You can bring the hands to the earth behind you.
Lift the chest and heart.
Arch the back and find the breath.
Five in and five out.
And now bow forward, extending the arms out in front of you.
Forehead reaching toward the earth, palms up.
And the palms turned down.
Inhale, coming up to a table on the hands and knees.
Cat and cow.
Dropping the belly down as you inhale
and rounding the spine as you exhale.
Inhale, dropping the belly.
Exhale, rounding the spine.
Back and forth on the breath.
Bring the back flat, curl the toes under
and take downward facing dog.
Spread the fingers wide.
Soften the knees, lift the hips.
Shift the weight side to side.
Five in and five out with the breath.
Now drop the knees to the earth, press back to child pose.
Giving yourself permission to come to child pose any time you need a rest.
And feel free to modify any poses, either making the practice more challenging or more supportive for your body.
Coming up to a table. Back to downward dog.
Lift the right leg high in the air.
And exhale, bring the right foot forward, drop the back knee to the earth.
And reach the arms up.
Deep breaths, five in, five out.
Exhale the hands down.
Step back for downward dog.
And then the left leg lifts high
bringing the foot forward, dropping the back knee. Reach the arms up.
Five in, five out.
Exhale the hands down.
Downward dog.
Walk the feet to the hands, exhale, fold deep.
Take hold of the elbows and sway side to side.
Our goal tonight, in every practice, is to find the challenge.
If you're injured, if your flexibility is challenging,
then your job is that much easier.
Coming up slowly, one vertebra at a time.
All the way to standing.
Step to the top of your mat. Bring the hands to the heart.
Surya namaskar, sun salutations.
Inhale, reach the arms up overhead.
Exhale, fold and touch the earth.
Look forward. Then step or hop the feet back.
Lowering down knees, chest and chin.
Pulling through for cobra.
And exhale downward dog.