Take a moment to transition on your back.
Extend your left leg long on the mat.
Draw your right knee to your chest,
Interlacing your hands around the knee or behind the knee,
And gently draw the knee towards your chest,
Keeping the hips level as best as you can.
Softening the shoulders.
Now take the knee into your right hand.
On the exhale,
Open it out to the right.
As you inhale,
Bring the knee back to center,
Switch it into your left hand.
And take it across to the left,
Keeping both shoulders down.
Inhale,
Come back to center.
One more time,
With your right hand,
Open the knee to the right.
Back to center.
Switch it into your left hand,
Over to the left.
Come back to center,
Extend your right leg long on the mat.
Take your left knee to your chest.
Interlace your hands around or behind the knee.
Soften your hips,
Your shoulders.
Relax your jaw.
Taking the knee into your left hand.
Take a slow deep breath in.
On the exhale,
Gently open the knee out to the side.
Inhale,
Come back to center.
Switch the knee into your right hand.
And bring it across to the right.
Inhale,
Back to center,
Change hands.
Take the knee to the left one more time.
Back to center.
With your right hand across the body,
Keeping the left shoulder down.
Come back to center.
Extend your left leg.
Again,
Take a moment to notice any shifts,
Compare the sides.
And then bend both knees.
Lift your right leg to a 90 degree angle in your hip and your knee.
You can have your arms by the sides of your body.
Or a little further away from the body,
Begin to circle your right foot around the ankle.
Create maximum range of motion.
And then switch direction.
Now point the foot,
Curl your toes under.
Flex the foot,
Pull the toes towards your shin.
Point and flex.
Point.
Flex.
Point,
Flex,
One more time.
Bring your right foot down,
Lift your left leg to a 90 degree angle,
The knee directly over the hip.
Start with the ankle circles.
And again,
Maximum range of motion.
Try to make the.
.
.
Circle is smooth Change direction.
Circle the other way.
Notice if you're holding any tension in your jaw or shoulders.
And you keep your body.
Relax.
Breathing through your nose.
And always come back to the three-part breath.
Let the circles go.
Point the foot,
Roll your toes under.
Flex the foot,
Pull the toes towards you.
Point,
And flex.
Point flex.
A few more times.
Release the foot down.
Extend both legs for a moment.
Relax your whole body.
Soften the shoulders.
Bend your knees again.
Walk your feet as wide as your mat.
Open your arms to T position.
Inhale.
As you exhale,
Let your knees roll to the right side.
Inhale,
Come back up.
Exhale,
Let your knees roll to the left.
Inhale to center,
Exhale knees to the right.
Inhale back,
Exhale knees to the left.
Inhale,
Back to center.
One more time to each side.
Releasing the lower back.
Come back to center.
Walk your feet together so your inner ankles are touching.
Inhale.
As you exhale,
Let your knees open.
On the inhale,
Draw your knees together.
Exhale,
Open.
Inhale,
Knees together.
Let's do it three more times.
Exhale,
Open your knees.
Inhale,
Bring them back together.
Again,
Exhale,
Open.
In Halbach.
One more.
When your knees come together,
Walk your feet as wide as the mat again.
This time keeping the left knee pointing up towards the ceiling.
See if you can bring your right knee towards your left inner ankle.
Lift your right knee back up.
And take your left knee to your right inner ankle.
Inhale,
Come up.
Right knee to your left ankle.
Inhale up.
Exhale,
Left knee to your right ankle.
Inhale,
Bring your knee back up.
One more time,
Right knee to your left ankle.
Keeping the left knee pointing up towards the ceiling.
Inhale back.
Exhale,
Left knee to your right ankle.
Back up.
