Yoga For Flexibility: From Zero To Hero In 15 Minutes A Day | Abi Carver | Skillshare

Yoga For Flexibility: From Zero To Hero In 15 Minutes A Day

Abi Carver, Yoga For Peak Performance

Yoga For Flexibility: From Zero To Hero In 15 Minutes A Day

Abi Carver, Yoga For Peak Performance

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16 Lessons (3h 46m)
    • 1. Join the class!

      0:41
    • 2. Neck / Shoulder Mobility ♦︎

      15:00
    • 3. Shoulder Stability ♦︎

      15:00
    • 4. Hamstring / Hip Flexibility ♦︎

      15:00
    • 5. Lower Back / Mobility ♦︎

      15:00
    • 6. Core Stability ♦︎♦︎

      15:00
    • 7. Groin / Hip Flexor Flexibility ♦︎♦︎

      15:00
    • 8. Thoracic / Shoulder Mobility ♦︎

      15:00
    • 9. Scapular Stability ♦︎♦︎

      15:00
    • 10. Quad / Hip Flexor Flexibility ♦︎♦︎

      15:00
    • 11. Foot / Ankle Mobility ♦︎♦︎

      15:00
    • 12. Knee Stability ♦︎♦︎

      15:00
    • 13. Glutes / Piriformis Flexibility ♦︎♦︎

      15:00
    • 14. Hip / Groin Mobility ♦︎

      15:00
    • 15. Hip Stability ♦︎♦︎

      15:00
    • 16. Calves / Hamstring Flexibility ♦︎♦︎

      15:01
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About This Class

5Are you feeling tight or stiff and keen to try out yoga to restore your suppleness? Are you looking to start a regular yoga practice but don't know where to start?

Then, this is the course for you!

My name is Abi Carver and I’ve designed this course to take your flexibility from zero to hero, in just 15 minutes a day!

What is yoga?

Yoga is a bodyweight discipline that combines flexibility, strength, balance and powerful relaxation techniques to keep your body healthy and your mind calm and clear.

The style of yoga that I teach is easy to understand, non-spiritual and optimised for the time-crunched life. Unfortunately, most of us do not have the luxury of dedicating a couple of hours every day to exercise and self-care. Which is why, after much experimentation, I have discovered that the minimum effective dose for yoga is 15 minutes a day. Just enough time for a warm up, targeted session and cool down.

Little and often is the key!

How does this course work?

This course comprises 15 videos that each last 15 minutes. And that is 15 full minutes of yoga instruction as I like to keep things to the point! The sequences progress in difficulty as we move through the course, alternating between gentle flexibility routines and dynamic flow sequences.

We begin slowly, building up your fluency and intensity, ensuring that we hit ever part of your body all the way from your neck and shoulders down to your feet and ankles.

What is the goal of this course?

  • To establish an at-home yoga practice.

  • To improve flexibility throughout your body.

  • To increase your range of motion.

  • To build leg, core and upper body strength.

  • To improve your balance and proprioception.

  • To enhance your agility and coordination.

  • To improve your focus and concentration.

Who is this course for?

You don’t have to be a yogi to benefit from this class but some basic knowledge of the poses will help. It isn’t suitable if you are suffering from injuries and a basic level of fitness is required.

What this course includes?

  • 15 x 15-minute beginner/intermediate yoga classes, led by Abi Carver

  • PDF guide with tutorials for modified poses

What equipment do you need?

A proper yoga mat is key. And if you’re tall, you’ll need it to be extra long. If you’re tight/a beginner, a couple of basic yoga blocks and a strap can also be helpful but you can always improvise with household furniture when you’re starting out.

I’m excited for you to join this course. Let’s make it the best yoga class ever!

Reviews of Abi's Skillshare Classes

Michelle Angela Santos

  • This class exceeded my expectations!
  • I recommend it for All Levels.

I love this class! Usually when taking online classes because I get nervous taking my eyes off the screen or closing my eyes because I'm scared I'll miss something. But the verbal instructions in this class are so clear that you can do everything without even looking at the screen. I also love the non-spiritual approach the teacher takes. Lastly, I love how each video clearly states what part of the body we'll be working on.

Sean T.

  • This class exceeded my expectations!
  • I recommend it for Intermediate Levels.

This is a great course for helping to establish a habitual yoga practice. The sessions are short enough to not be intrusive on One's schedule. The poses are varied a1nd Ms. Carver's instruction is gentle and clear. She has made a course that is easy to complete and one that I will be continuing to use on a daily basis. Highly recommended.

Valeria Visoso

  • Yes, this class met my expectations.
  • I recommend it for Beginner Levels.

Thank you, this really helped me to create a habit, and include yoga into my daily routine! I could never stick to it as the practice usually takes longer, but 15 minutes every morning before breakfast was perfect.

Meet Your Teacher

Teacher Profile Image

Abi Carver

Yoga For Peak Performance

Teacher

I am a two-time Yoga Alliance Certified Yoga Instructor and NASM Certified Personal Trainer. 

I was born in England but now travel all over the world learning cutting-edge exercise, nutrition and health techniques to share with my online community. 

I combine my personal training experience with a deep love of yoga to create a unique style that focuses on optimising both the physical and mental aspects of the practice. I believe that yoga can teach us how to improve our balance, flexibility, mobility, strength and relaxation skills as well as fine-tuning our mental focus and relieving stress and pain. 

My mission is to bring a new simple, clear and efficient style of yoga to busy men and women—to seri... See full profile

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Reviews Archive

In October 2018, we updated our review system to improve the way we collect feedback. Below are the reviews written before that update.

