Start in a comfortable seated pose finding your breath for five minutes. Practice the deep belly breathing technique using long inhales and exhales through the nose with the mouth closed.
Spinal Release Vinyasa
Move on to your hands and knees and work through at least 10 slow rounds of cat/cow pose finding a natural rhythm with your breath.
From your hands and knees press back into downward dog for 3-5 deep breaths. Step your right leg through into a low lunge pose. Place you hands on your knees to release into the pose and then extend arms overhead to activate the energy throughout the upper body. Hold this shape for 5 deep breaths with arms extended overhead. Repeat 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.
From down dog extend your right leg forward and spin around so you are in the center of the mat. Moving with your breath enjoy the sweet flow of the body moving to the left and then to the right bending the body in the spider stretch. Try to link the breath with the movement organically moving for 3-5 minutes.
Wide Leg Forward Bend Vinyasa
Extend the legs out wide on each side sitting upright. Turn torso over to the right side of the body and gently drape the body over the right leg for 5 deep breaths. Repeat on the left side for 5 breaths. Coming to center begin to flow with the breath inhale extended upward and exhale rolling forward towards the floor for 10 breaths. Finish this series holding the forward bend for 1-3 minutes.