The Program:
Please refrain from any exercise that causes you pain. If you have any injuries or have not exercised at this intensity in the past, please consult a healthcare professional for assistance.

The following postures can be immensely enjoyable for anyone, and have also been identified as specifically beneficial for particular sports.

Eagle
Particular sport of benefit: All
From standing with your feet together, inhale, lifting your arms overhead to touch palms, then exhale and swing your arms down, across each other, right elbow under the left, lifting your forearms up, twisting your palms together, thumbs beside your nose. Inhale to stand straight & draw your elbows down, then exhale as you sit your hips down, pressing your hips backwards, weight into your heels. On your next inhale, lift your right leg up & crossing your legs, point your toes to curl around your left calf muscle (or simply point them in that direction if they are not curled around). Hold your torso straight up & down, shoulders over the hips and left knee over the heel, if you can. Hold & breathe through your nose as you try to create one vertical line with your ankles, knees, elbows, wrists & nose, and very gently lower hips as you exhale.

Seated Spinal Twist
Particular sport of benefit: Tennis, Racquetball & Squash
From sitting crossed-legged, lift your left leg up & place your foot flat on the floor on the outside of the right knee. Ensure you can feel both hip-bones pressing into your mat, or if your right hip is lifted, straighten your right leg out in front of you. Place your left hand at your tailbone & press your palms into the floor, lifting from the crown of your head. Inhale and lift your right hand up & over to the outside of your left knee, so that your elbow works as leverage to twist your head & spine back over your left shoulder. With each inhale grow taller from your tailbone through the crown of your chest and on each exhale twist a tiny bit further, even recruiting your eyes to direct your final stretch. Hold for 3-4 breaths, gently untwist, switch sides and repeat over to your right.

Standing Forward Bend
Particular sport of benefit: Running, Baseball & Softball
From standing, inhale and raise your arms overhead (keeping shoulders relaxed), touching your palms together. Exhale and as you do, keeping an engaged, strong, FLAT back, pitch forward only moving from your hips. As soon as you can no longer bend forward only from your hips (because of the stretch through your legs), begin to bend your knees so that you can rest the entire weight of your torso onto your thighs, completely supporting your lower back. Relax your head down and lower the palms of your hands to the floor. Keeping your knees as bent as necessary to keep your torso in contact woth your thighs, as you inhale, gently shift your weight towards your toes and exhale to open your hips wide & lift them towards the ceiling. To release this posture, avoiding dizziness & lower back strain, it is very important to keep a flat back (hand on hips, shoulders drawn back) as you exhale and lifting your chin first, slowly return to standing.

Downward Dog
Particular sport of benefit: Running, Basketball, Baseball & Softball, Skiing & Snowboarding
From your hands and knees, palms directly beneath your shoulders, ensure your fingers are spread wide, middle fingers pointed forwards, pads of your fingers gripping into your mat. Knees are hip-width apart; turn your toes under and as you exhale lift your hips into the air, creating a big tent shape with your body (legs straight, back flat, bending only at the hips), and press your heels down towards the floor. Work up to holding for 4 or 5 long breaths, when you're tired placing one knee at a time on the floor and curling your forehead forward to rest on your mat.

Pigeon
Particular sport of benefit: Biking, Running, Swimming, Basketball, Baseball & Softball
From your hands and knees, swing your right leg in front of you, knee to your right wrist and right ankle angled towards your left wrist (at a 45 degree angle or more). Walk you left lag straight back behind you, keeping your torso straight up, supporting your torso with your hands pressed into the floor on either side of your hips. As you inhale, grow tall, puff your chest out (like a pigeon) and then exhale walking your hands forward (back flat) and rest your chest down on your right leg. Slide your hands forward on the floor and hold for 3 or 4 breaths then inhale to come up with your hands. Don't forget the opposite side!

Tree
Particular sport of benefit: Skiing/Snowboarding
Instructions: From standing, shift your weight to your left foot and focus on equal balance of weight between your heel, big toe and small toe (a tripod of balance). Engage & hold your left thigh muscle, without hyper-extending your knee, and on an inhale lift & bend your right leg to place the sole of your right foot on your upper-thigh, calf or with your right big toe touching the floor. Avoid knee injury by ensuring your foot is either completely above or below your knee. Press your palms together in front of your chest in "prayer" and breathe deeply trying to grow taller through the crown of your head with each inhale & simultaneously soften the right hip even with the left as you exhale. Hold for about 45 seconds and then switch legs.

Arms-Up Forward Bend
Particular sport of benefit: Tennis, Racquetball, Squash, Baseball & Softball
From standing, interlace your fingers & pressing your palms together behind your back. Inhale then as you exhale (with a flat back) pitch forward from your hips and allow your arms & palms to fall away from your back. Hold this posture for a few breaths while keeping your thighs engaged (not locked), and then inhale slowly coming back to standing with a flat back.

Warrior II
Particular Sport of benefit: Tennis, Racquetball, Squash, Skiing & Snowboarding
(from Warrior I): From standing, feet together, at the top of your mat, with your hands on your hips inhale & step your right foot back about 3&1/2 feet, right toes angled 45 degrees forward. Your right leg can remain engaged throughout, heel pressing back into the floor. Ensure that your hips are equally forward (rotate your right hip towards the front of your mat, in line with your left hip), and as you inhale extend your arms up overhead, palms facing one another. Exhale and lunge gently forward, stopping when your left knee is directly overtop of your ankle. Reach your arms for the sky, extend your fingers as much as possible, expressing the energy & focus of the triumphant warrior, preparing for Warrior II.

After holding Warrior I for at least 3 breaths, move into Warrior II: inhale and bring your right arm down & behind you holding at shoulder height; simultaneously lower your left arm down & forward. Allow your right hip to open naturally and begin to slide or shimmy your right foot 2 to 3+ feet further behind you, ending with your right foot perpendicular to your mat, hips dropping into a much deeper lunge (the left knee is constant over the ankle, and the right leg remains engaged). Looking forward over your left shoulder, reach your arms open, forward & back equally, and breathe deep & calm. This posture will be much more difficult than it needs to be (for the same physical results) if you allow yourself to breathe more quick & shallow. Breathing deep & calm, recruit your abdominal strength for stability, and try to relax your face, connecting your mind with the gentle stretching sensation through your hips. If you feel like your feet are unstable, bring your awareness to your inner thighs, engaging them towards on another and pressing into the outer edge of your right foot, so that you can feel like your whole legs are pulling towards one another through the floor. Hold this for 3 - 5 long breaths and then at your own pace, slowly move your right foot closer to the left, back into Warrior I (arms overhead, hips forward) for a few recuperating breaths, before bringing your feet together & practising the sequence on the other side.