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Transcripts

1. Join the class!: Flexor right, for dinner, go left, D and THS. Loop this. Drag around the ball of your laughter and press through your heels to straighten your leg up to this guy. In-house EPO, right-hand up to this guy. Reach Jiang Zao, bring your right time down and walk your hands to the back of your map facade, land in-house, great Neo4j, lag and Sacco protons up to this guy. Xl will go back to that in a few intense and bring your right-hand down to the inside of your front step. In how we do a left hand up to this guy. Exile, joy, top shoulder bag. 2. Neck / Shoulder Mobility ♦︎: Come to a comfortable cross-legged ce, to the middle of your mouth with your hands resting in your lab. If you find that your pelvis tilts back in your law backgrounds, you can sit on the edge of a block or coercion to raise your hips up higher than your knees. Close your eyes. Start to even out your breath. Seal your lips and take a few deep breaths in through the nose and out through the feel the breath moving into your body. And out of your body. Allow your belly and tends to expand and contract. Take one more deep breath in and let to return to its natural rhythm and continue to breathe in and out through your nose. Throughout this, he couldn't open your eyes up, back and down a few times and tackle them forward. Keep sitting up too. Slowly. Right shoulder. Left. Your left shoulder. Inhale cycle to the right to the left. Two more times. In how faculty, the right to the left. To the right. To the left. Inhale, come back to Santa, sit up tall. I'll look to the right. In how come back to Santa, et al, looked to the left. In how come back to Santa? Look to the right in how come back to Santa, et al, looked to the left. In how come back to look to the right in How come back to center? To the left. In how come back to center. Last time I looked to the right. Inhale come back to Santa XL. Look to the left. In how come back to center. Exhale, draw your shoulders back and keep sitting up tool in how look up into the right. Look down to your left knee. In how lookup to the right. Look down to your left knee. In how lookup to the right. Look down to the left. Last time. In how lookup to the right. Look down to the left. Either side. In her look up to the left. X l. Look down to your right knee. In how lookup to the left. X l look down to your right knee? In how I look up to the left. Look down to the right in hand, look up to the left. Down to the right. Inhale, come back to Santa. Drop your right ear to your right shoulder. In how come back to center. Your left ear to your left shoulder. In how come back to Santa? Drop back to the right. In How come back to them to return to the left. In How come back to Santa. Drop back to the right and bring your right hand to your left ear to deepen the stretch down the left-hand side of your neck. Drop your head to the left and apply gentle pressure on the right-hand side of your head. In How come back to Santa. Draw your shoulders back. Interlace your fingers behind your back. And keeping your elbows bend to your shoulders back and move your elbows towards each other. You can move a little side to side to deepen the strap. You should feel the stretch across your test and the friends of your shoulders. Release your hands and sit up tall. Bring your hands to the back of your neck in how lift your chest, ArcGIS buying back and loca. Round your back, drop your head and bring your elbows together. In how lift your chest out, your spine and loca. Exhale, draw your apps in, bring your elbows together and tap co-gen TO test in how your spine open up your chest and Luka around your back, drop your head and pull your belly. And last time in how lift your chest arches, bind and lookup. Round your back to your elbows together and pull your belly. Inhale. Come back to Santa, setup to exhale, release the pose. Switch your feet so that the other ankle is in front. Take hold of opposite elbows above your head and make thoracic spine circles one way. And the other. Release the pose. Bring your left hand to your right thigh and your right fingertips on the map different is behind you. Inhale setup to exile, to history and the base of your spine to the right. In how lengthen exhale twist to your right shoulder back. In her lengthen. Exile to S. In how lengthen? Last twist that all the air out. Take a deep breath in. I'll come back to Center for the other side. Bring your right hand to your left thigh and place your left fingertips on the map behind you in how lengthen your spine. Xml to keep your gaze or airline. In how lengthen. Exhale, twist. In how lengthen exile twist. In how lengthen. Final twist, let all the air out. Take a deep breath in. Exhale. Come back to center. Come forward onto offers. Suite based feet to the right. Setback can bring yourself to the middle of your map. In-house it up too. Slowly down to the mat. For fish pays. Bring your hands underneath your sacrum, palms facing down. Straighten your legs to the mat. Bring your feet together and point your price, your alibis into the mat. Lift your head and look at your feet. Move your elbows closer together. And low the top of your head down towards the mat. Press into your forearms, lift your chest, and stay here for a few breaths. To come out of the pose. Take a deep breath in and your head to the mat. Release your hands out for Monday. We'll finish with reclining to10 spinal twist. To test. Lift your feet. Your knees directly over your hips, should be parallel with your arms out to the sides. Engage your apps. Right. Turn your head to the left and stay flat on the map. Take a deep breath in. Take one to the left, to the right. Completely relax into the pose. Take one more deep breath in x, I'll come back to center. And how your knees into your chest. Release your arms and legs and lie back can lead to a feet wide, open. Relax your hands, palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Allow all the muscles in your body to soften and become heavy. Notice the gentle rising and falling of your brand. How your body breeds itself. Relax into the rhythm of your breath. Allowing your muscles to soften on every exhalation. Start to bring some gentle movement into your fingers. And stay here for a few brands. When you are ready. Now you can move back into your day. 3. Shoulder Stability ♦︎: Let's begin in mountain pose. Stand at the top of your mat with your feet hip-width apart. Toes pointing straight ahead. Press down evenly into both feet. Chutney, engage your apps and lengthen all the way up your spine, neck, to the top of your head. Toy Show to place towards each other. Length on the back of your neck and look straight ahead. Allow your arms to fall naturally by your sides. Palms face inwards, fingers off. Relax your jaw and the muscles in your face. Close your eyes. Bring your attention to your breath. Seal your lips and take a few deep breaths into the nose. And out through the nose. Feel the breath moving into your body. And out of your body. Allow your belly and test to expand and contract. Take one more deep breath in and let your breath return to its natural rhythm. And continue to breathe in and out through your nose. Throughout the sequent. Open your eyes. Let's warm up with some half sun salutation. In-house or call your arms are turned up, lookup, touch your palms together. Exhale swan, dive down with a flat back into forward fault. Bend your knees and bring your fingertips cinema, inhale, come halfway out with a flat back. Hands can come to your shins. Exhale, fold. In how lookup, engage your ADS, sweep your arms are turned up, come up, exhale, bring your hands back down, biocides. And again, in-house alkyl your arms out and up, lookup, touch your palms together. At cell swan dive down with a flat back into forward fold. Inhale, come halfway out. Hand can come to your shins. Exhale fold. In how lookup, engage your apps. Keep your arms out and out. Come up. Exhale, bring your hands back down by your side. Moving on. Inhale, circle your arms are turned out. Lookup, reach up. Xl swan. Dive down into forward fold. Inhale, come halfway up, draw your shoulders away from your ears. Exhale, step one foot, then the other factor, playing with your feet hip-width apart. Check that your shoulders are directly above your wrists. Separate your fingers. And press evenly into your palms and the knuckles of each finger. Gently joy triceps towards each other to activate the muscles that support your shoulder blades very slightly around in your upper back. Look down at the floor to flatten the back of your neck and release any tension