Upward Dog/Downward Dog Flow
Take 5 minutes flowing through and updog/down dog vinyasa. Rest in child’s pose as needed.
Table Top Flow
Sit in an upward position with your hands behind your hips and your hands and fingers pointing forward. Bend your knees and place your feet on the floor and lift your hips until you come into a reverse tabletop position. Press your shoulder blades against your back torso and lift your chest upwards. If it feels comfortable for your neck slowly drop your head back. Hold this pose for 30 seconds come down on the exhale and repeat 5-8 rounds.
Head to Knee Forward Pose With Twist
Sitting up on the floor rest your right foot sole lightly against your inner left thigh, and stretch the right leg on the floor. As you inhale fold over and turn the torso slightly to the left, lifting the torso as you push down on and ground the inner right thigh. Line up your navel with the middle of the left thigh. As you exhale extend forward and as you come down bend your elbows out to the sides and lift them away from the floor. Stay here in this pose from 2 to 4 minutes. Repeat on the other side.