We'll begin in child's pose.
Take a wider stance here than you normally would.
As wide as the mat,
If that feels good for you.
Send the hips back towards the heels,
Reaching the arms forward.
Relax your forehead to the floor.
Begin to take a few deep breaths here.
Just begin to notice how your body feels.
Or you may be holding on to any tension.
Are you able to create more space?
Take a few more deep breaths here.
With your next breath.
Gently begin to lift yourself up.
Walk your hands forward a few inches and then slowly begin to release your hips to the floor.
Opening up through the hip flexes.
Open the heart.
And as you exhale,
Send the hips back towards the heels,
Reach your arms forward.
Relax your head down.
Again inhale to round through the spine.
Sink your hips down.
And exhale,
Send the hips back towards the heels,
Chin to chest.
Rounding forward as you inhale.
And exhale,
Come back.
Do this a few more times on your own.
One more round.
And this time as you exhale sink all the way back into your child's pose and then walk the hands over towards left side.
Placing the right hand on top.
Continue to press your hips back.
Breathe into that left hip.
Lift your gaze,
Walk your hands back through center and all the way over to the right.
Relax your head down and breathe.
Lift your gaze.
Come back through center.
Come onto your hands and knees.
Tuck your toes.
And bring your knees underneath your hips.
From here we'll find hip circles.
Begin to shift your hips off to the left side.
To the center.
To the right.
Bend the elbows here and move with your breath.
Find what feels good.
And then switch directions of your circles.
Move the opposite way.
Come back through center.
Tuck your toes under and lift your hips for downward dog.
Relax your head in between your arms.
Before moving just notice how this pose feels in your body.
And with your next breath,
Just find any movement that allows you to be more comfortable.
Maybe pedal out through the feet.
Shake the head,
Swing the hips from side to side.
And from stillness,
Gaze forward and step to the top of the mat.
Inhale,
Halfway lift.
Exhale,
Fold.
Inhale,
Come all the way up.
Palms touch overhead.
And exhale hands to heart center.
Find a few standing backbends.
Inhale,
Reach the arms up.
Push the hips forwards,
Open the heart,
Lean back.
Exhale,
Hands to heart.
We'll do that two more times.
Inhale to reach back.
Push the hips forward.
And exhale.
Inhale grow tall root down through the feet chest open and exhale.
Ride the breath all the way down,
Forward fold.
Halfway lift,
Plant your hands and step your right foot back.
Keep your back knee lifted.
Coming into runner's lunge.
Begin to shift your weight back and forth.
Keep your chest lifted,
Gaze forward.
Two more breaths.
Come into a twist.
Plant your right hand down and reach your left arm up.
Extending your fingertips towards the sky.
Exhale,
Plant your left hand down.
Step your left foot back,
Downward dog.
One full round of breath.
Step your right foot forward.
Keep your back knee lifted.
Begin to rock back and forth.
One more breath.
Plant your left hand down and sweep your right hand high.
Release your right hand to the floor,
Step your left foot forward,
Forward fold.
Inhale to halfway lift.
Exhale.
Inhale to stand,
Palms touch overhead.
And exhale ride the breath down forward fold.
Inhale,
Halfway lift.
And exhale,
Bend your knees,
Send your hips down towards your heels.
And we'll come all the way down to a seat.
Plant your hands behind you,
Fingertips face forward.
Knees bent,
Feet flat.
Begin to drop your knees towards the left.
Back through center and drop them to the right.
Back through centre and switch.
Do this a few more times.
Come back through center.
From here we'll come into seeded pigeon.
Cross your right ankle.
Over your left thigh.
Keep your right foot flexed.
Chest open.
If you would like to deepen the stretch here,
Move your hands and your foot closer to the body.
And hold here and come back to your breath.
We're going to come into a twist.
Drop your legs over to the left,
Feeling a stretch in your outer glute.
3 deep breaths.
Draw your legs back towards center.
Uncross your legs,
Switch sides.
Cross your left foot over your right thigh Keep your left foot flexed Hold here.
Drop your legs over to the right.
Slowly lift your legs back up to center.
Uncross them Come on to the palms of your hands.
Plant your hands in front of you and come through tabletop pose.
Tuck the toes,
Lift the hips,
Downward dog.
Shift forward into plank pose.
Drop your knees and come all the way down to your belly.
Inhale for cobra pose.
Feel the stretch in the lower belly,
The hip flexes.
And then lower back down.
Come into upward facing dog.
Bring your hands beside your upper ribs.
Lift yourself up and exhale for downward dog.
Inhale to lift and extend your left leg,
Three-legged dog.
Come into Scorpio Down Dog.
Bend your knees,
Stack your hips.
Inhale to straighten through your left leg and exhale step it forward outside of your left hand.
And come into lizard pose.
Then drop your back knee down Press your hips down,
Keep your heart open,
Gaze forward.
From here we'll find a little bit of movement in the hamstrings.
As you exhale begin to straighten out through the left leg,
Sending the hips back.
Come back into your lizard pose.
Bend into your front knee.
And again come into your half split variation.
Straightening through the left leg.
And back into your lizard.
Exhale.
Half splits Inhale,
Lizard.
Once more,
Exhale.
And inhale.
Pause here.
Come down onto the forearms and relax into the stretch.
Slowly come back up to the palms.
Tuck your toes and lift yourself up with a downward facing dog.
Lift your right leg high.
And come into scorpion pose.
Bend your knees,
Stack your hips.
And then straighten your leg.
And place the foot on the outside of your right hand.
Coming into lizard pose.
Sink your hips down.
Chest lifted.
Lower your back knee down.
And sink your hips a little deeper towards the floor.
Let's start moving back and forth.
Exhale and come into half splits variation.
Drop your head down.
Inhale,
Come back into your lizard pose,
Chest lifted.
Exhale half split.
And inhale Lizard pose.
Once again.
Exhale.
Inhale,
Come back into your lizard.
Last time,
Exhale.
Inhale,
Come back into your lizard pose.
And just take a couple of deep breaths here.
Come down on your elbows to deepen the stretch.
Come back up into your palms.
And sink back into child's pose.
Taking a couple of deep breaths.
Thank you so much for joining me on the mat.
I will see you soon.
