thank you for joining me today's practice is a seated gentle warm-up
which is great to utilize prior to your regular practice after or before your
workouts also great if you have a few minutes to wake up the body in the
morning this will really have your body feeling
great and relaxed in the early mornings begin seated
big inhale hands overhead exhale hands to heart center two more times and he'll
grab all that spades and so heart center
inhale hands overhead hands to heart center
go ahead and circulate the night
opposite direction feel the clicks in text
back to centre circulate the shoulders
opposite direction
back to centre being swaying side to side for a gentle
side stretch
next inhale chin to sky for a seated cat cow exhale navel to spine chin to chest
inhale gaze up exhale gaze down
inhale gaze up
exhale gaze down back to Center inhale hands overhead exhale left hand to the
mat right hand overhead next inhale to the right left hand overhead
inhale back to Center hands overhead
exhale elbows in line with the shoulders or cactus inhale overhead exhale cactus
being gently twisting side to side
release inhale overhead and so heart center
place your right heel beside the left hip place the left foot on the outside
of the right thigh option to place your right hand to the left knee for a gentle
twist or go ahead and inhale the right hand up overhead initiate the twist at
the navel and place the right elbow on the outside of that left knee sitting
tall here gaze over that left shoulder
of each exhale maybe have the intention to twist a little deeper even if it's
just in your mind
option to take a deeper by placing me right on along the left calf so the hand
is pretty much beside the left foot
release go ahead and shake it out do whatever feels good here
when you're ready opposite side
sit tall here lengthening through the spine feel free to hold your breath
creating space within the body inhaling four three hold four four
exhale four four or five repeating as needed
feel free to take it deeper by placing the left arm along the right calf
release rock it out take a moment again do whatever feels good here back to
centre hinging at the hips lead with the chest take your fold stopping wherever
you feel that stretch
allow the belly to relax here
next inhale take a moment to push through the hands drawing your sit bones
towards the mat release however your legs were crossed go ahead and switch
the legs here and when you're ready take your fold
next inhale pushing through the hands again pushing your hips back down
towards the mat release take a moment here relax the shoulders now your next
inhale hands overhead
exhale heart center namaste
you