in your jaw. Hold the pose for a few more breaths. Lift your right foot off the map to few inches. If you can. Lower your right and left your left foot up. Bring your left foot back to them at inhale, press the matter away from you to your knees. And Tokyo Terry's point your elbow straight back to stabilize your shoulders and lower all the way down to the map. In how you use your upper back muscles and not your hands to lift up into baby cobra. Xml joy, your shoulders away from your ears. Pressed down into the tops of your feet. And draw your abs back towards your spine and support your lower back. Keep the back of your neck long and check that you have almost no weight in your hands. Last breath in, left a little higher or lower back down to the mat and push your hips all the way back to your heels in thunderbolt. You can put a poster and your hips and occasion underneath is sitting like this is uncomfortable. Roll your shoulders, are going down a few times and draw them forward. Come back to all fours. Separate journeys to hip-width apart. And walk your hand to the top of your mat to setup for downward facing dog. Tick that your hands are at least as wide as your shoulders. Separate your fingers and press your palms and Knuckles evenly into them and take a deep breath in. Exhale. Tokyo terrorists lift your knees. Ten, raise your hips up to this guy. Keep your knees bent and drop your chest back towards your thighs. Straighten your arms, present your thumbs and indexing is, and rotate your upper arms outward to fill a broadening across your upper back. Check that both knees point straight ahead and line your ears up with your biceps. Walk out your V to V times to stretch the backs of your legs and shake your head to release any tension in your neck and shoulders. Hold the pose for a few more brands. Continuing to build strength and stability in your shoulders. Can you lift your right hand and your left hand? Come back to center. Take a deep breath in. Exhale, drop back down into thunder bolt. To give you a quick break. Interlace your fingers and circle your wrist to the right. Keep sitting up. Until the left. Come back to all fours. What your hands forward. Touch your toes and lift your hips up into downward dog. For two sets of spider planks. Move slowly with control. In her left your right leg up to this guy. Exhale, bring your need to touch your nose, lift your hips, are inhale, sweep your like bata. Exhale, bring a meteorite triceps in-house. We pure like backup. Exhale, bring your needs, your left triceps. In-house, we pour like burka. And again, exhale, bring your needed at your nose, lift your hips up, inhale, sweep your leg back up, exhale, bring an ETO, right triceps, inhale, sweep your leg back up. Exhale, bring a meteor left triceps, in-house EPR, leg vita, hexane. Open your right foot back to the map for the other side. Inhale, lift your left leg. Exile per year needed at your nose. Lift your hips up. In healthy per leg. Burka. Exhale, bring your knee to your left triceps. In-house sweep your library, aka exhale. Bring your knee to your right triceps. Inhale, sweep your leg back up. Exhale, bring your need to touch your nose, lift your hips up. In-house. Reply like Baraka. Exhale, bring your knee to your left triceps. In-house EPO electronica, exhale, bring a meteorite, triceps, inhale, sweep your leg back up. Exhale, bring your left foot back to the map. Take a deep breath in. Exhale. Jot down in-between your feet in hero pose. First shoulder and chest stretch. You can put a block between your feet if you find this position uncomfortable or bring your feet out in front of you with your knees bent and your feet flat on the map in hammock pose. Place your hands on the map behind you fingertips Phase Forward. Lift your chest. Externally, rotate your shoulders and draw your shoulder blades towards each other. Keep lifting your chest and your shoulders back to fill the stretch in your chest and the front of your shoulders. Don't forget to take a deep breath in. And come back to work your hands forward and lift your hips up into downward dog. For our final shoulder strengthening sequence. Inhale, come forward into planning. Exhale, drop to your knees, point your elbow straight back and lower halfway down to the mat. Inhale, lift up into cobra. Rollover your terrorism to downward dog. In how come forward into playing. Up to your knees, elbows in clays allow halfway down, inhale, lift up into cobra. Rollover your terrorism to downward dog. Two more times with straight legs if you can. In how come forward into planning? Xl rock forward and law halfway down, inhale, turn your feet over one at a time. I'm come through into outward-facing dog terrorism to downward dog. Last time. In how come forward and applying XML rock forward and law halfway down in how counted upward facing dog. Terrorists into downward dog. Take a deep breath in. Exhale, drop down on all fours. And Tokyo, and push your hips all the way back towards your heels in child's pose. To the right side of your mat to stretch your left shoulder. Area to the left side of your mat to stretch your right shoulder and push back up. Sweet feet to the right. Setback can bring yourself to the middle of your Mac, to your feet, hip-width apart. In-house it up to your upper body, slowly down to the mat. And how your knees into your chest. Rock gently from side to side. The message you release your arms and legs and lie back and final rest in Paris. Let your feet cameras wide is full open. Relax your hands, palms facing out. Show the blades rest evenly on the ground. Close your eyes. Will finish with a short body scan meditation. Bring your attention to the balls of your feet, to your heels. I enclose knees, hips. Apps. Collaborations show this. Upper arms, elbows, wrists, fingers, and eyes. Become aware of your whole body. And if your breath moving in and out. When you are ready to one side and gently bring yourself up to sitting. Now you can move back into your day. 4. Hamstring / Hip Flexibility ♦︎: Let's begin in mountain pose. Stand at the top of your mat with your feet hip-width apart from parallel. Balance, your weight evenly between the base of your big toes, the base of your little toes, and the center of your heels. Route down through your fee. Deadly engage your apps and length and all the way up your spine, neck, to the top of your head. Relax your shoulders. Tuck your chin. Look straight ahead. Close your eyes. Bring your attention to your breath. Clr labs and take a few deep breaths in through the nose. And out through the nose. Feel the breath moving into your body. And out of your body. Allow your belly and tests to rise and fall. Take one more deep breath in and let your breath return to its natural rhythm. And continue to breathe in and out through your nose. Throughout this econ. Open your eyes. Let's warm up with some half, some salutations. In-house. Up your arms out and up, lookup, touch your palms together. Exile, swan, dive down with a flat back into forward fault. Bend your knees and bring your fingertips to the map. Inhale, come halfway with a flat back. Hands can come to your shins. Exhale, fold. In how looker, sweep your arms are turned up comma x l, bring your hands back down by your sides. And again, in hell, circle your arms out and up, look up, touch your palms together. Xl swan dive down with a flat back into forward fault. Inhale, come halfway out, hands can come to your shins. Exhale, fold in how lurker. So keep your arms out, end up comma x l, bring your hands back down by your sides. Check that your fee test. I'll hit with the part. Let's start to loosen up your hips and hamstrings. In-house UP your arms out and up, reach out. Xl swan dive down with a flat back into forward fall. In how looker, draw your shoulders back. Xl step your left foot back to lowland. Drop your back knee and keep your bacteria is tucked. Inhale, sweep your arms out and up into crescent land. Bring your hands back down to the map. Step back to downward dog. In-house step your left foot forward in between your hands for low land on the other side. Exhale, drop your right knee and keep your bacteria is tucked in-house. Keep your arms out and up into crescent lunch. Bring your hands back down to the mat. Step your right foot in between your hands. In hell, come halfway out with a flat back. Exhale, fold in how lookup, sweep your arms out and up, come up. Exhale, bring your hands back down by your sides. Moving on in your arms at ADAP. Swan dive down into forward fold. Inhale, come halfway up, lengthen the back of your neck. Step your left foot back to run his lunch. Bring your palms flat to the mat. In-house