We're going to begin seated facing the long ways of the mat.
When you're ready,
Reach your arms out wide and up overhead to take a deep breath in.
And as you exhale,
Interlace your fingers and flip your palms so that they face up towards the sky.
Straighten out the elbows,
Grow tall through the spine.
And then inhale to lean back,
Open the chest,
Gaze up.
And as you exhale,
Bring the arms forward round through the spine,
Chin to chest.
Inhale,
Open the heart and exhale,
Round forward.
Keep moving through these seated cat cows at your own pace.
Really moving with your breath.
Taking nice deep inhales and exhales.
Next time you inhale release your fingertips.
Exhale.
Place your left hand down beside you and reach your right arm up and over for a big side stretch.
And then swing your arm forward,
Round through the spine.
Place your right hand down beside you and reach the left arm up and over.
Breathe into the left side body.
Swing the left arm forward,
Round through the spine.
Left hand comes down,
Reach the right armour.
Maybe bring a slight bend in the left elbow.
And reach the right arm forward,
Round through the spine.
Right hand comes down,
Reach that left arm up and over.
Inhale to lift yourself up,
Straight spine.
Come back to center.
Now place your left hand down parallel to your left knee and extend your right leg long.
Coming in to modify the side plank.
Extend your right arm up and over.
Breathe.
And then gaze down.
Reach your right arm forward,
Folding forward as you walk your hands over towards your right leg.
Folding forward here as you get a gentle stretch in your hamstrings.
Now peel your heart open towards the sky,
Coming into gate pose.
Right arm rests on top of the right leg.
Left arm reaches up.
And then exhale,
Round forward once more.
Place your hands out in front of you.
Bring your right knee to meet your left knee and sit back.
This time right hand comes down in line with the right knee and you're going to extend the left leg.
Again,
Modified side plank.
Inhale the left arm up.
Exhale,
Bicep to air.
Round forward,
Place your left hand down.
Walk your hands over towards your left leg and fold.
With your next inhale,
Peel your heart open towards the sky.
Left hand will stay down as you reach the right arm up.
Reach your right arm forward.
Plant your hands out in front of you.
And come back into your seated position.
Turn to face the front of your mat,
Come through table top pose.
Tuck your toes under,
Send your hips back towards your heels and then lift your knees and hips for downward facing dog.
From here,
Settle back into your breath.
Root down through the palms of your hands.
Now inhale high on the toes,
Lift your heels up,
Bend your knees and press your belly down towards your thighs.
Lengthen through the spine.
As you exhale,
Straighten out your legs,
Downward dog.
We'll do that twice more.
Bend your knees,
Draw your belly towards the thighs,
And then exhale downward dog.
Inhale once more high on the toes and exhale release.
Relax the head and neck.
Gaze at the top of the mat and step forward inhale halfway lift exhale fold Inhale sweep the arms all the way up,
Palms touch overhead and lean back.
Exhale,
Ride the breath down,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Step back into plank pose.
Hold here,
Strong through the arms,
Pushing the floor away with your hands.
Core engaged.
Too.
One.
Lower all the way down to your belly.
Interlace your fingers behind your back.
Straighten out the elbows,
Drawing your fists back towards your heels.
Prepare to come into locust pose.
As you inhale,
Lift your legs off of the mat,
Toes pointed.
Reach your fists towards the back of the mat.
Open the chest.
Feel the stretch in the shoulders.
And breathe.
One more breath.
Gently release your palms down to the mat.
Inhale for upward facing dog.
Exhale,
Downward dog.
Root down firmly through your right foot.
And then inhale left leg high,
Three-legged dog.
Take a big breath in.
As you exhale,
Step your left leg forward in between your hands.
High lunge twist.
Right hand will stay down as you inhale the left arm up,
Gaze up at your fingers.
Hip lifted high.
And then release your left hand down,
Framing your left foot,
Inhaling for high lunge.
Palms facing each other,
Big breath in.
Exhale,
Cactus the arms.
Inhale,
Reach the arms up and exhale,
Warrior two.
Straighten out your front leg.
Triangle pose.
Left arm comes down as you reach your right arm up.
Gaze down at the floor,
Press down through your left foot,
Reverse triangle.
Lift your toes up off of the mat,
Coming up high on your left heel.
Breathe into the left side body.
Place your left hand to your hip.
Turn to face the long ways of your match,
Make sure your feet are parallel to each other.
Inhale,
And as you exhale,
Hinge forward,
Lowering in between your legs.
Wide-legged forward fold.
Option to interlace your fingers,
Pressing your palms into a fist and reaching your fists up and over.
Gently release the fingertips out in front of you.
Halfway lift.
And then turn to face the back of your mat.
Frame your right foot,
Plant your hands down,
Step back into three-legged downward dog.
Right leg lifts high.
Take a big breath in.
And as you exhale,
Step your right foot forward,
High lunge twist.
Left hand stays down.
Inhale the right arm up.
One more breath.
And release your right hand down.
Square off your hips.
And then inhale,
Reach your arms up for high lunge.
Big breath in.
Exhale,
Cactus the arms.
Inhale,
Exhale warrior two,
Hips chest face the long ways of the mat,
Gaze out ahead of you.
Straighten out your right leg,
Triangle pose.
Right hand comes down,
Inhale left arm high.
Gaze down at the floor,
Root down through your right foot.
Inhale reverse triangle.
Lift your front heel up,
Press down through your right heel.
Breathe into your right side body.
Place your hand to your hips,
Turn to face the long ways of the match.
Coming into wide-legged forward fold once more.
Place your hands down in line with your feet.
Begin to shake up the head,
Releasing any tension in the neck or the upper body.
Relax your shoulders.
Two more breaths.
Walk your hands forward,
Halfway lift.
Heel toe your feet in,
Prepare to come into yogi squat malasana.
Bend your knees,
Sink your hips down.
Keep your hands out in front of you for support or option to bring hands to heart center.
Thank you for joining me on the mat.
I will see you soon.
