Long Holding Downward Dog
Find downward dog by placing your hands shoulder width and feet hip width apart. Begin to wrap your shoulder blades around toward your armpits. Stay here for 2-3 minutes listening to your breath and holding downward dog.
Lunge into Hamstring Opener
From downward dog pose extend your right leg back behind you and swing it through to a deep lunge pose. Stay in the pose for 5-10 deep breaths. Next move into a deep hamstring opener by straightening the front leg right leg. Drop the head down towards the front right knee and relax the head and neck. Feel a deep opening in the hamstring and glutes as you deepen your breath, holding for 5-10 breaths. Come back to down dog and repeat on the left side. Depending on your energy level you can repeat this series 3-5 round on each sides.
Upward Dog Vinyasa
Start by lying on your belly and begin to stretch your legs back, placing the tops of your feet on the floor. As you inhale press your hands firmly into the floor, straighten your arms, and lift your torso. Try to press the tailbone toward the pubis and and gently firm the buttocks. As you take in each inhale lift through the top of the sternum and feel the heart open. Hold here for 5-10 breaths. Repeat the pose for 5 rounds.
Long Holding Seated Forward Bend
Come to a seated forward bend with the legs extended out in front of the body. Gently fold over into a forward bend as you lengthen and extend with each breath. Close your eyes and hold for 5 minutes.