot to the front of your mat next to the right one. Then repeat the lunge with the left foot forward and the right leg back.

Garland Pose (Malasana)

Move your feet out to the edges of your mat and bend your knees, coming into a squat. The toes may turn out if necessary. If your heels do not reach the floor, you can sit on two stacked blocks. This modification makes the pose more accessible for many people.This is a position that is quite natural for children, but we lose the knack for it as adults. It's great for the hips and to counteract the effects of too much sitting in chairs and riding in cars. It's also a very useful pose if you like to garden.

Standing Forward Bend (Uttanasana)

Exhale and fold over your legs into a forward bend. If the hamstrings feel a little tight at first, bend the knees so that you can release your spine. Let the head hang heavy. Keep the legs gently bent with feet hip-width apart for better stability (you can straighten the legs, but it is not necessary). You can clasp opposite elbows with opposite hands while swaying gently side to side.