A.
Downward Dog/Upward Dog Flow
Finding your downward dog pose bring the hands shoulder width apart and feet hip with apart. As you inhale press the hands and feet down into your mat. As you exhale lengthen through your spine and release the shoulders down the back. With your next natural exhale stretch your heels down further toward the floor. Try to firm your outer arms and press the bases of the index fingers actively into the floor. Move from downward dog into upward dog with your breath. When you find your upward dog, press your hands firmly into the floor and straighten your arms and lift your torso up. 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. Alternate between downward dog and upward dog to warm the body for 3-5 minutes.
Finding your downward dog pose bring the hands shoulder width apart and feet hip with apart. As you inhale press the hands and feet down into your mat. As you exhale lengthen through your spine and release the shoulders down the back. With your next natural exhale stretch your heels down further toward the floor. Try to firm your outer arms and press the bases of the index fingers actively into the floor. Move from downward dog into upward dog with your breath. When you find your upward dog, press your hands firmly into the floor and straighten your arms and lift your torso up. 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. Alternate between downward dog and upward dog to warm the body for 3-5 minutes.
B.
Deep High Lunge
From downward dog step your right leg through into a high lunge pose. Place your hands on floor finding a deep lunge keeping the back knee lifted off the floor. Hold this pose for 10-15 deep breaths. Repeat on the left side. Do a total of 2 full rounds of this downward dog high lunge flow on each side holding each pose for a least 10-15 deep breaths.
Deep High Lunge
From downward dog step your right leg through into a high lunge pose. Place your hands on floor finding a deep lunge keeping the back knee lifted off the floor. Hold this pose for 10-15 deep breaths. Repeat on the left side. Do a total of 2 full rounds of this downward dog high lunge flow on each side holding each pose for a least 10-15 deep breaths.
C.
Low Lunge with Hip Flexor Stretch
From downward dog step your right leg through into a low lunge pose. Place your hands on floor finding a deep lunge as you release your back knee down into the floor. Stay here in a low lunge for 5 deep breaths. Reach back with both of your hands to grab the foot and go deeper into the hip flexors. Be mindful to activate your midline and abdominal muscles to support your body as you lunge deeper in the pose. Hold this pose for 10-15 deep breaths. Repeat on the left side.
Low Lunge with Hip Flexor Stretch
From downward dog step your right leg through into a low lunge pose. Place your hands on floor finding a deep lunge as you release your back knee down into the floor. Stay here in a low lunge for 5 deep breaths. Reach back with both of your hands to grab the foot and go deeper into the hip flexors. Be mindful to activate your midline and abdominal muscles to support your body as you lunge deeper in the pose. Hold this pose for 10-15 deep breaths. Repeat on the left side.
D.
Savasana
Savasana
On your back or supported with props for your level of comfort, begin to close the eyes and relax the breath. Progressively go through the body relaxing and releasing with each exhale. Stay here for at least 5-10 minutes or as long as you wish. To come out, roll off to your side coming to a seated position, noticing the difference in your internal state.
Yogi’s Tip – When coming out of savasana if you are proceeding with your day or needing energy roll of to your right side which corresponds with sun energy. If you are wanting to maintain a sense of calm and doing this practice in the evening or making your way to sleep, roll off to your left side which corresponds with moon energy and relaxation.