Hi there,
Kendra Tolbert here.
I'm a registered dietitian and yoga teacher,
And I specialize in women's health and fertility.
So there are not any props that you have to have for this practice.
I didn't design it around any props,
But if there's anything that would help you feel more supported,
Please grab that.
Roll out your mat,
And let's get started.
Come to stand at the short front edge of your mat with your feet about hips width apart arms down by your sides.
On your next inhale,
Circle your arms up overhead,
Palms touch.
Then as you exhale,
Bend over to the left.
Breathe here.
On your next inhale,
Come up through center.
Then as you exhale,
Bend over to your right.
As you inhale,
Come back through center.
Exhale,
Hinge forward at the hips,
Reach down towards the mat.
Breathe here in your standing forward fold.
As you inhale,
Bring your hands to your shins.
Bring your torso parallel with the ground.
On your next exhale,
Release back down.
On your next inhale,
Bring your torso up,
Circle your arms up,
Palms touch.
Then as you exhale,
Bend to the right.
Inhale to come up through center.
And as you exhale,
Bend over to the left.
On your next inhale,
Come up through center.
As you exhale,
Bend back.
On your next inhale,
Come back up through center.
Then as you exhale,
Come into your standing forward fold.
As you inhale,
Halfway lift.
Exhale forward fold.
Inhale to come back up to standing,
Arms circle overhead,
Palms touch.
Exhale,
Circle your arms down.
Place your hands onto your hips and shift your weight to the left.
Step your right foot back as far as you can to come onto the ball of your right foot,
Front knee bends.
Release your hands by your side.
And on your next inhale,
Circle your arms up overhead,
Look up towards your pinkies.
As you exhale,
Release your arms down,
Place your hands on your hips and step forward.
Let's repeat on the other side.
Shift your weight to the right.
Then step your left foot back as far as you can,
Right knee is bent.
You're on the ball of your left foot.
Release your hands by your sides,
And on your next inhale,
Circle your arms up overhead.
Once again,
Look up towards your pinkies.
Release your hands down by your sides.
And place your hands onto your hips.
Step forward.
And on your next inhale,
Circle your arms up overhead,
Palms touch.
Exhale,
Forward fold.
Generously bend your knees and make your way down onto the mat.
Take a seat.
Place the soles of your feet together and allow your knees to fall down towards the mat,
Away from one another.
Bring your hands to the soles of your feet.
And gently massage your feet.
Allow your hands to travel to your ankles,
Up your shins.
Up your thighs.
Then back down your thighs.
Down your calves and shins,
Back to your ankles,
And finally back to your feet.
When you're ready,
Lie down at the center of your mat with your knees bent and the soles of your feet flat on the floor,
Arms down by your sides.
Allow your knees to fall towards each other and walk your feet out as wide as your mat.
Then place one hand on your lower abdomen and the other hand on top of that hand.
Begin to make large,
Slow,
And gentle circles around your abdomen with your hands.
As your hands move around your abdomen,
Bring a gentle smile to your face.
How does it feel?
To touch this part of your body gently and lovingly.
Allow your hands to rest on your lower abdomen.
Bring the soles of your feet together and allow your knees to fall down towards the mat away from one another.
Then bring your hands to your head to give yourself a gentle scalp massage.
Don't forget your temples and your hairline and the base of your skull.
When you're ready,
Bring your hands down to the mat,
Palms up,
And straighten your legs for our final resting pose.
If it feels good and comfortable to you,
I invite you to close your eyes and rest here.
When you're ready,
Wiggle your toes and wiggle your fingers.
Then reach your arms up overhead to give yourself a full body stretch.
Bend your knees,
Bring the soles of your feet to the mat,
Then roll over onto one side.
Slowly press yourself up.
And come to a comfortable cross-legged seated position.
Give yourself a smile.
On your next inhale,
Circle your arms up overhead,
Palms touch.
Exhale,
Hands come to the center of your chest.
Thank yourself for giving yourself this time to move and breathe.
