Start your practice standing in mountain pose, finding your breath and clearing the mind for 15 slow deep breaths. Flow through either 5 slow sun salutations or 10 up/down dog vinyasas to warm the body.
Warrior to Side Angle Vinyasa
Flow into Warrior 2 pose for 5 deep breaths. Start on the right leg first, turning your right foot in slightly to the right and your left foot out to the left at about 90 degrees. Try to find your alignment squaring the hips to the side wall. Feel your thighs become strong as you deeply lunge into the warrior 2 pose. Stretch and lengthen through the arms turning your head to gaze and you front middle finger taking 5 deep breaths. From there move into side angle pose releasing your elbow on the thigh or your fingertips to the floor next to you front foot. From there extend your left arm straight up toward the ceiling or along side the ear relaxing the shoulder down the back. Take 5 long slow breaths in side angle pose feeling a deep hip opening. Repeat on the left side. After completing one slow round on each side begin to flow with the breath through warrior 2 to side angle in a vinyasa. For this cycle take only one deep breath in each pose, repeating for a total of 10 breaths on the right and then 10 breaths flowing on the left.
Wide Leg Forward Bend
On an exhalation step or lightly hop your feet wide feet apart. Bring your arms parallel to the floor and reach them actively out to the side of your body. Bring your hands on your hips and engage your thigh muscles by drawing them up and firming them. As you inhale and open your chest and as you exhale slowly fold over bringing your hands to the floor. Relax your neck and let your head hang free or rest the crown of your head on the floor. Press your hands actively into the floor and stay in this calming pose for 10-15 breaths. On the inhalation bring your hands back to the hips and rise.
Lying on your back, simply draw your legs over your body and slowly lower your toes to the floor above your head. Try lifting your top thighs and tailbone toward the ceiling. Release your hands and stretch the arms around behind you on the floor clasping the hands and pressing actively down to support your body as you lift your thighs up to the ceiling. Body weight is held in the shoulders and out of head and neck for the duration of the pose. Stay here as long as you are comfortable and you feel no pressure or pain in the neck. Slowly roll down to rest on the spine for 2-3 minutes feeling the effects of the posture.