As we venture into this new yoga movement and learn to integrate poses each and every week, it's worth noting that there are some pretty important basics we want you to know and have.

So, welcome to bonus month!

But the real bonus is that we're giving you a month worth of poses...in less than a month span! You can take these basic poses and get started today so when the actual movement starts (in January), you're well equipped.

These poses will come in handy for E-V-E-R-Y-O-N-E; those not used to practicing on a regular basis, those in need of a refresher on how to do them, and even those who are frequent yoga go-ers. We promise that starting with a foundation of these moves will benefit your practice and give you something to always fall back on when need be.

Because apart from building the foundation, we realize that not every pose will work for everyone each week (for more on the yoga52 concept, check here). Some weeks might not vibe with you or you simply cannot stretch and bend that way, which is A-OK! It just means that it's a basic pose week, instead of skipping a week altogether.

That's why we've put together a month worth of bonuses to get you through a challenging week and onto a new one. But we promise these poses will be needed to help out your 52 flow, regardless, because you can't get rid of the classics! Take these poses and download the attached PDFs with all the info to start incorporating them into your practice today!

1. Child's pose

Life wouldn't be complete without a little child's pose! Go to this position when you need a little relaxation and hang out for as long or as little as you need to. This is a very restorative pose, so spending time in it when you need that break is a great way to calm you down and connect with your breathing.

GET THE POSE!

try this (audio version below)

2. Downward Facing Dog

We're including a classic and perhaps one that everyone has at least heard of even if they haven't tried it out. This is always a good option to fall back in when a pose isn't speaking to you because you're still benefitting from it.

GET THE POSE!

try this (audio version below)

3. Mountain Pose

You can feel good about doing this pose as it helps keep you rooted and makes you stand tall. It's a great starting pose for any flow sequence, so get centered and then get started!

GET THE POSE!

try this (audio version below)

4. Crescent Moon

And last up we have crescent moon which is a great bend that really stretches the side of the body. It's seamless to go from mountain to crescent pose, as this builds on it. Stay rooted and try this pose to energize the body.

GET THE POSE!

try this (audio version below)

Get started on practicing these and then get ready for the movement to start the first week of January!