Start your practice standing in mountain pose finding your breath and clearing the mind for 15 slow deep breaths. Flow through 5-10 up/down dog vinyasas to warm the body.
Sun Salutations Warrior Flow
From downward dog bring your right leg back behind you extending it up towards the ceiling for 5 breaths. Flow into Warrior 2 pose 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. Stay here for 5 breaths as you stretch and lengthen through the arms turning your head to gaze and you front middle finger. Move through a vinyasa working through down dog and up dog and then repeat on the left side. After completing one slow round on each side, begin to flow with the breath through the vinyasa and then into warrior 2 taking only one deep breath in each pose. Repeat this flow a total of 5 rounds on each side.
Core Awakening Vinyasa
Come to a tabletop position placing your knees hip distance apart and your hands shoulder distance apart. Extend your right leg behind you and you left arm in front of you holding for 5-10 breaths. Activate your core muscles by drawing the belly into support the spine. Repeat on the left side. Moving with your breath extend the right leg back behind you and left arm in front of you for 1 breath, on the inhale lengthening and on the exhale contracting the abdominal muscles to bring the knee and arm in to the chest. Repeat this series 10-15 rounds on each side.
Pigeon Pose Flow
In a downward dog pose extend your right back behind you and on the exhale swing it through into runners lunge. Begin to heel toe the right foot over and find a single legged pigeon pose. Your back left leg should extend straight out of the hip behind you and rotate slightly inward. Using your breath inhale and exhale as you drape your body over the right leg coming up on the inhale and folding over on the exhale. Stay with this pose flow for at least 2-3 minutes. Repeat this series on both sides and then come back to downward dog for 5 breaths. Moving deeper return to the pigeon pose on the right side this time reach back and try to grab your left foot drawing in towards your body depending on your level of flexibility. See if you can try to hook your arm around the foot and make a clasp to come into the full variation of pigeon pose. Listen to your body finding a comfortable yet active stretch, holding for 10 breaths, then repeating on opposite side.