with your right hand up to this guy. X l, Bring Your right hand down and walk your hands to the back of your math beside land. In how drop your hips and flexure right for your hands to the top of your map. That back to downward dog. Take a deep breath in. Exhale. Step your left foot in between your hands. In healthy PLO, left hand up to the sky. Reach up to your fingertips. Exhale, bring your left hand down and walk your hands to the back of your mat for sidelined. Inhale, drop your hips and flex your left foot. Your hands to the top of your mat, and step back to downward dog. Walker your fee to a few times to stretch the backs of your legs. Let's move into some deeper stretches. In your right leg up to this guy. Xl step your right foot in between your hands. Drop your left knee and release your back foot. Stay here for a few deep breaths. Breathing into the stretch in the front of your left hip. In how comma then bring your hands to your head. Exhale, relax into the pose. Take the need is not come forward over your ankle and breathe into the stretch in your left hip flexors in-house UP your arms out and up into crescent lunch. Bring your palms together or shoulder width apart. Exhale, drop your hips a little deeper in to protect your lower back and relax into the pose. Last breath in your hands, back down to the mat. Take a deep breath here. Shift your weight back to half monkey. Flex your right foot and engage your right to fill this threat to right and hamstrings. In how lengthen your spine. Exhale, relax into the pose. You may want to rest your hands on blocks. How come forward into lowland and step back to downward dog. In-house EPA left leg up to this guy. Step your left foot in between your hands. Drop your right knee and release your back foot. Stay here for a few breaths. Breathing into the stretch in your right hip flexes. Relax into the pose. Your friend need not come forward over your ankle and draw a little deeper into the, stretch. Your arms out and up into crescent land. Drop your hips. You should feel the stretch in the front of your right hip. Last breath in. Exhale. Bring your hands back down to the map. Take a deep breath here. Shift your weight back to half monkey. Flex your left foot and pointing straight up. In hell, lengthen your spine. Dropped down into the pose. Contract to a left quote. And breathe into this threat. And how come forward into lowland and step back to downward dog. Let's continue to stretch your cards and hamstrings and open up your hips in one-legged down, down your right leg up to the sky. Open up your hips and let your right foot drop back behind you. Stay here for a few deep breaths. Feeling the stretch in the front of your right hip. Last breath in through your top hit back on your right foot, back to the mat for the other side. In-house with your left leg up to this guy? Xl banjo, left knee. Open up your hips and let your left foot drop back behind you. Don't forget to breathe. Plus breath in. Your left foot back. Take a deep breath in. Exhale. Drop down onto sweep both feet to the right to sit back and bring yourself to the middle of your mat. In-house it up tall, slowly down to the mat to supported bridge pose. Raised your hands by your sides, palms facing down. And walk your feedback until your fingertips grazer heals. Your feet hip-width apart in parallel. On an inhalation, present your heels and lift your hips all the way up. Until say, calm and relax into the pose. Take slow deep breaths, allowing your hip flexors to release. Let gravity do that. Take a deep breath in. Lift your head. Release the block, and lower slowly back down to the mat. Take one more deep breath in. Gently from side to side. Release your arms and legs and lie back and final resting pose. Let your feet come as wide as the map. Ten full open. Relax your hands, palms facing out. Show the blades rest evenly on the ground. Close your eyes. Notice all the places where your body is in contact with. Your heels. And the backs of your thighs. Your sacrum, mid back, shoulders, elbows, forums, knuckles. And the curve at the back of your head. Become aware of your whole body. And if your breath moving in and out allow any tend to know tightness to fall away. And your mind become calm and clear. When you are ready, roll onto one side and gently bring yourself up to sitting. Now you can move back into your day. 5. Lower Back / Mobility ♦︎: Lie down on your back. Bend your knees, and bring the soles of your feet flat to the mat. Hip-width apart. Toes pointing straight ahead. Rest your hands on the front of your hips. And close your eyes. Bring your attention to your brand. Clr lips and take a few deep breaths in through the nose. And out through the nose. Breathe deep into your abdomen. And let the breath go. Allow your belly to expand against the palms of your hands. And contract. Take one more deep breath in and continue to breathe in and out through your nose. Throughout this Eclipse. Open your eyes. Let's start to bring some gentle movement into your pelvis and lumbar spine. Take a deep breath in. Exhale tilted because the price your lower back into the map. In how come back into a neutral spine. Lift away from your mat. Axial tilt your pervious by compress your lower back into the map. Inhale, come back to neutral, breathe deep into your abdomen. Axial tilt your pelvis by in how come back to Santa? Axial tilt till pelvis back in. How come back to Santa? Last time? In how come back to Santa? Axial tilt your pelvis by inhale, come back to Santa. Zao released the pose and rest your hands back down by your sides. Next will come into winter, leaving pose to start to loosen up your hips. Take a deep breath in your right knee into your chest and your left leg to the mat. Relax your neck and shoulders and release any tension in your jaw. Breathe into this threat. Allowing our hips to let go of tension. Let's switch sides. Take a deep breath in your right leg to the mat and how go left knee and THS. Relax into the stretch. Release the pose and bring both feet flat to the map. Let's come into half. Happy Baby to gently stretch your groin. Lower your left leg to the mat to rest your left hand on the front of your left hip. Take a deep breath in your right knee, in towards your chest. Reach inside your right knee and take hold of the outside of your right foot or ankle. Flex your right foot, and relax into the pose. Take long slow breaths. Drawing out the length of your accelerations. Let's switch sides. Lower your right leg, and then your left knee and rest your right hand on your right hip. Take a deep breath in. Exhale. Reach inside your left knee to take hold of the outside of your left foot. Flex your cellphone into the pose. Drop your feet to the mat for dead pigeon pose to stretch your glutes and piriformis. In-house. Straighten your right leg up to this guy and prestige. Exile cause your right ankle on top of your left knee and flex your right for draw your left knee and towards your chest. Take hold if the heel of your right foot to the left hand and the top of your foot to the right-hand. Gently pull your left leg and stay here for a few deep breaths. Right outta hip. Relax your neck and shoulders and release any tension in your jaw. Flex your right to protect your right knee. Press the back of your pelvis. Enjoy your thigh on every acceleration. Feeling the release of tension and you're right out ahead. Take a deep breath and release the plays for the other side. Your left leg up to this guy and press through your heels. Left ankle on top of your right thigh and flex your left or right knee in towards your chest. Take hold with your right hand and left hand. Keep your left foot flex to stabilize your left knee. Into the map. Breathe into this threat deep in your hip socket. Take a deep breath in. Release. Let's come into windscreen wipers to release tension. Back. Brain-based feedback to the man. Walk your feet to the side. And to upgrade needs to the right until the left. Windscreen wiping your knees a few times to release your libido and bring your knees back to center. Let's come into reclining hand to big tapers to release tension in your cars and hamstrings. Grab your strap. Bring your ripening THS than straight in your left leg to the mad lib the strap around the ball of your right foot. Straight in your right leg up to this guy. Keep the back of your left hip, family pressing into the mat. You can bend your left knee and bring your left foot flat to the map. If that helps you to keep your hips level and keep your right leg is straight is you can try to bring your leg in a little closer on every acceleration. For the other side. Your test