good morning this is day 2 of the five-day morning yoga series come to
your knees let's begin practice by rotating the head in a circular motion
nice gentle movements feeling the clicks and tics opposite direction
back to centre begin rolling the shoulders
opposite direction
interlace the hands behind your back and draw the fist towards the mat inhale
gaze up exhale fold forward draw the fist towards the sky
one more time on an inhale rise up
exhale fold
inhale release for seated cat cows exhale round the spine gaze down for cat
inhale gaze up for cow continue two more times go ahead and tuck the toes sit the
hips on the heels if this is a bit intense today simply lift the hips to
lean forward taking some of that weight off the feet
release to tabletop wrists under shoulders knees under hips inhale the
right hand exhale thread it under the left arm
release to Center shake it out a little
when you're ready left-hand threads under the right arm
inhale back to centre shake it out do whatever feels good here
do whatever you need then tuck the toes for down dog being walking your dog
bending the knees maybe one knee at a time
inhale left foot up exhale to the top of the mat right hand rests on the mat in
Hill the left hand up overhead for your twist exhale down dog
inhale right leg up three-legged down dog exhale to the top of the mat
left hand grounds beside the right foot inhale the right hand take your twist
exhale send the hips up for down dog
walk it out here if that feels good
on an inhale step to the top of the mat half lift nice flat back exhale bend the
knees for your fold chin to Shin let the head be heavy here
shake it out
on your next inhale roll up one vertebrae at a time
nice and slow hands overhead exhale draw it into heart center one more time
grabbing all that space all that air
exhale heart center thank you for joining namaste