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 floor finding a deep lunge. Hold this shape for 5 deep breaths. Repeat on the left side. Do a total of 2 full rounds of this downward dog lunge flow on each side holding each pose for a least 5 deep breaths.
Begin by bringing your right knee into your chest holding for 5 deep breaths. Extend the right leg up toward the ceiling grabbing the big toe with the index and middle finger (use a strap if needed) draw the knee into the extended leg holding for 2 minutes. Repeat on the left side.
Seated Forward Bend
Sitting upright on you mat extend your right leg in front of you and left leg behind you with a bent knee. Take a deep inhale and gently begin to drape the body over the front leg on the exhale. Use the breath as you inhale extended upward and as you exhale extend forward towards the floor for 10 breaths. Experiment with holding this forward bend for 1-3 minutes. To go deeper and move into the inner groin walk the hands to the center of the body and fold down through the center. Hold here for 5-10 deep breaths and repeat series on the left side.
Wide Leg Forward Bend Twist
Extend the legs out wide on each side sitting upright. Begin to flow with the breath on the inhale extending over to the right side for 5 breaths and then the left side for 5 breaths. Try to repeat this again holding even longer and going deeper in the twist with your breath.