and straighten your right leg to the loop. This wrap around the ball of your left foot. Straight new left leg up to this guy. Keep the back of your right hip, pressing family into the map. You can bend your write me if that's more comfortable. Up your strap and gently Polio left leg flexed. Take a deep breath in. Release the pose and how both knees in theatre. We'll finish with reclining spinal twist. Right knee into your chest. Inhale, bend your right arm to 90 degrees like a cactus. Guide your right knee across your body towards the map. Look to the right to relax into the pose. Tried to keep both shoulders flat on the map. Take a deep breath and come back to center. Your right leg to the man. Left knee and TOO test in how Bring your left arm out to the side and come into the shape of a character's. Guide your left knee across your body towards the map. Look to the left and relax into the pose. Take a deep breath in. And broke ten. Release your arms and legs and lie back and final resting place. Let your feet cameras wide open. Relax your hands, palms facing our shoulder blades rest evenly on the ground. Place your eyes. Allow all the muscles in your body to soften and become heavy. Bring your attention to the sensations of your breath. As it flows in and out of your body. Focus on a movement that your belly or your chest. Notice the sensations of your belly and test rising and falling, expanding and contracting. Try to follow each breath as it comes in gaze. Staying connected to the sensations of breathing. Start to bring some gentle movement into your fingers. And when you are ready to one side. Now you can move back into your day. 6. Core Stability ♦︎♦︎: Let's begin in mountain pose. Stand at the top of your mind with your feet hip-width apart. Toes pointing straight ahead. Press down evenly into both v. Gently engage your apps and lengthen all the way up your spine, neck, to the top of your head. Draw your shoulder blades towards each other, lengthen the back of your neck and look straight ahead. Allow your arms to fall naturally, biocides, palms face inwards, fingers. Relax your jaw. And the muscles in your face. Close your eyes. Bring your attention to your breath, your lips, and take a few deep breaths in through the nose. And out through the nose. Feel the breath moving into your body. And out of your body. Allow your belly and test to expand and contract. Take one more deep breath in and out. Let your breath return to its map to a rhythm. And continue to breathe in and out through your nose. Throughout the sequence. Open your eyes. Let's warm up with some half sun salutation. Inhale, cycle your arms out and up, look up, touch your palms together. Xor swan dive down with a flat back into forward fold. Bend your knees and bring your fingertips to the map. In how come halfway up with the flat back, hands can come to your scheme's. Exhale, fold in her locker, engage your apps, sweep your arms out and up. Karma. Exhale, bring your hands back down by your side. And again in-house or call your arms out in that lookup. Touch your palms together. One dive down with the flatbed. Forward fold. Inhale, come halfway up, hands can come to your shins. Exhale, fold. In how Loca, engage your apps. Sweep your arms out and up, come up. Exhale, bring your hands back down by your side. Moving on. In-house, circle your arms out and up, lookup, reach up. Swan, dive down into food fault. Inhale, come halfway up to your shoulders, back. Xl Stat back to all fours in the middle of your map. And then tuck your Terrace. Take your risk to directly underneath your shoulders and your hips are right above your knees. Toes point straight back. Looked down at the floor to lengthen the back of your neck and draw your shoulders away from your ears. Let activate the core with some bird or cold. Inhale. Extend your right arm forward and press your left heel back. Exhale, relax into the pose and stay here for a few slow breaths. Take the your back leg is no higher than hip height. Flex your back for and point your toe straight down. Draw your apps in, reach the fingertips and try to keep your hips level. Take one more deep breath in. Xor released the pose for the other side. In how reached your left arm forward and press your right TO back. Exhale, relax into the pose. Check that you're back here is no higher than hip height. And flex your back foot. Draw your ribs and I'm relax any tension in your jaw. Keep reaching through your fingertips and pointing your toes straight down. Last breath in exile released the pose. Let's bring some movement into your spine with four rounds of cat, cow, inhale, drop your belly, archers bind, draw your shoulders bar, can look up. Zell round, you're back to all your apps in and Tokyo tend TO jazz. Inhale, drop your belly, art your spine, draw your shoulders back and lookup. Xl round your back. Drop your head and press up into your shoulder blades. Inhale, drop your belly. Archers bind to your shoulders back and look up. At Yale, round your back, drop your head and press up into your shoulder blades. Inhale, drop your belly, arch your back, feel is there, your spine is unwinding. Look up XL round your back, drop your head and draw your upper back towards this guy. Inhale, come back to center. Exile to your shoulders away from your ears. Let's come into plank pose to continue to strengthen your deep core stabilizes. Walk your hand to the top of your map. Separate your fingers, Take a deep breath and your terrorism push up to blank. Check that your rested directly underneath your shoulders and press the matter away from you. Engage your apps. Come up onto the balls of your feet, open your chest, and look down at the floor to lengthen the back of your neck. For more intensity, primitives of your thumbs together under your nose and separate your feet is why does the mind lift one hand of the matter, the time to tap your opposite shoulder. Try to keep your hips level. Inhale, bring your hands and feet back to their starting positions. X l dropped your knees, release your feed, point your elbow straight back and lower all the way down to the mat for locust pose. Bring your arms back, biocides, palms facing down. Separate your feet hip-width apart. Inhale, lift your head, chest and arms of the XL. Draw your shoulders back. Hold the pose for a few breaths. Press into the tops of your feet and draw your abs back towards your spine to protect your lower back. Now lift your legs and press back to the balls of your feet. Keep looking down. If you can interlace your fingers at the base of your spine and draw your shoulders back. Squeeze your glutes and press back through the balls of your feet. Take a deep breath in, lifted little higher. Xor released the pose. Risks to your left cheek on the mat. And gently rock your hips from side to side to release your lower back. Let's come into psi Planck to strengthen your lower back and obliques. Bring your forehead back to Santa and push up the plank. Take a deep breath in. Exhale. Shift your weight onto your right hand on the outside edge of your right foot. Inhale, sweep your left hand up to this guy. Exhale, relax into the pose. Check that your right shoulder is stacked on top of your right wrist and firmly flex both feet. If this is too intense, you can drop down onto your right knee. And for more of a challenge, take this tree pose variation. Be careful not to let your top ni for forward. Last breath in exile, combat to playing for the other side. Take a deep breath in. Shift your weight until a left-hand and the outside of your left foot. In healthy, pure right hand up to this guy. Relax into the pose. Take your modification and release any tension in your jaw. Last breath in exile, comeback to Planck, to up to your knees. Walk your hands forward and rest your forehead on the map to him, puppy pose to stretch your apps and obliques. Check that you're Terry's point straight back. Take a deep breath in. Exhale, come back up to all fours. Sweep by feet to the right, setback, and bring yourself to the middle of your map for boat pose. Hold onto the backs of your size and setup to. The key with this is to keep your back straight, lean back, slightly, lift your just, reach your arms forward, shoulder height and engage your apps. You can stay here or pick up your feet and balance and you're sitting burdens. To align and hold the pose for a few breaths. Keep lifting your chest, lengthening your neck, enjoying your shoulders back so that your lower back doesn't collapse. And even Brad's trying your best not to roll back onto your sacrum. Take one more deep breath in in-house it up too. Slowly down to the mat for reclining spinal twists. To