Hi there,
Kendra Tolbert here.
Welcome to your five minute yoga practice.
It's a great one for when you're short on time,
But it's also a great one if you were a beginner who is looking to slowly build up your stamina and endurance for longer practices.
If you fall into that category,
You can do this practice multiple times a week,
And then you can move on to the 10 minute,
The 15,
And so on and so forth until you are ready for longer practices.
We'll begin on our hands and our knees.
Her toes are curled under.
On your inhale,
Arch your spine for cow pose.
And then as you exhale,
Round your spine.
For cat pose.
Inhale,
Arch.
Exhale round.
Inhale arch.
Exhale,
Round.
Continue moving through Cat-Cow.
Following the pace of your breath.
Come back to a neutral spine.
Walk your hands forward.
Keep your hips high as you lower your face or your head and your chest down to the mat for puppy pose.
Firmly press your hands into the mat.
Uncurl your toes.
Walk your hands back just a little bit.
Bring your big toes together.
And your knees out wide.
Sit your hips back onto your heels and lower all the way down.
For child's pose.
Thumb up.
Walk your hands back.
Take a seat.
On your heels.
You can bring your knees closer together.
And if sitting back onto your heels doesn't feel comfortable,
Feel free to place a prop between your hips and your heels,
Or just bring your legs out in front of you.
On your next inhale,
Circle your arms up overhead,
Palms touch.
And as you exhale,
Circle your hands down.
Inhale up.
Exhale down.
Again,
Inhale to release.
And exhale.
And out.
Final time,
Inhale up.
This time,
When palms touch,
Leave them there,
Up overhead.
And then as you exhale,
Elbows bend.
Bring your thumbs to rest against your sternum.
Take a moment.
To thank yourself 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 to see you again.
Until then,
Be well and bye for now.
