Start standing,
So come up onto the hands and knees if you're there.
And up into a standing position.
We're going to have the feet wider than the hips.
But standing comfortably,
Not too wide.
And the arms comes out to the side.
Keep the spine long.
And we're going to fold forward on exhale and take the right hand towards the left foot.
If it doesn't get that far,
You can stop at the shin.
But try not to over round the back as you do these.
Try to keep the straight spine.
When we alternate,
Left hand goes to right foot and inhale back up.
Also an option is to bend the knees if need.
And we continue,
Exhaling down,
Inhaling up.
Exhale down,
Inhale up.
Exhale down,
Inhale up the arm.
Goes up behind you,
So the arms almost stay in the same place.
In our kitchen.
Picking a lighter option,
If needed,
Is always an option.
Don't beat yourself up.
If you can go the entire way down,
That's fine.
And continue.
Last time.
Now we're going to continue,
But count to five each time you touch the foot.
So you exhale down.
And you count to five.
Then inhale.
Exhale down.
Inhale back.
Exhale down,
One,
Two,
Three.
4,
5.
Inhale,
Back up.
One,
Two,
Three.
For fun.
Again,
Taking that breath.
Knee,
If that's the option.
Four,
Five.
1,
2,
3,
4,
5.
1,
2,
3,
4,
5.
2,
3,
4,
5.
1,
2,
3,
4,
5.
One,
Two,
Three,
Four.
4,
5.
One,
Two,
Three,
Four.
Last time.
1,
2,
3.
Back to the center.
And now we count to 25.
Seal down.
Two,
Three.
5 6 7,
8,
9,
10,
11,
12,
13,
14,
15,
16,
17,
18,
19,
20,
21,
22,
23,
24,
25,
Back up.
And count in your head.
And inhale back up.
One more time,
Each side,
Counting in the head to 25.
Back up,
Last one.
And inhale back to the center.
Arms down just for a breath.
Could be a little bit dizzy,
So take your time.
Feet stay wide.
We're going to open the arms again to the side.
And just drop down.
Right out of the box.
Opposite side.
Getting size along the stretch.
Stretches along the side.
As one arm goes down,
The other goes up.
And you reach down as if trying to touch.
Stretching from side to side.
Creating space in the belly.
Almost there.
And back to the center,
Pause.
Making sure you have space around you to twist.
We're going to inhale,
Twist to the back,
Exhale to the center.
Opposite side to the back,
Inhale to the center.
Exhale,
Inhale.
Exhale,
Inhale,
Continue.
Twisting actions are detoxing.
Stopping in the center.
Three.
And one,
Back to the center,
Release the arms down.
Take your time,
Come back down to lying flat on your back.
I recommend that you stay at least five to 10 minutes lying still flat.
And then you can come back out of the pose.
After you've rested for a bit.
