Come to a tabletop position placing your knees hip distance apart and your hands shoulder distance apart. As you inhale arch and open your spine up towards the ceiling. As you exhale round your spine and hollow out your belly arching your spine in the opposite direction. Inhale and exhale in this gentle flowing vinyasa of cat/cow poses for 20 breath cycles resting in child’s pose or downward dog.
Come to a reverse tabletop position placing your knees and feet on the mat about hip distance apart. Your hands should be pointing downward towards your feet. On the inhale press the body up towards the ceiling, on the exhale come back down placing your bottom on the floor. Next try to hold for 10 deep breath keeping the core tight. Be careful to relax the neck by looking up or letting it hang back gently. Move through this vinyasa 5 more rounds, holding each time for 10 deep breaths.
Move onto your back and draw the knees into the chest. Begin to bicycle the opposite knee to opposite elbow, inhaling and exhaling through the nose. Move through this vinyasa 50 cycles and rest for 1 minute. Repeat this 2 more cycles, resting each 1 minute after each round.
Come onto your belly and slowly begin to reach back and grab your feet. Bring your heels as close as you can to your bottom and take hold of your ankles.Try to keep the knees close about the width of your hips. As you Inhale and strongly lift your feet and then your thighs up. As you lift up begin to open your heart and draw the shoulders away from your ears. Take 5 deep breaths in the pose. When you come out of the pose come down on the floor turn your head to the side and rest. Complete 3-5 rounds, holding for 5 or more breaths.
Take 10-15 minutes to relax in savasana.