good morning welcome to day four of the five-day morning yoga series
let's begin in a comfortable seat connecting with the breath drawing the
breath in through the nose out through the nose maybe use this time to set a
positive intention for the day the week or month ahead
perfect go ahead and draw the chin to the left shoulder being lifting and
lowering the chin almost like you're nodding yes
release the right nice gentle yes movements
back to centre take the left hand straight out and plant it on the map
rest here or draw the right ear to the right shoulder for a deeper stretch
release shake that arm out do it ever feels good here when you're ready come
to be opposite side right hand to the mat rest here we draw that left ear to
the left shoulder continue to soften the shoulders here
back to centre begin rotating the head in a circular
motion
opposite direction
release come to tabletop wrists under shoulders knees under hips
inhale dropping the belly for cow
exhale round through the spine for cat
inhale cow
exhale cat
inhale for cow
exhale for cat begin finding some organic movement rolling the hips here I
want you to move like nobody's watching like it's just you and your mind
back to center take the hands to the top of the mat begin melting the chest down
for puppy pose stopping wherever you feel that stretch so we just want to
meet the stretch this morning nothing more
you on an inhale round through the spine to
baby Cobra
melting the chest down inhale peel the chest off the mat for Cobra slight bend
in the elbows exhale release
inhale cobra full exhale release
tuck the toes send the hips up for down dog
walk it out here let the head be happy
you
on your next inhale left leg lips
exhale step to the top of the mat
grounding through the top of the right foot
inhale hands overhead
exhale release - three-legged down dog
exhale left foot to the mat
in Hill right foot
exhale step to the top of the mat
grounding yourself here be really strong on an inhale hands come up overhead
exhale three-legged down dog
release that foot back to the mat feel free to keep a bend in the knees on an
exhale take the right hand to your left calf for a twist gazing towards the left
exhale release
left hand to the right calf gaze towards the right
exhale release
step to the top of the mat for half lift
exhale bend the knees forward fold
in Hilda standing hands overhead
exhale hands to heart center thank you for joining
namaste you
you