began seated
start to find some organic movement within the waist allow the movement to
work off the spine one vertebrae at a time
maybe get into the shoulders a little
being walking the hands forward stop where you meet that stretch
option to rock side to side
back to center for a seated cat cows work at your own pace here
left hand to the mat right hand overhead
inhale Center exhale side stretch to the right
go ahead and grab your block let's meet on our backs
place the block under the hips general area would be the sacrum you'll want to
play around here positioning will be different for everyone
feel free to rock side to side
inhale the left leg
we can display the knee open towards the left you can roll it in a circular
motion here work at your own pace
release right wake up
being splaying that knee towards the right again you can work in a circular
motion
release bring both knees up
gently rock side to side
feet to the mat
keep the block at its lowest setting or go ahead and take it up a notch
straighten the legs out remain here or begin to rock the hips side to side be
gentle
you
go ahead and remove the block
being rocking the knees side to side feel the low back against the mat
hugg knees the chest
you
grab the block and place it along the spine
again you'll want to play around here it will feel different for everyone so you
want to maybe position it a little higher on the spine or a little lower
option to place a blanket under the head for a more height and comfort full
inhales full exhales here if you feel the breath is restricted feel free to
inhale for for hold for four exhale for five or six
you
remain here or take the hands and reach over ahead
you
option here to add more weight by grabbing opposite elbows along the belly
gently come up and position the block across the back just below the shoulder
blades
you
option to add more weight by grabbing opposite elbows along the belly
you
gently release set the block aside
hugg needs to chest big squeeze here rock it out
let's go ahead and meet in child's pose
you
observe here work through the body relax the belly shoulders and hips take your
time here connect with the breath full inhales full exhales
release inhale hands up overhead reach tall
exhale hands to heart center
namaste