Let's start in a comfortable seated position.
I'm going to start with some side bends.
Reach your right arm overhead,
Bicep to ear and breathe.
On each inhale lengthen your back and on the exhale sink down a little bit more to the side.
Switch sides.
Reach your left arm overhead,
Bicep to ear.
Lengthen your back on the inhale and sink down on the exhale.
And come back to center.
Inhale,
Open up the chest towards the sky and exhale,
Round through the spine.
Inhale,
Open up your chest and exhale,
Round through the spine.
Let's take this in circles.
Arch your back,
Inhale and round through the spine on an exhale.
Inhale,
Chest forward and exhale,
Round through the spine.
And one more time,
Inhale and exhale.
And come back to center.
Come on to your hands and knees into tabletop pose.
Spread your fingertips wide,
Press into the palms of the hands.
Then inhale to drop the belly,
Lift the gaze and as you exhale,
Round through the spine,
Bring your chin to your chest.
Inhale to lift the gaze and exhale to round through the spine.
And inhale,
Drop the belly and exhale,
Round through the spine.
And come back to a neutral tabletop pose.
Extend your right leg out to the side and press your right hand into the mat.
Inhale and reach your left arm up,
Coming into a twist and exhale.
Place the shoulder and the head onto the mat,
Reaching your left arm towards the foot.
Just relax here and breathe.
Press your right hand into the mat and reach your left arm towards the sky and then place it back down again.
Place your right foot on the outside of the opposite side of the mat and reach out your leg,
Gaze towards the foot.
Square off your hips so that you feel the stretch all through your right side body.
Now place your right foot on the outside of your hands,
Come up on your fingertips and sink your hips down,
Feeling a nice stretch in the hips.
Gaze up,
Open up the chest and open up your hips and take a couple of breaths here.
On each exhale try to sink down a little bit lower towards the mat and relax.
Place your left hand in line with your right foot,
Lift your knee and reach your right arm up,
Coming into a high lunge twist and breathe here.
Place your hand down and come into downward facing dog.
Arms or shoulder width distance apart and feet or hip width distance apart.
Relax your belly and chest down and try to pull your shoulders away from the ears.
If you want you can shake out the head,
Saying no to all the bad things that you don't want in your life,
Saying yes to all the good things and breathe.
Inhale and exhale out through the mouth this time.
Come back to tabletop pose and let's do the same poses on the other side.
Extend your left leg out to the side,
Square off your hips,
Inhale and reach your right arm up and exhale.
Sink your shoulder and the head down to the mat,
Reaching your arm towards your foot and just relax here and breathe.
Press your left hand into the mat and place your left foot on the outside of the opposite side of the mat and reach out your leg,
Gaze towards the foot.
Square off your hip a little bit so that you feel the stretch all through your left side body.
Place your left foot on the outside of your hands,
Come up on your fingertips and sink your hips down,
Feeling a nice stretch in the hips.
Gaze up,
Open up the chest and open up your hips and take a couple of breaths here.
On each exhale try to sink down a little bit lower towards the mat and relax.
Now place your right hand in line with your left foot,
Lift your knee and reach your left arm up,
Coming into a high lunge twist and breathe here.
Release your arm and come into child's pose and breathe.
Thank you for joining me on the mat today,
I will see you soon.
