welcome this is an energizing morning yoga flow to help you conquer the day
ahead let's begin on our knees walking the hands forward forehead chin or cheek
to the mat feel free to modify here with pillows under the hips or forehead for
some extra height extra support if that feels good
release coming to your hands and knees for tabletop position dropping the belly
on an inhale gaze up for cow pose exhale round gaze down for cats continue
sinking breath with movement
back to centre straightening the left leg tucking the left toes
gently press out of the left heel it's almost like you're pressing into a wall
release opposite leg tucking the right toes here again pressing that heel
almost like you're pressing it into a wall
release keeping the hips over the knees begin to stir to walk your hands forward
melting your chest towards the mat for puppy pose option to place a block under
the forehead for a little more height
gently release tucking the toes sending the hips up for down dog walk it out
here one leg at a time bending one knee bending the other
stepping to the top of the mat inhale half-lift
exhale bend the knees if that feels good for your forward fold inhale to standing
hands reaching up overhead exhale heart center inhale hands overhead
exhale left hand slides down your left side right hand reaches up and overhead
for a side stretch inhale back to Center exhale right hand reaches down your
right side left hand reaches up and over inhale both hands overhead exhale
release and begin to twist side to side so just throwing your hands side to side
here I know it might be a little silly just let the arms be heavy
back to Center inhale hands overhead
exhale forward fold inhale half-lift
exhale step the right foot back inhale twist left hand reaches up
full breath cycle here draw a big circle with the left hand
on an exhale planting both hands on the mat inhale step to the top of the mat
into your fold bending the knees grabbing opposite elbows for ragdoll
position inhale half-lift exhale fold
inhale to standing reaching the hands up overhead exhale fold
inhale half-lift exhale step B left foot back inhale twist right hand reaches up
full breath cycle with the right hand drawing a big circle
planting both hands stepping to the top of the mat bending the knees for your
folds
in Hilda standing hands reaching up overhead exhale heart center
inhale hands reaching up overhead
exhale fold inhale half-lift exhale step back for high lunge inhale hands
reaching up overhead exhale open for warrior two
inhale exhale sink nice and low on your next inhale reach the left hand
forward exhale reverse warrior left hand reaches up and over exhale left elbow to
the left knee
inhale right hand reaches up and over
release transitioning on your inhale to high lunge plant the hands full exhale
sending the hips up for down dog
inhale step to the top of the mat half lift
exhale fold
inhale the standing hands reaching up overhead exhale fold inhale half-lift
step the left foot back inhale for high lunge
exhale open for warrior two
inhale reaching me right hand forward exhale reverse where your right hand
reaches up and over
planting the right elbow to the right knee inhale left hand reaches up and
over
release inhale transitioning to high lunge once again take your time
embrace the Wiggles and shakes here
exhale send the hips up for down dog walk it out let the head be happy inhale
stepping to the top of the mat nice flat back for your half lift exhale fold
inhale the standing hands reaching up overhead exhale heart center
inhale hands overhead exhale fold
inhale half-lift
exhale fold in Hilda standing hands reaching up exhale heart center thank
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