Warrior Pose
Start in a standing pose finding your breath. Close your eyes and begin to center yourself practicing a calming breath technique. Take 5-10 smooth and slow inhales and exhales through the nose with the mouth closed. Begin to make your way into warrior pose on the left side. Stay here for 5-10 deep breaths.
Crescent Lunge Vinyasa
From warrior pose move into a standing crescent lunge pose. Hold this pose for 5 deep breaths with arms extended overhead. Begin to flow with the breath, on the inhale the arms rise and on the exhale bring the arms come back down to the sides of the body. Do a total of 3-5 full rounds of this flow with your breath.
Side Angle Stretch Pose
From crescent lunge find your alignment and begin to square the hips to the side wall. Feel your thighs become strong as you deeply lunge into side angle pose. Release your elbow on the thigh or your fingertips on the floor next to your front foot. Extend your arm straight up toward the ceiling or along side the ear relaxing the shoulder down the back. Take 5-10 long slow breaths in side angle pose.
Standing Splits Pose
Move from side angle pose into a forward bend and begin to shift weight into your left foot. Walk your hands slightly ahead your standing foot to find your balance. Take slow breaths in and out the nose with the mouth closed as you slowly extend your right leg in the air. As you inhale gently lengthen through the spine, as you exhale slowly straighten and lift your extended leg. To challenge yourself balance on one hand, while the opposite hand holds the calf of the standing leg.
Repeat the entire vinyasa flow on the each side for 3-5 rounds.