stretch your apps and obliques. Squeeze your right knee into your chest. Printer right arm to 90 degrees. Take a deep breath in. Gently guide your right knee across your body towards the look all the way to the right if you can relax into letting attention on every acceleration. Take a deep breath. In Exile, combat decenter and hug your right knee and THS low your right leg to the squeeze your left knee and bring your left arm out to the side at 90 degrees. Take a deep breath and guide your left knee across your body towards the math. Look to the left and relax into the twist. Take a deep breath in and take your knees and TO test. Release your arms and legs and lie back and final rest impose. Let your feet. Ten full open. Relax your hands, palms facing our shoulder blades rest evenly on the ground. Close your eyes. Will finish with a short body scan meditation. Bring your attention to your toes, to the balls of your feet, to your heels, ankles, knees, and hips. Apps, lower back, upper back. Test, collarbone. Forums. This thing is net. Two, t. And become aware of your whole body. And if your breath moving in. And when you are ready to one side and gently bring yourself up to sitting. Now you can move back into your day. 7. Groin / Hip Flexor Flexibility ♦︎♦︎: Let's begin in mountain pose. Stand at the top of your mat with your feet hip-width apart. Toes pointing straight ahead. Balance your weight evenly between the base of your big toes, the base of your little tes, and the center of your heels. Route down through your feet. Gently engage your apps and length and all the way up your spine, neck, to the top of your head. Relax your shoulders. Tuck your chin, and looked straight ahead. Soften your jaw and the muscles in your face. Close your eyes. Bring your attention to your breath. Seal your lips and take a few deep breaths in through the nose. And out through the nose. Feel the breath moving into your body. And out of your body. Allow your belly and tests to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm and continue to breathe in and out through your nose. Throughout the sequence. Open your eyes. Let's warm up with some half, some salutations. In-house. You put your arms out and up, look up, touch your palms together. Xl swan dive down with a flat back into forward fold. Bend your knees and bring your fingertips to the map. In how come halfway up with a flat back, hands can come to your shins. Exhale, fold in how lookup, sweep your arms out and up, come up. Exhale, bring your hands back down by your sides. And again, inhale cycle, your arms are turned up, lookup, touch your palms together. One dived down with a flat back into forward fault. In How come halfway up, hands can come to your shins. Exhale, fold in how lookup, super arms out and up, come up. Exhale, bring your hands back down by your sides. Check that your fee decibel hip-width apart, two parallel. Let start to loosen up your hips and growing. In hell cycle your arms are turned up, reach up. House1, dive down with a flat back into forward fold. Inhale, come halfway up to your shoulders, back. Xl step your left foot back to runners land for your palms flat to the map. In-house EPO, right-hand up to this guy. Reach up, exhale, bring your right hand down and walk your hands to the back of your mat. Beside land. Inhale, drop your hips. Your hands to the top of your mat and press back through your left. He'll take a deep breath in. Exhale, drop your back knee and release your back for in-house. Keep your arms out and up. Bring your palms together. So bring your hands back down to the MAT, tokyo bacterias and step back to downward dog. Take a deep breath in. Exhale. Step your left foot in between your hands. In-house. Deploy left-hand up to this guy. Recap. Shall bring your left hand down and walk your hands to the back of your mat. Facade. Land. Inhale, drop your hips. Your hands to the top of your mat, temporaries back through your right. He'll take a deep breath in. Exhale, drop your right knee and release your back foot. In-house. Eap your arms out and up. Bring your palms together. Bring your hands back down to the MAT, tokyo bacterias and step back to downward dog. Let's come into an active lizard pose to focus the stretch on your hip flexors. In-house IPO, right leg up to this guy. Xl step your right foot outside your right hand and press back through your left heel. Come up onto the ball of your back foot and check your back. He'll point straight up. Stay here for a few deep breaths. Feeling the stretch in your left hip flexes. Release any tension in the neck and shoulders. Take a deep breath in XL Stat vector downward dog for the other side. In-house UP your left leg up to this guy. Exile. Step your left foot outside your left hand. Press your right TO back and draw your shoulders away from your ears. Take a deep breath in. Exhale. Step back to downward dog. In-house depo, jump your feet in between your hands and look up. Exhale, fold. In how lookup. Sweep your arms out and up. Comma x l, bring your hands back down by your side. Let's come into God as posed to open up your hips. Step your left foot towards the back of your mad face, the left-hand side of your mat. And time-based feet out about 45 degrees. Inhale, bring your hand to your hips. X l dropped down into a wide legs. Resting your hands on your knees. Deadly. Engage your apps. And press down into your heels. Inhale, drop your hips a little deeper. Twist your upper body to the right. In How come back to center, to the left. And again, inhale, come back to center x l two is to the right. In How come back to center x l two is to the left. Inhale, come back to center x l. Stay here for a few slow breaths. Deepening the stretch in your groin. Take a deep breath in exile, come back up to standing and step back to the top of your mat. In-house, keep your arms out and out. Reach up. Xl swan, dive down into forward fold. In. How come halfway up XL, step back to downward dog. In-house EPO, right leg up to this guy. Right foot in-between your hands, tenure back, killed down to the mat. And circle your arms up into warrior to reach both arms out to show the height. And look straight ahead. Don't let your front knee come forward. And present to the outside edge of your back foot to open up your hips. Take your front knee point straight ahead. And try to bring your friend thigh parallel with the mat. Take a deep breath in. Exhale rescue right for our manure front thigh, circular left arm down and across your body and straighten it up alongside your ear in extended side angle. Read through your fingertips and price back to your left. He'll be careful not to let your top shoulder fall forward. Last breath in your lifetime, but down to the mat and step back to downward dog for the other side. In-house UP your left leg up to this guy. X l step your left foot in between your hands, tenure back down to the mat and circle your arms up into warrior to reach both arms out to show the height. And turn to face forward. Relax your shoulders away from your ears, and drop your hips a little deeper. Engage your apps and price into the outside air to your back foot. Take a deep breath in restaurant left forearm on your front die down, down and across your body into extended side angle. Read through your fingertips. And don't let your top shoulder full forward. Take a deep breath in through your fingertips. Right Tanh right down to the mat and step back to downward dog. Take a deep breath in. Drop down onto falls for Child's pose. Touch your betas together. Bring your knees out wide. Sit by your fingertips forward, and rest your forehead on the mat. Take one more deep breath and come back up to sweep both feet to the left. Sit back and bring yourself to the middle of your mat. In-house it up too. Slowly down to the mat. And how your knees into your chest. Let's finish with Happy Baby and Reclining butterfly. Keep your feet together. Open your knees and stretch your hand through to take hold of the outside of your feet. Bring your feet, your knees and gently pulling down towards the flex your feet, press the back of your pelvis into the matte. Ten, stay here for a few deep breaths. Rob, gently from side to side, feeling a gentle stretch and relax your neck and shoulders. Bring the soles of your feet together. Keep your knees bent. To let your knees for the shape of a diamond, reached up overhead and take hold of opposite elbows. Soften into the pose. Allowing your inner thighs to complete the Relax. Take a deep breath in. Exhale carefully released the pose. And your knees into your test. Release your arms and legs and lie back and final resting place. Let