This short routine works both as a dynamic warmup and as core strength and flexibility training after your workout. We begin by moving from mountain pose through tall mountain to a squat, then we stretch the lower legs before standing again. Next is a series of bows and forward folds that include optional arm positions to open the chest and stretch the hips and shoulders while improving strength in the back and the legs.

Throughout, work within your own limits and keep your knees slightly bent, to prevent overextending the joints.

Music for this episode is “Eastern Sky” by touchingGrace. The track is remixed by DJ Cary on the album Eastern Grooves, available at Magnatune.com.

Your comments are always welcome: yogasage at mac dot com.

I’ve reloaded the episode; please let me know if you can’t see the pictures. They weren’t appearing for me using Apple’s Safari browser (ironic, since I made them on my Mac), but I could see them in Firefox. Thanks for the comments! —Sage, 5/15/07