A.
Table Top Spinal Warm Up
Come on to your hands and knees, with hands shoulder width apart and knees hip width apart. Extend your left arm forward and your right leg back behind you, holding for 5 deep breaths. Repeat on the opposite side. Keep moving through this table top warm up for 10 rounds on each side.
Come on to your hands and knees, with hands shoulder width apart and knees hip width apart. Extend your left arm forward and your right leg back behind you, holding for 5 deep breaths. Repeat on the opposite side. Keep moving through this table top warm up for 10 rounds on each side.
B.
Warrior Pose
Flow gently into warrior pose on the right leg for 5 deep breaths. Find your alignment by squaring the hips forward and extending the arms overhead. Feel your thighs begin to warm as you deeply lunge into the warrior pose. Challenge yourself to hold this pose for 10-15 deep breaths. Repeat on the opposite side.
Warrior Pose
Flow gently into warrior pose on the right leg for 5 deep breaths. Find your alignment by squaring the hips forward and extending the arms overhead. Feel your thighs begin to warm as you deeply lunge into the warrior pose. Challenge yourself to hold this pose for 10-15 deep breaths. Repeat on the opposite side.
C.
Tree Pose
Standing in mountain pose, begin to step into tree pose. Standing on your right leg bring your left leg into the the shin or upper thigh area, depending on your flexibility level. Now find your drishti, or focus point in front of you. Count 10-15 deep breaths balancing in tree pose. Repeat on the opposite side.
Tree Pose
Standing in mountain pose, begin to step into tree pose. Standing on your right leg bring your left leg into the the shin or upper thigh area, depending on your flexibility level. Now find your drishti, or focus point in front of you. Count 10-15 deep breaths balancing in tree pose. Repeat on the opposite side.
D.
Standing Wide Legged Forward Bend
From standing mountain pose, step the legs 3-4 feet apart. With a flat back, gently fold forward and bring the palms to the floor under the shoulders. Bring your forehead down towards the floor and release through the spine. As you inhale, lengthen through the spine, and as you exhale fold over deeper and feel a deep opening through your hamstrings. Press the feet down into the floor and lengthen through the legs, holding this deep forward bend. Stay in this pose for 5-10 deep breaths. Repeat this pose 3 rounds, resting as needed.
Standing Wide Legged Forward Bend
From standing mountain pose, step the legs 3-4 feet apart. With a flat back, gently fold forward and bring the palms to the floor under the shoulders. Bring your forehead down towards the floor and release through the spine. As you inhale, lengthen through the spine, and as you exhale fold over deeper and feel a deep opening through your hamstrings. Press the feet down into the floor and lengthen through the legs, holding this deep forward bend. Stay in this pose for 5-10 deep breaths. Repeat this pose 3 rounds, resting as needed.
E.
Seated Wide Legged Forward Bend
Extend the legs out wide on your mat, sitting upright. Take a deep inhale to lengthen and gently begin to drape the body over the legs on the exhale. Use the breath, as you inhale extended upward, and as you exhale extend forward towards the floor. Stay in the pose for 20-25 deep breaths.
Seated Wide Legged Forward Bend
Extend the legs out wide on your mat, sitting upright. Take a deep inhale to lengthen and gently begin to drape the body over the legs on the exhale. Use the breath, as you inhale extended upward, and as you exhale extend forward towards the floor. Stay in the pose for 20-25 deep breaths.
F.
Savasana
Savasana
On your back or supported with props for your level of comfort, begin to close the eyes and relax the breath. Progressively go through the body relaxing and releasing with each exhale. Stay here for at least 10 minutes or as long as you wish. To come out, roll off to your side coming to a seated position and taking a few breaths, noticing the difference in your internal state.
Yogi’s Tip – When coming out of savasana, if you are proceeding with your day or needing extra energy roll of to your right side, which corresponds with sun energy. If you want to maintain a sense of calm and are doing this practice in the evening or making your way to sleep, then roll off to your left side which corresponds with moon energy and relaxation.
