welcome this is a fun vinyasa yoga flow to help stretch and strengthen the body
let's get started come to your knees begin circulating the shoulders
opposite direction
go ahead and tuck the toes sitting the hips on your heels this may feel a bit
intense so feel free to skip the next step and simply lean forward taking some
of the weight off of your heels otherwise go ahead and make a fist with
each hand and begin circulating the rest
opposite direction release go ahead and send the hips up for down dog option to
walk your dog bending one knee at a time or find some stillness drawing the heels
towards the mat tailbone towards the sky rounding the elbows in towards the face
next inhale step to the top of the mat half lift exhale forward fold
inhale come to standing hands overhead exhale hands to heart center take an
inhale exhale softening the shoulders
next inhale hands overhead exhale forward fold inhale half-lift exhale
plank lower into your chaturanga inhale updog exhale down dog for five or
three two one inhale step to the top of the mat half lift exhale fold inhale
standing hands overhead exhale hands heart center full breath here on the
exhale hands overhead sitting the hips nice and low for chair pose four three
two one exhale fold inhale half-lift exhale plank chaturanga inhale updog
exhale down dog
inhale left leg lifts bending that left knee opening the hip begin circulating
the foot bowl breath here on the exhale step the left foot to the top of the mat
low lunge right hand rests on the mat on the inhale left hand lifts taking your
twist on the exhale step back chaturanga
inhale updog
exhale down dog inhale right leg bending that knee begin circulating the foot
exhale step it to the top of the mat low lunge left hand rests on the mat inhale
right hand taking your twist exhale chaturanga inhale updog exhale down dog
inhale step to the top of the mat half lift exhale fold inhale sit the hips
nice and low here chair pose four three two one
next inhale to standing exhale hands to heart center
inhale hands overhead exhale fold inhale half-lift exhale plank chaturanga inhale
updog exhale down dog
inhale left leg exhale knee to nose inhale exhale knee to nose inhale exhale
knee to nose hold exhale for Pigeon
option to rests here or go ahead and take your fold drying the breath into
the belly expanding the belly and low back with your inhales exhale sign out
any tension in the legs feet
inhale release from your fold reach back grabbing your right foot resting here or
wrap the arm around your foot resting the foot in your elbow reaching overhead
with the left hand taking your bind for mermaid pose chest
is shining forward
release come to down dog walk it out here
inhale right leg exhale knee the nose
inhale exhale knee to nose inhale exhale knee to nose hole plant your leg on the
mat for pigeon rest up here or take your fold surrendering no tension in the hips
legs or feet
on an inhale release go ahead and reach over to grab that left foot or come into
your mermaid pose right hand reaching up overhead interlacing the hands
release coming to down dog
walk it out here
when you're ready drop the knees for Child's Pose big belly breath here the
jacks Hale sighing out any tension the upper back the neck the shoulders
full inhale exhale begin walking the hands to the left drawing the breath
into the right ribcage expanding the right side body with each inhale
softening the shoulders here notice if you're lifting up in that right shoulder
inhale Center exhale
hence the right breathing into the left side body softening the shoulders notice
if you're lifting here in that left shoulder lifting in the chest begin to
soften here with your exhales
you
back to centre
next inhale rounding up one vertebrae at a time
ants your knees rounding the spine gaze down inhale chest forward gaze up exhale
round the spine gaze down moving with your breath inhale exhale back to Center
inhale hands overhead exhale heart center thank you for joining namaste
you