welcome this is a great yoga practice for those who run often or work out even
those who simply need a good stretch throughout the lower back legs all the
way into the root of the body of the feet let's begin throw your legs out in
front
we get to bend the toes
release two parting the toes almost like a frog continue alternating a few more
times
go ahead and begin to point the toes
release and flex the toes up pressing through the heels again continue
alternating
release go ahead and interlace the fingers with
your toes giving the foot a few pulses here
and begin rolling your ankle nice gentle movements
release shake the toes a little and begin the opposite side
interlace the fingers with your toes begin to squeeze the foot a few times
when you're ready begin to roll the ankle nice gentle movements here
you
go ahead and shake out your toes
taking your right foot to the mat keep that knee bent
left ankle to the right thigh for a seated pigeon option to lower that right
foot if the skills a bit intense today
toes are pointed towards the sky sit tall here
release
right ankle to the left thigh keep the right foot flexed sitting nice and tall
here drawing the chest the sternum forward
you
release lean back and slightly begin rocking the knees side to side gently
rolling over the glutes
when you're ready come to your knees
walk the hands forward forehead to the mat for Child's Pose
begin drawing the breath into your belly expanding the belly expanding the low
back with your inhale so maybe allowing the waistband to get a
little tighter here with each inhale with your exhales releasing any tension
in the shoulders the upper back the neck maybe in V hands and the feet the toes
inhale slowly release and tuck the toes sit the hips down on the heels this may
feel intense so feel free to lift the hips and lean forward to take some of
the weight off the feet
release
on an exhale send the hips up for down dog
walk your legs out if that feels good maybe bend one leg at a time
let the head become heavy here sighing out any tension in that neck
you
on your next inhale lift the left leg bend the knee open that hip
exhale left foot to the top of the mat for low lunge
take your hands to your knees instead of sinking down here engage the legs
towards the midline of the body so you're lifting up through the whole body
here
rest here or go ahead and grab the right ankle with your left hand
plant the hands on the mat release two down dog
inhale right leg open at knee exhale low lunge
when you feel nice and grounded here go ahead and place the hands on your knees
engage the legs here
you
option to go ahead and grab the left ankle with your right hand
released to down dog
next inhale left foot to the top of the mat
exhale straighten the left knee send the hips back chin to Shin inhale bend the
knee exhale chin to chin inhale Bend exhale chin to Shin
inhale forward exhale chaturanga inhale updog exhale down dog
you
in Hill right foot to the top of the mat
exhale Chen Titian inhale
exhale
inhale
exhale
inhale bend that knee exhale lower chaturanga inhale updog
exhale down dog
inhale lift the heels round through the spine to plank
exhale down dog one more time inhale lift the heels round through the plank
exhale down dog
next inhale step to the top of the mat half lift
exhale fold
inhale the standing hands from overhead
exhale hands to heart center
thank you for joining namaste