welcome this is a ten minute yoga flow for those who can't quite sit
cross-legged or touch their toes yet however can be practiced by everyone
with or without props for those who wish to use props in today's class we will be
utilizing pillows nothing special just any pillows you can find if you're
feeling extra tight today maybe have at least four on hand let's begin come to
seated feel free to add some height here under your seat by sitting on a pillow
or two if the knees are a bit high here or sitting high go ahead and throw a
pillow or two underneath resting the hands on your knees begin drawing the
breath in through the nose out through the nose softening the shoulders with
each exhale let's remind ourselves that yoga isn't about what we look like it's
about how we feel through the journey
go ahead and begin rotating the head in a circular motion feeling the clicks and
tics opposite direction again just feeling the clicks and tics warming up
the spine warming up the back take the left hand straight out to your left and
gently alternate the fingertips up towards the sky and down towards the mat
almost like you're pressing the hand into a wall
plant the left hand on the mat or add some height under the hand with a pillow
begin reaching overhead with the right hand for a seated side stretch
inhale release begin circulating the shoulders
drawing the right hand out towards the right begin gently alternating the
fingertips up and down again as if you're pressing into a wall
release the right hand to the mat left hand overhead for seated side stretch
inhale back to Center begin rolling your shoulders
when you're ready left hand in back right hand on the left knee for a seated
twist
you
release twisting to the right left hand on the right knee right hand and back
release feel free to rock side to side shake up the spine a little
when you're all set come to your knees
begin walking the hands forward forehead to the mat for Child's Pose now a lot of
you might need to modify here if the hips are sitting a bit high find some
comfort just by placing some pillows under the hips as many as you need or
even maybe a pillow under the forehead so play around here just see what feels
good if the hands towards the top of the mat feel a bit intense today you can
also feel free to draw the hands by your hips
options Rock the hips side to side very gently nice gentle motion being drawing
the breath into the belly expanding the belly expanding the lower back your
inhale with your exhale sign out any tension in the shoulders the upper back
the neck
you
next inhale come to tabletop wrists under shoulders knees under hips go
ahead and inhale drop the belly gazing up for cow pose exhale round the spine
gaze down for cat inhale exhale inhale cow exhale cat inhale exhale
in hell
next inhale come to standing at the top of the mat for a half-lift
this may feel intense so feel free to bend the knees and rest your hands on
your thighs stand as high as you need no stress here
on an exhale bend the knees fold forward chest resting on your thighs let the
head be heavy no tension in the neck maybe swaying side to side
inhale come to standing hands overhead
exhale heart center go ahead and interlace the fingers flip your palms
forward on an inhale hands overhead
exhale draw the palms towards the left
inhale Center exhale palms towards the right inhale back to Center exhale left
inhale exhale right inhale back to Center release the hands grabbing
opposite shoulders give yourself a big hug here
or grab opposite arms
on an exhale bend the knees folding forward
inhale back to standing release and switch arms
big squeeze here
exhale bending the knees fold inhale to standing release the arms on an inhale
hands overhead
exhale hands to heart center thank you for joining namaste