Meet author, motivational speaker and yoga instructor Rina Jakubowicz, who will be guiding you through your yoga practice today. Rina is a Miami-based yoga instructor known for her vibrant and uplifting approach to yoga. Inspired by her own peaceful transformation, she wrote the book Choose Peace to empower others to reach their full potential.
Come to all fours.
Bring your legs hip-width apart.
Sit your hips back toward your heels and lay relaxed over your body.
Make sure you don¹t feel too much pressure on the knees.
If you do feel too much pressure, lift your hips a little higher or place a pillow under your chest.
Try putting your forehead on the floor.
Take deep breaths and relax.
Your hands are shoulder-width apart and your feet are hip-width apart.
Your arms and legs are extended straight.
Your hips are lifting up towards the ceiling and you are rotating the pelvis forward to create a hamstring stretch.
Your spine is trying to stay as straight as possible without collapsing the spine.
Your heels are actively pressing toward the floor. If your heels don't reach the floor, it doesn't matter. Keep stretching.
Relax your head toward the floor.
From Mountain Pose, hinge at your hips, rotating your pelvis forward.
Bring your torso over your legs.
Place your hands on the floor next to your feet. If you can't reach the floor, place your hands on your legs.
Make sure your weight is evenly distributed between your feet.
Keep your legs and core engaged.
As you inhale, lengthen the spine. As you exhale, fold deeper.
Place your hands shoulder-width apart.
Your feet are hip-width apart.
Make sure your hands are flat on the floor and no part of the hand is lifting up off the floor.
Push your heels to the back of the room in order to engage the legs.
Tuck the tailbone under slightly as well.
Visualize your body in a straight line. Try to align the spine as you did in Mountain Pose.
Engage your core and push the floor away from you with your hands.
Upward Facing Dog
Hands are shoulder-width apart.
Your feet are hip-width apart and you are placing the tops of your feet on the floor.
Lower your hips towards the floor so that you are creating an arch with the spine.
Draw your shoulders back away from the ears.
Legs and core are engaged.
Look slightly up toward the ceiling without kinking the cervical spine.
Push the floor away from you with your hands and tops of your feet.
Cat Cow Poses
Come to all fours with your knees under your hips and your wrists under your shoulders.
As you inhale, drop the belly and look up toward the ceiling for Cow Pose.
As you exhale, push the hands and knees into the floor to round the back and look toward the navel.
Lie down on your back with your legs three feet apart. Let your toes fall open to the sides.
Separate your arms so that they are two feet away from your body.
Turn your palms up.
Make sure your spine is in a natural position. Keep the head centered and the neck relaxed.
Take deep breaths and let yourself relax with every exhale.