Hi there,
Kendra Tolbert here.
Welcome to your 15-minute yoga practice.
This is a great all-levels class.
That said,
It was created as a part of a multi-part series for beginners to build up the stamina to practice longer sequences.
So this is a great one if you're a beginner who's been building up your stamina for longer practices,
30 minutes or an hour.
You can do this multiple times a week along with some of the other classes that go up by five minutes.
Minute increments until you feel ready for a 60 minute class.
We'll begin on our hands and our knees.
Toes curled under.
On your inhale,
Arch your spine.
And as you exhale,
Round your spine.
Continue moving through Cat-Cow.
Inhaling to arch.
Exhaling to round.
At your own pace.
Let your breath be your guide.
You Come back to neutral.
And inhale.
Arch your spine.
Exhale,
Round your hips and your head to the right.
And now.
.
.
Inhale,
Round your hips and your head to the left.
Continue circling to the right and down.
Left and up.
To the pace of your breath.
Change the direction of your circles.
Now you are circling to the left.
And down.
Then to the right and up.
Come back to neutral.
Walk your hands forward.
Keep your hips high.
Lower down.
Puppy pose.
Press your palms firmly into the mat.
Walk your hands back underneath your shoulders.
Slide your right knee back,
And then rock back and forth.
Pardon me,
Your right foot.
Slide your right foot back.
Straighten your right knee,
There we go.
Then rock back and forth.
Stretching your toes and your ankles,
Your calves.
Come back to neutral.
Bring your right leg in.
Slide your left toes back,
Straighten your left leg.
And then rock back and forth.
Back to neutral.
Bring your right leg back in Slide your right foot back.
Slide your left foot back.
We're here in Plains.
If you'd like to,
You can lower your knees down.
Spine remains long.
If your knees are up,
Lower them down.
We'll all uncurl our toes.
Big toes together,
Knees wide.
Sit back.
Come into Child's Pose.
Lift your forehead,
Walk your hands and your torso to the left.
Then lower back down.
Bring your forehead up.
Walk your hands through center.
And then over to the right.
Lower back down.
Thumb up,
Walk your hands through center.
Come back up onto your hands and your knees.
Bring your knees about hips width apart.
Curl your toes under.
Slide your right foot back.
Lift your right toes.
Reach your left hand forward.
Breathe here.
Lower everything back down.
Slide your left leg back.
Lift your left foot.
Reach your right hand forward.
Very easy.
Lower everything back down.
Press your hands firmly into the mat.
Lift your knees.
Send your torso back towards your thighs.
Slowly begin to straighten both legs.
Then alternate.
Bending and straightening one leg and then the other.
Pedaling through our first downdump.
Bend both knees,
Send your torso back even more.
Then straighten both legs,
Sending your heels down towards the mat as much as feels comfortable.
Bend your knees,
Lower them all the way to the mat.
Uncurl your toes.
Sit back into child's pose.
Slowly walk your hands back,
Bring your torso up.
Shoulders over your hips.
Knees closer together if that feels comfortable.
If not,
And leave your knees wide.
You can sit up on a prop.
But bring your prop between your hips and your heels or bring your legs out in front of you.
On your next inhale,
Circle your arms up overhead.
Then as you exhale,
Right hand comes down,
Stretch over to the right.
On your next inhale,
Come up through center.
Exhale,
Left hand comes down.
Stretch to the left.
Inhale up through center.
Exhale,
Twist to the right,
Arms come down.
Inhale through center.
Exhale to the left.
Inhale through center,
Palms touch.
Exhale,
Bend your elbows,
Hands come to rest at the center of your chest.
Thank yourself for taking a moment.
For giving yourself this time to move.
To breathe.
And to be still.
And I thank you for allowing me to guide you in this practice.
I hope you found a good balance between both effort and ease here on your mat.
And I hope to see you again.
Be well and bye for now.
