Find a comfortable downward dog pose with the hands shoulder width apart and the feet hip width apart. Stay in the pose for 10-15 deep breaths.
Upward Dog Pose
From downward dog make your way into upward dog pose. 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 10-15 breaths.
Move back into downward dog and gently step your right leg through into a runners lunge pose. Hold this shape for 5-10 deep breaths.
From runners lunge begin to make you way into triangle pose on your right leg. Reach the right arm forward as you draw the right thigh upwards, tucking the hip in as you come forward and down. Bring the right hand down to your shin or ankle. Feel the left shoulder stack on top of the right, as you open the chest and lengthen the left hand up towards the sky. Stay with the pose for 5-10 deep breaths.
Come to a seated position on your mat and extend your legs out in front of the body into boat pose. Draw the belly in tight to support the spine and keep the spine from rounding. Hold boat pose for 5-10 deep breaths. Draw the knees into the chest take a moment to rest for 2-3 deep breaths. Repeat boat pose 5 rounds holding for 5-10 breaths each round.
Head to Knee Pose
In a seated pose, rest the sole of your right foot lightly against your inner left thigh. As you inhale fold over turn the torso slightly to the left, lifting the torso as you push down and ground the inner right thigh. Line up your navel with the middle of the left thigh, as you exhale extend forward towards the floor. Stay here in this pose for 10-15 deep breaths.
Wide Legged Forward Bend
Extend the legs out wide on your mat sitting upright. Take a deep inhale to lengthen and gently begin to fold the body over the legs. Relax the head and neck as you go deeper into the pose. Add a twist to the pose to go a bit deeper and open the spine. Stay in the pose for 10-15 deep breaths.
From a seated position draw your heels in toward your pelvis. Bring the soles of the feet together as your knees drop open gently on both sides. As you inhale lengthen up through the spine, and as you exhale gently fold over towards the feet. Stay in the pose for 15-20 deep breaths.
***Move through the entire vinyasa (A-H) on the right and then the left side.