Good morning.
Namaste.
Welcome to your 10-minute morning Hatha practice.
Roll out your mat.
Sit up tall.
Close your eyes for just one deep breath.
Inhale through the nose.
And release through the mouth.
Breathe naturally now.
And as you inhale,
Find your way to tabletop.
From here we're gonna do cat and cow.
Inhale here,
Drop from the tailbone and lift the chest.
Exhale from the tailbone,
Round the spine.
Then inhale,
Come up.
And exhale down.
Now let's continue at your own pace for a few more rounds.
Let's meet in tabletop.
Place your right palm in the middle of the mat.
Inhale,
Lift the left arm up.
Exhale,
Thread the right arm underneath your left arm.
Resting your right shoulder.
Press back up to the center and thread the arm under.
Inhale,
Lift your hand up.
And then exhale thread the arm under and let's repeat this for a few more rounds Place your left palm in the middle of the mat.
Inhale,
Lift the right arm up.
Exhale,
Thread the right arm under your right.
Press back up to the center and thread the arm under.
And repeat this for a few more rounds at your own pace.
Now tuck your toes.
Lift your hips high and back into downward facing dog.
Take a moment to pedal out the feet.
No need to be perfect here.
Look between your hands and step forward.
Both feet at the top of the mat.
Coming to forward fold And inhale,
Slowly you can come up.
Inhale,
Raise your hands from the side and look up.
Exhale come down to forward fold.
Inhale,
Half forward fold.
Exhale,
Place your hands on the mat.
And step into the plank position.
Come down to chaturanga.
Inhale upward facing dog.
Exhale,
Press back.
Up through knees to downward facing dog.
Look between your hands and step both feet at the top of the mat.
Inhale,
Half forward fold.
Exhale,
Come down to forward fold.
Inhale,
Raise your hands from the side and look up.
Exhale come down to forward fold.
Inhale,
Half forward fold.
Exhale,
Place your hands on the mat and step into the plank.
Come down to chaturanga.
Inhale upward facing dog.
Exhale,
Press back.
Two downward facing dog.
Inhale,
Reach your right leg back.
And step in forward between your hands.
Inhale,
Sweep both arms up.
Into low lunge.
Sink the hips forward to open the left hip flexor.
Exhale,
Twist to the right side.
And stay here.
Exhale,
Place the palms on the mat.
And turn your back foot parallel to the mat.
Inhale come to warrior two Right Front Knee Bend.
Arms parallel to the ground.
Inhale flip the front palm reach back to reverse warrior stretching the whole side body.
Exhale come back to warrior two and from here come to downward facing dog.
Inhale here and step the left foot forward.
And come to low lunge.
Inhale,
Arms up into low lunge.
Exhale,
Twist to the left side.
Exhale,
Place the palms on the mat.
And turn your back foot parallel to the mat.
Inhale come to warrior two Left knee bent.
Arms parallel to the ground.
Inhale,
Flip the front palm behind your back and reach back to reverse warrior.
Stretching the whole side body exhale come back to warrior two and from here come down to downward facing dog.
Exhale,
Come to all fours and lower all the way down to a seat.
Extend your right leg,
Pull your left foot into the inner thigh.
Exhale,
Fold gently over to the right leg.
Don't pull.
Just let the gravity work.
Inhale,
Rise up and switch the legs.
And fall over to the left leg.
And rise back up.
You can cross your legs here.
And place your hands on your heart.
And take a deep breath.
Clearing inhale through the nose.
Feel the chest.
Feel the belly.
And hold for a second.
Open your mouth and let it go.
Notice how your body feels after just 10 minutes.
Bring your hands together in prayer next to your heart.
Thank yourself for making this time.
Namaste.
