Kundalini "Froggies"

1. Balance yourself on your toes in a squatted position, feet apart and the heels are touching. Spread your knees and put your arms inside your legs with only your fingertips touching the floor (all ten of them), keeping your elbows straight. Find your balance with your eyes either open or closed. This is your starting position.
2. Inhale and stretch your legs. Try to straighten your legs completely keeping your fingertips on the floor, if you cannot yet stretch your legs totally, that’s ok, but don’t take your hands off the floor. Try to bring your nose as close as possible to your knees. While you rise up, make sure to keep your heels touching and of the floor, don’t put them down.
3. Exhale, move your buttocks back down to your heels and bring your head back up.
4. Going up and down like this is one complete round of Frog Pose.
5. Make sure to keep connecting the breath with the movement, inhaling up, exhaling down.

Kundalini Yoga Squats

1. Feet shoulders distance with toes slightly turned out
2. Spine neutral, keeping belly in, chest up
3. Weight in heels, hips back and down
4. Hips below crease of knee
5. Drive through heels, knees press out to stand up

Greatest Stretch In The World

1. Start in lunge position, right leg forward, foot flat on floor, knee bent 90 degrees, left leg extended behind you, left ball of foot on floor; hands on floor inside right leg, back flat
2. Next, lift right hand off floor, bend right elbow 90 degrees and reach elbow toward instep of right foot (as shown). Reach as far as you can without rounding back.
3. Return right hand to floor, then rotate torso to left and extend left arm to ceiling, palm out (as shown). Keep spine long, and continue reaching through back leg.
4. Return left palm to floor, then, rotate torso to right, pressing through left palm and lifting right hand to ceiling, palm out, eyes follow
5. Drop left knee and toe to floor, place hands on top of right thigh. Squeeze butt and slightly tuck pelvis, then press hands into thigh and push torso away, extending spine as tall as you can