welcome this is a total body yoga flow for strength and flexibility let's begin
step to the top of the mat begin circulating the neck feeling the clicks
and ticks
opposite direction nice gentle movements be kind to the body
begin circulating the shoulders
opposite direction
letting the arms be heavy begin swaying your arms side to side
you
start to slow your sway here finding some stillness begin rotating the wrists
circular motion
inhale hands overhead exhale heart center inhale overhead
exhale heart center
inhale reaching up overhead exhale heart center last time inhale overhead exhale
forward fold option to bend the knees let the head be heavy let me shake the
head yes and now
inhale come to your half-lift nice flat back exhale fold
in Hill the standing hands coming up overhead reach tall exhale hands to
heart center inhale hands overhead exhale fold inhale half-lift exhale fold
inhale the standing hands overhead
exhale heart center inhale hands overhead exhale fold inhale half-lift
exhale step the left foot back
inhaling hands overhead high lunge exhale open to Warrior 2 inhale reach
forward with the right hands exhale reverse warrior four three two and one
inhale resting the right elbow to the right knee for side angle
next inhale transitioning to high lunge reaching the hands up overhead exhale
plant the hands for plank lower into your chaturanga inhale updog
exhale send the hips up for down dog feel free to walk it out here bending
one leg at a time or both
inhale right leg lifts exhale step it to the top of the mat dropping that left
knee for low lunge planting the left hand beside the right foot inhale right
hand reaches up exhale reaching the left hand forward right hand back just a
gentle twist here full inhale on the exhale right hand to the left thigh left
hand reaches up and over exhale planting the left hand to the mat begin drawing
circles with the right hand nice big circles here maybe even moving with your
breath
opposite direction
plant the hands exhale plank lower into your chaturanga inhale updog exhale
sending those hips back for down dog
you
inhale step to the top of the mat half lift
exhale fold inhale the standing hands overhead exhale heart center
take a moment to acknowledge the body here feeling the heartbeat staying
present
you
inhale hands overhead exhale fold inhale half-lift exhale step the right foot
back inhale hands overhead for high lunge
exhale open the arms warrior two
inhale reach forward exhale reverse warrior
inhale left elbow rest on the left knee for side angle
you
and he'll open the arms lifting the torso warrior two
next inhale lifting the hands high lunge
exhale plank chaturanga inhale updog
exhale down dog feel free to walk it out here
inhale left leg reaches up exhale low lunge
inhale right hand reaches up reaching through the left fingertips on your next
inhale lifting the torso right hand to reaches forward left hand reaches back
exhale left hand to the right thigh inhale the right hand reaches up and
over
at the right hand to the mat begin drawing circles with the left hand again
feel free to move with your breath here
opposite direction
step back to plank exhale chaturanga inhale updog exhale
down dog
dropping the knees sit the hips towards the heels for child's pose drawing the
breath into the belly expanding the belly full inhale
on the exhale sighing out any tension in the shoulders the upper back maybe even
in the ribcage
next inhale rounding through the spine coming all the way up reaching the hands
back interlace your fingers full inhale gazing up chin towards the sky on the
exhale forward fold drawing your fist towards the sky
shoulders reaching away from the ears here
on your next inhale release shake it out a bit maybe rotate the shoulders
circulate the shoulders
release the forehead to the mat take the hands to your sides right beside your
hips or heels just take this moment to fully surrender no stress in the arms or
neck
you
on an inhale slowly release take a nice deep breath here hands coming up
overhead exhale heart center thank you for joining namaste if you enjoyed this
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