Hello my friend.
It comfortably.
Feet in front of you.
Spine long,
Shoulders relaxed.
Take a few deep breaths in.
And breathe out through your mouth.
Let's add some movements with your upper body.
Leave your body alone.
And the right.
You may wish to close your eyes.
Starting our practice with slow movements.
And now make a circular motion with your body Move your shoulders,
Your spine.
Inhale,
Move your body forward to the side or to be back.
And switch direction.
Keep breathing.
Inhaling through your nose.
And breathe out.
Come back to center.
Come on up into all fours position.
As usual,
Check your alignment,
Shoulders over your wrists,
Hips over your knees.
And again,
Let's swing your body side to side with your hips at this time.
And add some rotation into your body Inhale,
Round your spine,
Move your body to the left forward.
And alright.
Inhaling.
And switching directions.
Connect your movements with your breath.
Come back to center.
Extend your right leg all the way back,
Reach your left arm forward,
On your exhale bring your knee to your chest.
Touch your knee with your elbow Inhale,
Extend.
Exhale,
Crunch.
Repeat this movement for 3 times on your own.
Control your body come back to center and now on your exhale open your leg and your arm to the side and come back to center.
Repeat 5 times on your own.
Keep breathing.
And now release your right foot to the mat,
Reach your left arm up to the sky.
And he'll thread the needle.
Try to reach your goal.
Right toes with your fingers,
Rest your head to the mat and here you can reach your right arm forward or keep your elbow bent.
Keep breathing,
Twisting from your belly.
Slowly push into the mat,
Lift yourself up Come back to center.
Keep your right leg lifted,
Tuck your back toes under and push your body into three-legged dog.
Release your body down,
Come back to all fourth position.
And let's switch sides Extend your left leg back,
Reach your right arm forward.
Take a deep breath.
Exhale,
Knee to your elbow.
Extend your body.
I guess he'll need your album.
3 times on your own.
Feel your body.
Engage your core.
Face it a lot.
Come back to center.
And now open your body to the side Inhale,
Come back to center.
I guess he'll open your box.
One more time,
Open and release your toes to the ground.
Inhale,
Reach your right arm up to the sky,
Open your chest,
Look up,
Exhale,
Tread the knee.
Release your right shoulder to the mat and again you can reach your left arm forward or keep your elbow bent.
Twisting from your navel.
Focusing on your breath.
Push into the mat,
Lift yourself up.
Release your palms.
Come back to center.
Stay with your love.
Leg lifted and push into the mat three leg dog.
Release your body down into all force position.
And walk your arms forward,
Melt your chest down to the mat into puppy pose.
Slightly engage your belly in here.
Protect your lower back.
Opening your chest,
Opening your heart.
And come back to our first position.
Lovely.
Tuck your back toes under,
Push into the mat,
Lift your hips high,
Downward facing dog Pedal your feet in one spot.
And then step your right foot forward,
High lunge pose,
Bend your front knee deeply exhale hands in front of your chest and twist to the right.
Releasing your left elbow to your right knee.
Inhaling.
Activating your digestive system.
And step your left foot forward.
Fisting chair pose.
Come back to center,
Reach your arms high,
Exhale bend your knees forward fold.
Inhale,
Long spine.
Exhale bend your knees,
Ground your palms.
And take 2 steps all the way back.
Shift your weight forward.
Chaturanga.
Open yourself into a purfacing dog.
Egg is held downward facing down.
Release your heels towards the mat.
Long spine.
Inhale step your left foot between your two hands reach your arms high,
High lunge pose You can rotate your wrist in here if you wish.
And make out.
Exhale hands in front of your heart and is to the left.
Keep your gaze down or you can look up to the sky.
Inhaling.
.
.
And breathing out.
Step forward.
To the stink chair pose.
Knees together.
See you tomorrow!
Anyhow,
Hope you enjoyed!
Exhale out,
Release this pose.
Stand up,
Reach arms high,
Exhale bend your knees forward fold.
Inhale,
Lengthen through the spine.
Benjen is powerful.
Ground Japan.
Take two steps all the way back into a high plank.
Exile Chaturanga.
Upward facing dog,
Smile for yourself,
For your day.
You are beautiful.
Exhale downward facing dog.
It's so good.
Keep breathing.
Pedal your feet again.
You can swing your hips side to side.
Around your spine forward and release your knees to the mat.
It on your heel.
Rest your palms on top of your thighs.
You can open your palms up to the sky if you wish.
Close your eyes.
Try to relax your shoulders.
Take a deep breath in.
Exhale out.
Feel your body.
Imagine that pure energy goes through your palms into your heart.
Lovely.
Release this pose.
Untuck your toes You can make any movement in here if you wish.
And let's find a comfortable seated position,
Feet in front of you.
Spine and lungs.
Breathing reach your arms up to the sky Exhale,
Twist to the left.
Right palm to your left knee left arm behind of you,
Try to look behind your left shoulder Gentle twist in here.
Twist your body and inhale,
Let your arms up.
Agnes held this to the right with kindness.
Lovely,
Come back to neutral position,
Shake your shoulders,
Shake your body Let's finish our practice with a few deep breaths.
Place your hair on top of your hair.
Inhaling through your nose.
Breathe out through your mouth.
Breathing.
And breathe out.
Place your hands in front of your eyes.
And you can say for yourself Namaste.
