Standing at the top of your mat with your feet about hip width distance apart,
Spread your toes wide.
Find your weight balanced between all four corners of your feet.
Shift your weight slightly forward,
And back,
And then right and left.
Engaging your legs,
Drawing your kneecaps up,
Slightly drawing the pubic bone up towards your navel.
Drawing the low ribs in,
Lengthening up through the crown of the head,
Nice long spine.
Shoulders away from your ears,
Drawing the shoulder blades together on the back of the body.
Palms face forward,
Fingers spread nice and wide,
And chin parallel to the ground.
Use an inhale,
Reach both arms up overhead,
And exhale,
Forward fold into the hips.
Use an inhale to halfway lift,
Lengthening through the crown of the head.
Draw the shoulder blades together,
Linger here.
Another full breath in,
And exhale to fold forward.
Use an inhale to reach all the way up,
And then another exhale,
Hinge forward,
Fold up the hips.
Inhale,
Halfway lift,
Exhale,
Fold.
Inhale,
Arms up,
Reach tall.
Exhale,
Fold forward.
Inhale,
Halfway lift,
Bend into your knees,
Plant your hands,
Step back,
Find your plank.
Puff up the space between your shoulder blades,
Take the tops of the shoulders away from the ears.
Draw the low ribs in,
Kick back through your heels,
Nice strong stable body.
Inhale,
Lower your knees down,
Exhale,
Lower all the way down to the belly,
Keep your elbows carving in towards your ribs.
Flip your feet over tops of the feet onto the mat,
Big toes together to touch.
Use an inhale,
Peel the chest off of the mat,
Exhale,
Slowly lower back down.
Another inhale to come all the way up,
This time hover your hands.
Continue to press your toes into the mat.
Feel your body move with your breath.
One more inhale here,
Really lift,
Use that strength,
And exhale bone by bone,
Lower back down.
Tuck your toes under,
Spread your fingers wide,
Pressing up either into a plank or a tabletop,
And then downward facing dog.
Pedal your legs out,
Maybe lifting up your heels,
And then lowering them back down.
Give your head a little rock side to side.
Find some stillness here,
Feet should be hip width distance apart,
Spread your fingers wide.
Bring the weight onto the inside of the wrist,
Pressing into the base of the index finger and the thumb.
Draw the shoulder blades together,
Slide them down your back.
Take a little bend into your knees,
Lengthen up through the tailbone,
Spreading your sit bones.
Keep that length and integrity in the spine,
Maybe you straighten your legs a little bit more,
Maybe you keep them nice and bent.
On your next inhale,
Lift your heels.
Exhale,
Bend into your knees.
Take a bunch of teeny tiny steps up towards the top of your mat,
Arriving in Uttanasana,
Forward fold.
Use an inhale to find a halfway lift,
Exhale to fold.
Inhale,
Arms up,
Reach tall.
Exhale,
Fold forward.
Inhale,
Halfway lift,
Lengthen through the spine.
Exhale,
Plant your hands,
Step back,
Find your plank.
This time,
Option to lower all the way down to the belly or lower halfway,
Chaturanga Dandasana.
Then inhale,
Upward facing dog or your choice of back bend.
Lingering here,
Pointing through your toes,
Drawing the shoulders away from the ears,
Lifting up through the heart.
One more inhale here and then use your exhale to lift the hips up and back,
Downward facing dog.
Inhale,
Lift your heels,
Bend into your knees,
Gaze comes forward,
Then use an inhale to step or hop,
Halfway lift.
Exhale to fold.
Inhale,
Arms up,
Reach tall.
Exhale,
Fold.
Inhale,
Half lift.
Exhale,
Plant your hands,
Step back,
Find your plank,
Lowering down either all the way or halfway,
And then inhale to find your back bend.
Then exhale,
Downward facing dog.
Find your breath here,
Breathing deeply,
Take that little bend into your knees to really lengthen up through the sit bones.
Inhale,
Lift your heels,
Bend into your knees,
Gaze comes forward,
Use your inhale to hop forward,
Half lift.
Exhale to fold.
Inhale,
Arms up,
Reach tall.
Exhale to float forward.
Inhale,
Half lift.
Plant your hands,
Step back,
Find your plank,
Lowering down,
Your inhale to find your back bend.
Your exhale to use your core to pull your hips up and back,
Downward facing dog.
Find that integrity,
Find that foundation beneath your hands,
Beneath your feet.
Find that lift up through the sit bones,
Length along the spine.
Inhale to lift your heels,
Bend into your knees,
Gaze comes forward,
Inhale,
Step or hop,
Half lift.
Exhale,
Fold.
Inhale,
Arms up,
Reach tall.
Exhale,
Hands into heart center.
