welcome this is a short tone and stretch practice let's begin on our knees
walk the hands forward before head needs the mat for Child's Pose
next inhale the table wrists under shoulders knees under hips grounding
through the top of the right foot left foot releases from the mat right hand
reaching forward engaging the core here
remain still or go ahead and pulse the foot and arm release grounding through
the left foot release the right foot and left arm out
rest here or take a few pulses
release the arm and legs command draw the tailbone towards the mat ribs in and
up engaging the core here inhale slightly lifting the knees off the mat
exhale release
inhale hover those knees exhale release
inhale hover engage that core hole go ahead and send
the hips all the way up for Down Dog option to walk the knees out
next inhale step or hop to the top of the mat half lift exhale forward fold
inhale the standing hands overhead
exhale Heart Center inhale hands overhead exhale forward fold inhale
half-lift exhale plank lower chaturanga inhale updog exhale send the hips up for
down dog
inhale keeping the shoulders nice and square
left foot lifts exhale release and he'll a exhale release inhale lift exhale
release right foot up exhale release inhale up exhale release and heel up
exhale release go ahead and drop the knees come to seated
big toes to touch grabbing the back of the thighs preparing for boat pose begin
to lean back finding your tripod these stability between the sit bones and the
tailbone breast here ribs in and up cores really engaged or go ahead and
lift the feet hands along your calves
exhale slowly lower to your back
Mesa chest hands your sides full inhale on your exhale draw the right heel to
the mat left knee to chest alternating legs at your own pace
hugg knees the chest plant the feet on the mat heels hip width distance
hence your sides
inhale engaging the core send the hips up for bridge exhale release inhale
bridge exhale release
inhale bridge option here - interlace the hands and back for more intensity
you can go ahead and lift the heels off the mat exhale release hug me use the
chest big squeeze here
grabbing the outer edges of the feet send the knees to the mat for a happy
baby option to rock side to side
release feet to mat Rock the knees side to side here when you're ready come to
your knees for Child's Pose hands reach forward forehead to the mat
rest here or take a deeper by widening knees chest melts towards the mat
release
inhale hands overhead
exhale heart center namaste