We begin seated on the heels.
With inhale draw the shoulders back and roll them in a circle.
Softly release any tension felt in the shoulders.
Now place the right palm on the floor and lean to the right.
And to the left waking up the spine with each movement.
To open the side body and bring mobility to the spine.
Now interlace the fingers and reach forward,
Then lift the arms up.
Here we are warming up the upper back.
Interlace hands behind the back,
Opening the chest forward.
And now let's move into cat pose.
Inhale,
Rounding the spine.
Exhale,
Arching gently.
This is wonderful work for the back muscles.
Very good,
From here walk the hands forward,
Melting the chest down.
Then gently lift and lower the chest,
Passing softly in this shape.
And we move into child's pose.
Here the spine lengthens and the hip joints open.
Lower down onto the forearms and let the torso circle gently from left to right.
Stretch the back muscles.
Take a deep breath in.
And breath out.
And now change.
From right to left.
We move into downward facing dog,
Lifting one heel and then the other off the floor.
Stretch the legs here And now inhale,
Step the right foot forward between the hands and rise up,
Arms parallel to the floor.
And back to downward facing dog,
Exhale.
Inhale,
Step to the left foot to the hands and rise into warrior 2 on the other side.
And exhale,
Return to downward facing dog.
Allow the knees to the floor,
Lift the left leg and right arm,
Drawing the navel towards the spine,
And gently draw the elbow to knee,
Rounding the spine.
A wonderful way to build core strength and a balance.
Now switch sides,
Right leg and left arm extend forward,
Then gently draw the knee and elbow together.
And keep strong.
Lower down onto the forearms,
Extending the legs forward and gently switch on the core.
Take a deep breath in.
And breath out.
Very good.
Lower onto the back,
Lifting the legs up,
Reaching the hands to hold the feet.
Stretch the legs.
And one more.
And now lower back onto the forearms,
Working the core with control,
Drawing the navel to the spine.
And lower the legs,
Moving to downward facing dog,
Foot deep,
Inhale,
Exhale and bring the right knee forward.
The chest lifts and the gaze softens upward,
Opening gently through the hips and the front body.
And now low onto the forearms,
Lengthening the spine.
Lift up,
Moving back into downward facing dog.
And bring the left knee toward the hands.
And lower onto the forearms,
Lengthening the spine take a deep breath in and breath out Softly lift up,
Resting on the left shin,
Placing the right palm down,
Extend the right leg out to the side and reach the right arm long,
Opening the body sideways.
And gently lift and lower the leg.
Strong legs,
Strong glutes.
Beautiful,
And now shift onto the right shin,
Stretching the side body.
And gently lift and lower the leg.
Now low down to the floor,
Hands gently resting on the knees,
Exhale rounding the spine,
Inhale lifting the chest forward.
Thank you for practice with me.
