Welcome to this 10-minute mobility flow.
We'll begin on all fours in tabletop position for Cat-Cow.
As you inhale.
Lift the chest and hips.
As you exhale.
Round the spine and tuck the chin toward the chest.
Move in a way that feels steady and supportive for you today.
As we go through a short series of dynamic movements.
Inhaling,
Lifting,
Looking up.
Exhale,
Rounding in.
Next we'll move into thread the needle on the left side.
Reach your left arm up.
Then thread it underneath the right.
Bringing the left shoulder and side of the head toward the floor.
You can keep the right hand planted or extend it forward.
Take a few slow breaths here.
Allowing the upper back and shoulders to soften.
Now switching sides.
Reach the right arm up.
And thread it underneath the left.
Let the body settle.
Into the stretch.
Continuing to breathe.
Come back through center and lower onto your forearms for forearm plank.
Elbows underneath the shoulders.
Legs extended strong behind you.
Engage through the core and become steady here.
Just a little heat.
Waking up the center of the body.
Now release and press back into downward facing dog.
Lift the hips and lengthen through the spine.
Keep a soft bend in the knees if it feels better for you.
You can stay still or slowly pedal the feet.
Returning to a long.
Study breath.
From here,
We'll move into a squatting position.
Inhale.
And as you exhale.
Straighten the legs into a forward fold.
Continue flowing between these two poses.
Inhaling squatting down and exhaling folding in.
Moving with the breath.
Creating mobility through the hips,
Hamstrings,
And lower back.
Now stay here in the forward fold and add a gentle twist.
Inhale one arm up as the opposite knee bends.
Exhale the hand back down.
Switch sides,
Moving slowly from side to side.
Let the movement feel fluid as you rotate the body.
Next we'll come to standing for a dynamic high lunge.
Step one leg back and reach the arms overhead.
Inhale.
As you exhale.
Step back to standing.
Then repeat with the opposite leg.
Same rhythm.
Continue alternating between sides.
Moving with the breath.
Finding length through the front of the hips.
And strength through the legs.
Steady breath.
Steady movement.
Now come into a wide stance for lateral lunges.
Inhale here.
And exhale to one side.
Bending the knee and bringing your elbow toward that knee.
Return to center and move to the other side.
Take your time with the transitions.
Linger if it feels good.
Opening through the hips and the legs.
From here.
Come down onto your back for bridge pose.
Feet hip distance apart.
News Bench.
As you inhale.
Lift the hips and sweep the arms overhead.
As you exhale,
Slowly lower back down.
Continue flowing with the breath.
Inhaling up.
Exhaling down.
Creating space through the front of the body while gently activating the backside.
Now bring the knees into the chest and let them fall over to one side for a gentle twist.
Extend the opposite arm out to the side,
Keeping that shoulder down.
And allow the body to soften into the floor.
Slow,
Easy breathing.
Bring the knees back through center and switch sides.
One final moment to slow down.
Find stillness.
And release tension.
Now slowly come up to a comfortable seated position.
Close the eyes or lower the gaze.
Notice your breathing.
Notice your heartbeat.
Notice how the body feels after moving.
Take one more slow breath in.
And a full breath out.
Thank you for being here with me today.
