Here’s the last kickin’ it post.  I figure you’re either really strong now or you’re really sore and have promised never to read this blog again :-)  

  1. Get into Chair pose and add lifts.  These are slow - drop 3-4 inches bringing your thighs close to parallel to the floor and then slowly come back up again.  When you’re ready to rest dive into Standing Forward Bend for a few breaths.  Come back into Chair for a variation.  This time, bring your arms to a T-position, palms facing forward and slowly twist from side-to-side.  Focus on maintaining your posture, core muscles contracted.  It doesn’t matter how far you twist, just use those Obliques to get you there.  When you’re ready to rest, dive back into Standing Forward Bend.  
  2. Kneeling with knees hip-width apart - do a variation of the first.  Bring your arms to a T-position, palms forward.  Lean back a few inches and exhale into a twist.  Inhale back and change sides.  Do 5-10.  Rest in child’s pose.
  3. Bring your lower body into Goddess position (feet spread, toes pointing out, knees bent) but bend forward with a flat back and stretch your arms out in front of you.  So you’re bent at the hips, holding your torso straight.  Hold for a couple breaths.  Then bring your fingers to the floor, poking your bum out behind so that your knees stay roughly over ankes.  Lower your butt a little more if you can, while you hold the position for 3-5 breaths.  Standing Forward Bend is a good rest after this one.
  4. In a seated position, cross your ankles with knees bent and lift your legs off the floor.  Hold your arms forward for balance, or for more challenge, stretch them up overhead without letting your lower back round.  Press your navel into your spine and breath while you hold.

Hopefully you can do these and keep it playful instead of punishment.  When all else fails play some good tunes.