Start in a supine position, relaxing and centering with a natural breath pattern. Stay here for 3-5 minutes.
Lunge/Half Splits Vinyasa
Step your right leg through into a low lunge pose. Place your hands on your knees to release into the pose and feel a deep strength in the psoas and hip area. Keep the chest open and midline stable to support this deep stretch. Hold this shape for 10-15 deep breaths. Slowly move into half splits pose, looking down towards the floor, resting the head and neck. Stay here for 10-15 breaths. Repeat the series on the left side. Do a total of 2 full rounds of this flow on each side holding each pose for 10-15 deep breaths.
Supine Hamstring Vinyasa
Lying down on the floor, 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 head into the extended leg holding for 15 deep breaths. Repeat on the left side.
Wide Leg Forward Bend Vinyasa
Extend the both legs out wide, sitting upright on your mat. Turn your torso over to the right side of the body and gently drape the body over the right leg for 5-10 deep breaths. Repeat on the left side for 5-10 breaths. Slowly come to the center and 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.
Slowly work your way into splits on the right side using any props you need, being mindful and listening to your body, take your time and work with your breath. Try to hold the pose for 10-15 breaths and repeat on the opposite side. Do this 2 rounds with any arm variations.