We're going to start with just taking a couple of deep breaths.
Drop your shoulders down,
Maybe shake them out a little bit,
Relax,
Close your eyes and breathe in through the nose and out through the mouth.
One more time,
Inhale and exhale.
Once more,
Inhale and exhale.
And when exhaling just try to let go of this day and arrive in the present moment.
Now open your eyes and start circling your upper body in one direction.
Breathe in as you arch your back and exhale round through the spine.
You might want to close your eyes again and just relax.
Let go of all your thoughts.
And switch directions of your circles.
Now place your right hand down beside you and reach your left arm up and over for a big side stretch.
The other side,
Just flow from side to side.
And this time hold and straighten out your arm a little bit more and breathe.
And the other side,
Just hold.
Take a deep breath in and exhale.
Come back to center and relax your shoulders.
Extend your right leg and turn your body towards the leg.
And then inhale,
Reach your arms up and exhale forward fold.
Try to relax here.
Inhale and lengthen and exhale fold.
And take a couple of breaths here.
Now open your chest towards the sky and take a side bend over your leg.
Try to reach for your toes.
Inhale and exhale.
And inhale.
Let's do the same thing on the other side.
Extend your left leg.
Inhale,
Reach your arms up and exhale fold.
Relax the head and neck and breathe.
And open up your chest and take a side bend.
Reach for the toes.
Now extend both legs and take a forward fold.
Inhale and exhale.
Inhale,
Come back up and come all the way down to the mat.
Place your right foot on your knee and lift your knee up and interlace your fingers either around the hamstring or the knee and breathe here.
And switch legs.
Place your left foot on your right knee and interlace your fingers around your hamstring or around your knee.
Now extend your right leg and hug your left knee into the chest.
Try to open up your hip a little bit here.
Draw your knee out to the side.
Now draw your knee across your body and come into a supine twist.
Extend opposite arm out to the side and gaze in that direction if that feels okay.
Close your eyes and just relax and breathe.
Let's do the same thing on the other side.
Hug your right knee into the chest and open up the hip.
And draw your right leg across your body and come into a supine twist.
Extend opposite arm and relax.
Come back up and hug both knees into the chest.
Then extend both legs coming into our last resting pose.
Shavasana.
Thank you so much for joining me on the match today.
I will see you soon.
