Start your practice standing in mountain pose finding your breath and clearing the mind for 15 slow deep breaths. Flow through either 5 slow sun salutations or 10 up/down dog vinyasas to warm the body.
Make your way slowly into a standing forward bend at the top of your mat. Keep your feet hip stance apart grounding all four corners of the foot to the mat. As you inhale lengthen through the spine and as you exhale release the body towards the floor going deeper in the forward bend. *remember you can always keep a micro bend or a deeper bend in the knees to assist you in the forward bend. Using your breath stay in the forward bend for at least 20-25 deep breaths.
Come to a seated position taking a quick twist to release the spine and prepare the body to go deeper. Crossing your right leg over you left and taking a gentle spinal release then repeat on the opposite side.
Seated Forward Bend
Extend the legs on your mat sitting upright. Take a deep inhale and gently begin to drape the body over the legs 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.
Wheel Pose Vinyasa
Lying on your spine and bend your knees to set your feet on the floor placing your heels close to your bottom. Begin to bend your elbows and spread your palms flat on the floor beside your head with your fingers pointing toward your shoulders. Take an inhale and press down with your feet actively into the floor. As you exhale push your spine up toward the ceiling, firming bottom as you lift. Keep your thighs, knees, and feet in a parallel position. Take 3-5 long slow deep breaths and slowly come down on the exhale to rest. As you inhale lift your body away from the floor again. Begin to press your shoulder blades down your back and feel your chest and heart center open. Remain in this lifted position for 5 long breaths. Try to release as your body down on the top of the exhale and rest quietly for 5 long breaths. Inhale and exhale moving through this wheel pose vinyasa for 5 rounds.
Lying on your back simply draw your legs over your body and slowly lower your toes to the floor above your head. Try lift your top thighs and tailbone toward the ceiling. Release your hands and stretch the arms around behind you on the floor clasping the hands and pressing actively down to support your body as you lift your thighs up to the ceiling. Body weight is held in the shoulders and out of head and neck for the duration of the pose. Stay here as long as you are comfortable and you feel no pressure or pain in the neck. Slowly roll down to rest on the spine for 2-3 minutes feeling the effects of the posture.