Find a comfortable downward dog pose with the hands shoulder width apart and the feet hip width apart. Take up to 2 minutes listening to your breath and holding downward dog.
From downward dog extend the right leg back behind you and the swing it in between the hands, finding a deep crescent lunge pose. Bend your front knee to 90 degrees, aligning your knee directly over the heel of your front foot. Bring your back knee to the mat, (using a blanket to support the knee if needed) and untuck your back toes. Hold this shape for 5 deep breaths. Reach the arms forward for 5 breaths, then lift the arms up above the head for 5 deep breaths. Next roll the shoulders down the back and reach back to make a fist with hands 5 deep breaths. Repeat downward dog pose and all arm variations of the crescent lunge on the left side. Do a total of 2 full rounds of this flow on each side holding each pose for 5-10 deep breaths.
**Yogi’s Challenge Pose-For a deeper stretch in the quadriceps, bend your back knee and reach back with the same side hand, clasping your foot, and draw your heel in to the body. Relax the head and neck by looking down and releasing the head. Stay in the pose for 10 or more deep breaths.
Find child’s pose by bringing knees out as wide as your yoga mat, and pressing back into toes. As you close the eyes gently extend your arms in front of body taking 10-20 breaths. Next crawl hands and arms to right edge of mat for 5 deep breaths and repeat on left side stretching through side waist area. Finish in center bringing knees together for final 5 breaths.