Welcome to the short yoga practice.
Kicking it off with some wrist flicks.
Let's take a few circles with our wrists to warm them up.
We'll come into some side reaches.
Grab one wrist with your opposite hand and lean over,
Opening up the side ribs and body.
Your opposite foot can cross behind you.
Come back to the middle,
Uncross your feet,
Switch your grip,
And lean to the opposite side.
Back to center and release.
Come to the top of your mat if you're not already there.
Inhale,
Reach hands up.
Exhale to fall down.
Inhale,
Halfway lift.
Plant your hands and step back into downward dog.
Inhale,
Your right leg up.
Bring your knee towards your chest for a moment,
Then towards your left elbow,
Extending the leg underneath you.
For fallen triangle.
Your right hand stays down,
Left hand reaches up.
Think about opening up your chest.
Bring your hand down,
Kick the leg back up.
Then step it forward between your hands for an easy twist.
Right hand up,
Left hand down.
Back knee can be up or down.
If your knee is down,
You can even bend your back leg and reach for your foot with your right hand.
Both hands down,
Lift your back knee and walk your hands to the long edge of the mat.
Turning your feet into a wide-legged forward fold.
Walk your hands to the back of your mat,
Turning into a lunge with your left foot forward.
Take an easy twist again,
This time left hand up.
Take your variation with the back knee.
Kick your left leg back and up into three-legged dog.
Bring your knee towards your chest.
Hold,
Then extend the leg for fallen triangle.
Bring your right hand down and come into downward dog.
Look forward,
Step forward.
Halfway lift and fold.
Inhale to scoop everything up.
Exhale to mountain.
We'll take some breath of joy so bring your feet a bit wider than hip width.
You'll take three sips of breath in through the nose and then one big exhale to sigh.
So you'll inhale your arms forward.
Inhale to the side.
Inhale,
Arms overhead.
And exhale,
Sigh.
Inhale forward,
Inhale side,
Inhale up and exhale sigh.
Forward.
Side,
Up,
And release.
One more time.
Forward,
Side.
Overhead.
Let it go.
Slowly,
Carefully,
Come up.
Bring one hand to your chest and one to your belly,
Letting your breath settle.
Feeling your heartbeat.
Come onto your tippy toes and Bend your knees,
Bringing yourself down eventually to your back.
Hug your knees in,
Give yourself a squeeze.
Then release your legs and let your arms rest beside you in a very short Shavasana.
Deepen your breath,
Come back into your space.
Take a long,
Big morning stretch.
Reaching your arms over your head.
Starting the day anew.
Leaving whatever happened today in the past.
Come to seated carefully and on your own time.
Thank you for practicing with me.