your feet come as wide as the term full open. Relax your hands, palms facing out, shoulder blades rest evenly on the ground. Close your eyes. Notice all the places where your body is in contact with demand. Your heels, cards, and the backs of your thighs, your sacrum, MIT back, shoulders, elbows, forums, knuckles. And the curve at the back of your head. Become aware of your whole body. And your breath moving in and out. Allow any tension to slip away. And your mind to rest and become quiet. When you are ready to one side and gently bring yourself up to sitting. Now you can move back into your day. 8. Thoracic / Shoulder Mobility ♦︎: Let's begin in tout pose. Come to all fours. Bring your knees hip-width apart. Touch your big tears together and press your hips back towards your heels. Cross your arms. Take hold of opposite elbows and rest your forehead on the mat. Close your eyes. Tune and TO soften your belly. And take a few deep breaths into your abdomen and lower back. Allow your belly and law back to expand on the inhalation and contract on the exhalation. Can rib-cage. On every exhalation. Take one more deep breath in and out. Open your eyes. That's come up to all fours for character. To loosen up your spine and shoulders. Bring your wrists directly underneath your shoulders and your knees hip-width apart. Terrorists point straight back. In-house. Drop your belly to your spine, joy, your shoulders back and look up. Exhale around your back to your abs in and Tokyo attuned TO test in how to up your belly to your shoulders, back and look around, you're back to your abs in and press up into your shoulder blades. Inhale, drop your belly, arch your back, feel is there, your spine is unwinding. Loca. Exhale around your bag and this time drop your hips all the way back towards your heels in Child's pose. Slide your fingertips forward. And again. In how comma drop your belly, RTOS buy-in and Luca, exhale around your back, drop your head and press back to Child's pose two more times in how comma drop your belly, ArcGIS buy-in and Luka around your back to your apps in Tokyo, chin to your chest and dropped back to your heels. How come up to up your belly, to your spine and loca XL round your back, tuck your chin and drop back to Charles pays. Come back up to all falls for Pompeii pose to stretch your arms and shoulders. Walk your hands forward. Pull your hips back, and continued to slide your palms forward as you rest your forehead on the Mac or on a block. Position your hips directly over your niece, reached through your fingertips and draw your hips back to fill a nice long straight to the Latin shoulders. Stay here for a few blades down your bag. You can drop your Alba is and bring your palms together behind your head to bring the stretch into your triceps. Take a deep breath in and press backup to walk your hands forward. Point decreases if your elbows towards the top of your map in how Bring your upper body forward. Your elbows in and lower slowly down to the mat for locust pose. Bring your fingers in line with your test. Inhale, lift your head and test off the mat. Tim, baby cobra. Draw your shoulders back and keep the back of your neck long. Pull your apps in towards your spine to protect your lower back. In her left a little higher. Exhale Larry, your forehead to the Mac and bring your arms back. Biocides, palms facing down, adding on in air lift your hands and forehead of the man. Is x l. Sweep your arms forward and up by your inhale, draw your elbows back, lift your chest a little higher. Reach your arms forward. A few inches. In how? Your elbows back. Exhale, reach your hands forward. In how to draw you. Keep looking down at the math. Exhale, read your hands for it. Last time in how your elbows back. Bring your hands in line with DHS and press up into downward facing dog. Keep your knees bent. Walk your hand slowly. Go way back to your direct. Do. Take two parallel. Soften your knees, cross your arms, hold onto your elbows and complete the Relax your upper body. Twist your upper body from side to side to release any tension in the neck and shoulders. Bring your right hand to the left hand up and look up to your fingertips. Exhale, relax into the pose. Broaden across your collarbones and look straight ahead or up to this guy. Take a deep breath in, twist a little deeper. Released the parents for the other side. When your left hand to the left or to the block directly underneath your left shoulder. In how band your left knee sweep your right hand up to this guy and lookup. Exhale, relax into the pose. Open up your chest and try to look up. If you can. Take a deep breath in. Take a deep breath in your hands forward into downward dog. In-house. Spread your fingers wide. Xl rippled forward into planning. Drop to your knees, untick your toes, hug your elbows in clays and lower all the way down to the mat for our deep shoulder opener. Bring your left arm out to the side at shoulder height. Then bring it forward a few inches palm facing down. Then your right knee and present your right hand to twist your body open to the right. Bring your right foot flat to the mat behind your left leg and let your right knee full open. Breathe deep into your abdomen. You may find the need to rest your head on a cushion to a position where it is comfortable. Take a deep breath in. Bring your right arm out to the side, palm facing down, then bring it forward a few inches. Then your left knee and present your left hand to open your body up to the printer, left foot flat to the map behind you. And let your left knee full open. Stay here for a few deep breaths. Finding a position that is comfortable for your right arm. Take a deep breath in exile, released the pose and come back to center. Bring your hands in line with your chest and push your hips back towards your heels into rest here for a few breaths. You can bend your arms and rest the palms of your hands on your shoulder blades if that feels good. Breathe deep into the back of your body. And Larry, your chest slowly down to the mat for our final pays crocodile. This is a great place for practicing diaphragmatic breathing. Bring your legs about hip-width apart, and Daniel attains out to the sides. Cross your arms, take hold of opposite Albert and draw your elbows in your chest is a few of the mat. Rest your forehead where it is comfortable and close your eyes. Draw your attention to your breath. Verbally pressing into the mat does EBRI then. And notice as your body let go of 1010 on every exhalation. Allow your breath in and out naturally. Bring your attention to your lower back. Notice the gentle expansion on the inhalation and the release of tension on the exhalation. And bring your elbows by me and slide it up towards the right. Relax. Letting attention on every acceleration. And switch to the other side to hit pipe. Now you can move back in. 9. Scapular Stability ♦︎♦︎: Let's begin in mountain pose. Stand at the top of your mind with your feet hip-width apart. Terrorist pointing straight ahead. Press down evenly into both. Gently engage your apps and lengthen all the way up your spine, neck, to the top of your head. Draw your shoulder blades towards each other, lengthen the back of your neck and look straight ahead. Allow your arms to fall naturally, biocides, palms face inwards, fingers off. Relax your jaw and the muscles in your face. Close your eyes. Bring your attention to your breath. And take a few deep breaths in through the nose. And out through the nose. Feel the breath moving into your body. And out of your body. Allow your belly and test to expand and contract. Take one more deep breath in and let your breath returned to its natural rhythm. And continue to breathe in and out through your nose. Throughout the sequence. Open your eyes. Let's warm up with some half sun salutations. Inhale, circle your arms out and up, lookup, touch your palms together. Xor swan dive down with a flat back into forward fold, bend your knees and bring your fingertips. Inhale, come halfway up with the flat back. Hands can come to your scheme's exhale fold. In her looker, engage your apps, sweep your arms are turned up, Karma. Exhale, bring your hands back down by your sides. And again in-house or call your arms out and up, lookup, touch your palms together. Exile, swan, dive down with a flat back into forward fold. Inhale, come halfway up. Hands can come to your shins. Exhale, fold. In her locker, engage your Arabs, sweep your arms out and up. Karma. Exhale, bring your hands back down by your side. Draw your shoulders back. Inhale, cycle your arms out and up, lookup, reach up. Exile swan, dive down into forward fold. In. How come halfway up, draw