We're going to start by coming onto the hands and knees.
Hands are under your shoulders,
Knees under the hips.
We're gonna shift back into Down Facing Dog with the hips in the air.
Make sure the shoulders come away from the ears and we're gonna stay with the Ujjayi breath.
Relax the face,
We lift the right leg up into the air.
And we can bend the right knee if you like,
And sort of look under your right armpit.
You're going to get a little stretch under your right side waist,
But keep the left side long at the same time.
Just open up here a little more.
Then we're gonna rotate your right hip back.
And step the right foot forward.
If you don't make this in one step,
Grab the ankle and bring it to the front.
We're going to turn both feet to the right.
Left hand is under your left shoulder and your right arm is going to reach up.
You're going to lengthen the spine here and take a few breaths.
On the exhale,
Bring the right hand down,
And we're going to walk the hands around as we just rotate the feet till they become parallel with the outside of the mat.
Take a deep breath,
Lengthen up and in.
Exhale,
Fold.
Lengthen the spine and we're gonna inhale again halfway up flat back.
And open the arms a sideways one.
Exhale the left hand to the right foot,
Right arm goes up in the air,
Make the belly long,
Lift the heart and open.
Twisting up the heart,
Lengthening chest.
And Delhi.
On the exhale,
Release,
Bring the arms out to the side,
Still on the spread foot forward bend,
Take right hand to left foot,
Left arm goes up in the air,
Little twist,
Stay lengthening up.
Legs are strong,
Belly is long,
Spine is straight.
Straight.
Make the legs work,
Last breath.
And all we're gonna do now is take the left arm down as we bend the left knee and drop the hips.
So now we get a stretch on the inside of the right thigh,
Opening,
Lifting the chest.
You can leave the hands down.
If you want more of a challenge,
Take the arms out to the sides.
And then exhale,
You turn towards the back of the mat.
So turn,
You can stay in the lunge or put the knee down.
Inhale,
The arms up.
And if you like,
Wrap the fingers together behind and go into a little bit of lunge.
This can also be done with the legs straight in the back.
Open the chest.
And exhale,
Release.
Hands go down.
Go into plank.
Low plank,
Elbows back and in.
Inhale to up dog.
And exhale back to down facing dog.
Good.
Shoulders away from the ears.
Neck is relaxed.
Heels towards the ground.
Left leg,
Sorry,
Right leg goes up in the air again.
Step the right foot forward,
Turn both feet to the right.
Left hand under left shoulder,
Right arm up,
Lengthen the belly.
Exhale,
Bring the right hand down.
Right.
Walk the walk.
Hands around,
Feet parallel with the outside of the mat.
Lengthen,
Inhale halfway up,
Exhale,
Hands onto the hips and fold.
If there's too much stretch in the hamstring,
Bend the knees,
It's okay.
And then release the hand,
Inhale halfway up,
And we bend the left knee.
Drop the hips,
Lift the chest,
Lengthen the spine,
Knees out to the side on the left.
Exhale the hands back down,
Turn the opposite direction.
Knee can stay up or down,
Your choice.
Inhale,
The arms up.
Shift the hips forward.
We're gonna go into a little twist here.
Take your right elbow to the outside of the knee.
Stack the elbows,
Lengthen the spot.
Last breath.
Exhale,
Unwind,
Place the hands down,
Step back,
Plank.
Elbows back,
Chaturanga,
Inhale.
I'm done?
And exhale back to down.
Relax the neck,
The shoulders here,
Take a few breaths.
And we let the left leg go up in here.
Step the left foot forward,
Grab the ankle if you don't make it,
Turn both feet to the left.
Right hand under right shoulder,
Left arm up in the air.
Exhale to hand down.
Walk the arms around,
Feet parallel to the outside of the mat.
Lengthen the arms out sideways,
Wrap the fingers together and fold.
Opening the shoulders at the same time,
Release the neck.
Inhale,
Flat back halfway up,
Release the hands.
Bend the right knee,
Drop the hips,
Lift the chest,
Keep the feet planted.
You can lift the arms if you like to make it more challenging,
But you don't have to.
Exhale the hands back down,
Turn to the back of the mat.
Stay in the lunge or drop the knee,
Your choice.
Inhale,
Arms up.
We can take the arms back.
Little backbend,
Reach the chest up towards the ceiling as you do the shift,
The left hip forward.
And then exhale,
Release.
Hands down.
Inhale,
Up dog.
Exhale back to deck.
Shoulders away from the ears.
We're going to take that left leg up in the air again,
This time we're going to bend the hip and open,
Look under the armpit.
Rotate the hip back,
Step the left foot forward.
Turn both feet to the left.
Left arm up in the air.
Keep the hips lifted.
Lengthen the spine.
And exhale,
Bring the hand back down.
Walk the hands around,
Rotate the feet parallel to the outside of the mat.
Lengthen the spine.
See if you can grab the big toe.
Elbows out to the sides.
It's okay to bend the knee,
But lengthen the belly on the front.
Spine is long,
Neck is released.
Deep breath.
Hands back down,
Lengthen halfway up,
Flat back.
Bend the right knee.
Drop the hips,
Lift the chest,
Lift the arms.
If you like sideways,
Long,
Deep breaths.
Exhale the hands down,
Turn to face the front of the mat.
Leg,
Knee can go down or up.
Inhale the arms up,
We're gonna twist to the outside,
Take the left elbow to the outside of the knee,
Stack the elbows,
Shift and take a few deep breaths here.
And exhale,
Hands back down,
Step back.
Chaturanga low plank.
In it,
Up top.
Exhale back to down.
Come back to a seated position.
You can lie flat as well.
Take a few breaths there.
Come back to neutral.
And so in this.
Manda La Sangrini,
You can add almost any pose to it in a variety of ways.
You don't have to repeat everything,
But to get everything on the one side that you did on the other at some point.
But when the poses flow nicely together,
You can add anything.
