Let's start by taking three breaths in through the nose and out through the nose
lower your left hand to the floor drawing your left shoulder away from your ear
flex your head over to the right shoulder
feeling the stretch along the left side of your neck
now repeat on the other side
lowering your right hand to the floor drawing your right shoulder away from your ear
inhale and as you exhale flex your head over to the left shoulder
feeling the stretch along the right side of your neck
bring your head back to the center inhale and as you exhale
look as far around to your right shoulder as you can
then back to the center and look as far around to your left shoulder as you can
from here move into a tabletop pose on your hands and knees to stretch out your back and core with some cat and cow movements
as you inhale through your nose move into a cat stretch arching your back and then breathe out as you round your back
now we'll move on to our wrists to warm them up with your fingers facing away from you
slowly move your body weight over and in front of your wrists
you should feel a nice stretch up the forearms
then face your fingers towards you and sit back on your toes feeling the stretch up your forearms
and in the backs of the feet keeping your breath nice and controlled
now come up off your hands and shake them out
then place your hands on the floor shoulder-width apart and straighten your legs out into plank pose
from here we'll aim to do five press-ups to warm up and activate your chest shoulders and arms
if you can't do press-ups on your feet rest your knees on the floor and try them from there
or hold yourself in the plank pose until we move on to the next movement
from plank position lower yourself down to the floor and clasp your hands together behind your back
take a big inhale and then exhale as you try and push your hands as far down the line of your body
with your chest and shoulders raised off the floor
keeping your hands clasped behind you inhale and exhale as you lift your legs
and upper body off the mat then lower down as you inhale
now bring your hands in line with your shoulders inhale and exhale as you come up
upward dog pose feeling the stretch down the front of your upper body
inhale again and then exhale as you come back to a downward dog
pedaling out your legs to stretch out your calf muscles
walk your feet up to meet your hands at the top of the mat
let everything hang loose and feel the stretch in your hamstrings keeping your breath nice and controlled
bend your legs and reach your hands down to the mat
moving your left leg back to a runner's lunge
stretching out your left hip if you can go deeper into the stretch
lower your forearms to the floor finding the lizard pose
now come back up to runner's lunge inhale and then exhale as you move
through to a three-legged downward dog with your right leg in the air
from here bring your left leg closer to your right and then straighten out both legs
finding your triangle pose inhale and exhale bending over your leg
as much as you can feeling the stretch in the hamstrings
come into a high lunge with your right foot in front
inhale and exhale as you lift your arms up in the air arching your back
and come back down into warrior two your right foot should be pointing in
the line of your knee and your back foot should be parallel to the mat
twist your front hand so your palm is facing up inhale and exhale moving into reverse warrior
finding a hold with your left wrist on top of your right leg if you can
now move to a plank pose by cartwheeling your hands down
and straightening your legs out walk your feet up to meet your hands finding a forward fold
we've now completed the first half of our vinyasa flow on one side of our body now we'll focus on the other side
bend your legs and reach your hands down to the mat moving your right leg back to
a runner's lunge stretching out the right hip
if you can go deeper into the stretch lower your forearms to the floor finding lizard pose
now come back up to a runner's lunge inhale and then exhale as you move
through to a three-legged downward dog with your left leg in the air
then move through to a one-legged plank as you inhale with your left knee tucked into your chest
from here bring your right leg closer to your left and straighten out both legs
finding your triangle pose inhale and exhale bending over your leg
as much as you can feeling the stretch in the hamstrings
now coming into a high lunge with your left foot in front
inhale and exhale as you lift your arms up in the air
arching your back and coming back down into warrior two
your left foot should be pointing in the line of your knee and your back foot
should be parallel to the mat twist your front hand so your palm is facing up
inhale and exhale moving into a reverse warrior
finding a hold with your right wrist on top of your left leg if you can
now move to a plank pose by cut wheeling your hands down and straightening your legs out
walk your feet up to meet your hands finding a forward fold
and we've now completed the second half of our vinyasa flow
slowly roll yourself up to standing trying to move vertebrae by vertebrae
taking a big breath in lift your arms above you and squat down to a chair pose on your tiptoes
engaging the quadriceps calves and core muscles as you stand up
lower yourself all the way down to the mat finding a seat
then lying back on your back
lifting your knees up wrap your right leg on top of your left leg and hold on to the outside of your feet
pull them towards you stretching out the glutes while breathing in and out through your nose
uncross your legs and wrap your left leg on top of your right leg grab onto the
tops of your feet and pull them towards you
lying on the mat we'll move into our final active stretch with your feet up
in the air stretching out the hips grab hold of the outsides of your feet and
pull your knees gently down to your body feeling the stretch in the hips
now on to the final resting pose straighten out your legs and arms close
your eyes and breathe slowly and deeply in through your nose and out through your nose
come out of this pose when you feel ready