your shoulders back. Xl. Step back to all fours in the middle of your mind. For him, scapula pushups. Bring your wrists directly underneath your shoulders and your hips right above your knees. Terrorists point straight back. Separate your fingers and draw your shoulders away from your ears. Inhale, drop your chest down towards the XOR, push the microwave amuse you round your upper back. Inhale, drop your chest and allow your shoulder blades to move towards each other. Or push the mass away from you feel your shoulder blade slide apart. Inhale, drop your chest, enjoy your shoulder blades towards each other. Or push them away from you, keeping the back of your neck long. Inhale, drop your test, allowing your shoulder blades to retract. Exile, push the mass away from you, gently rounding your upper back, inhale, drop your chest and allow your shoulder blades to move towards each other. Exile combat to center. Walk your hands to the top of your mouth and drop down onto your forearms. Top Kyoto and push out into forearm plank with your feet hip-width apart. Take the your elbows are directly underneath your shoulders. Press down into your hands and forearms to activate the muscles that support your shoulder blades. Look down at the floor to flatten the back of your neck and hold the pose for a few more, but keep your core AND gate. Take a deep breath in. Exhale, drop to your knees, untapped your joy, your hips back and rest your forehead on the Mac to him puppy pose to stretch your lattes and shoulders. Reach your fingertips forward. Draw your shoulder blades down your back and check that you're Terry's point straight back. Take a deep breath in exhale, keep your hands where they are and push up to all fours. Tokyo and lift your hips up into downward dog. Keep your knees bent to drop your test back towards your guys. Separate your fingers, present your thumbs and index fingers. Straighten your arms and rotate your upper arms outward to broaden across your upper back. Check that both knees point straight ahead. And liner is up with your biceps. Hold the pose for a few more breaths. Continuing to build strength in your upper back and shoulders. Take one more deep breath in. Exhale. Roll through your upper back into playing. Two up to your knees, release your feet, point your elbow, straight back, and lower all the way down to the mat for our logos pathos theories, bring your arms out to the sides, palms facing down, and separate your feet hip-width apart. Inhale, lift your chest, then hands off the mat. Draw your shoulder blades towards each other. Exile lengthen the back of your neck, tuck your chin and look down at the math. Stay here for a few deep breaths. Pressing the tops of your feet into the math and drawing your adds back towards your spine and support your lower back. Last breath and released the pose. Bend your elbows to 90 degrees like a cactus. And let's come up again. In how lift your chest, arms, and hands of the map. Draw your shoulders by the uneven breads here. Pressing the tops of your feet into. Enjoying your shoulders away from your ears. Last breath in. Release the pose. Let's come up one last time. Bring your arms back by your sides, palms facing down. In how lift your chest, arms and hands of joy, your shoulders away from your ears out, will they rotate your hands and tangible thumbs up to this guy, Tokyo chain length in your neck. And look down at the map in how your ads, and then lift your legs and press back to the balls of your feet. Interlace your hands behind your back, and draw your shoulders back even more. Keep looking down. Take one more deep breath and released the bring your hands underneath your shoulders, elbows, osteocytes engage your core and push your hips all the way back towards your heels in extended child's pose to release your lower back. Take a deep breath and come back up to sweeper feet to the left. Sit back and bring yourself to the middle of your mat. For our outward-facing Planck series will start in Hamlet pose. Place your hands behind you on the mat, fingertips face forward or slightly out to the sides. Lean back, lift your chest externally, rotate your shoulders and draw your shoulder blades towards each other. Stretches your test and the front of your shoulders and strengthens the muscles that support your shoulder blade. Keep lifting your chest and drawing your shoulders back. From here will come into crap. In how lift your chest and draw your shoulders back into your hands and feet and lift your hips all the way up. Your knees should be directly over your ankles. Toes point straight ahead, CLR lips and stay here for a few deep breaths. Pressing evenly integrate hands and looking up to this guy, try not to let your hips drop. So more of a challenge. Straighten your legs one at a time. Going to a toes, Press family into your hands and carefully drop your head back and upward facing plank. Lift your hips and takes low D and even brands at the top of the pose. Take one more deep breath in exile, lower slowly back down to the mat and release the pose. In-house, sit up tall. Axial load slowly down to the mat for two back bands, starting with bridge Paris. Rest your hands, biocides, palms face down. Work your feedback until your fingertips graze your heels. Check that your feet hip-width apart in parallel. In how present your heels and lift your hips all the way up. Xl. Roll your shoulders underneath you. Straighten your arms, interlace your hands, and press your little fingers down towards the mat. Check that your knees point straight ahead and do not roll out to the sides or in towards each other. Keep lifting your chest up and back as you draw your shoulder blades towards each other. Release any tension in your jaw? Take one more deep breath in. Exhale. Release the pose and lower slowly back down to the map. Will finish in fish pose. Bring your hands underneath your sacrum, palms face down. Straighten your legs. Bring your feet together and point to a terrace. Lift your upper back off demand. Present to your forearms and look at your feet. Move your elbows towards each other, arch your back, and there are the top of your head down towards the math. Present your elbow is lift your chest and stay here for a few breaths. Take a deep breath in and head to the mat. And release your hands out from under you. One at a time. Release your arms and legs and lie back and final rest impose. Let your feet come as wide open. Relax your hands, palms facing up. Show the plays, rest evenly on the ground. Close your eyes. Will finish with a short body scan meditation. Bring your attention to your, to the balls of your feet, to your heels, ankles, knees, and hips. Apps, lower back, upper back. Chest. Collaborations. Show this. Upper arms, elbows, forums, this hand, fingers. And become aware of your whole body. And if your breath moving in and out. When you are ready, roll onto one side and gently bring yourself up to sitting. Now you can move back into your day. 10. Quad / Hip Flexor Flexibility ♦︎♦︎: Let's begin in mountain pose. Stand at the top of your mat with your feet hip-width apart in parallel. Balance, your weight evenly between the base of your big toes, the base of your little terrorists, and the center of your heels. Route down through your feet. Gently engage your apps and lengthen all the way up your spine, neck, to the top of your head. Relax your shoulders. Tuck your chin and look straight ahead. Soften your jaw and the muscles in your face. Close your eyes. Bring your attention to your breath. Seal your lips and take a few deep breaths in through the nose. And out through the nose. Feel the breath moving into your body. And out of your body. Allow your belly and test to rise and fall. Take one more deep breath in and out. Let your breath return to its natural rhythm. And continue to breathe in and out through your nose. Throughout the sequence. Open your eyes. Let's warm up with some half sun salutation. Inhale, sweep your arms out and up, lookup, touch your palms together. Exile swan, dive down with a flat pack, can do forward fold, bend your knees and bring your fingertips to the map in how come halfway up to the flat back, hands can come to your shins. Exhale, fold in how lookup, sweep your arms out and up, come up. Exhale, bring your hands back down by your sides. And again, inhale, circle your arms out and up, look up, touch your palms together. Xl swan dive down with a flat back into forward fault. In how come halfway up, hands can come to your shins. Exhale, fold in how looker, sweep your arms out and up, come up. Exhale, bring your hands back down by your side. Check that your fee decile, hip-width apart, toes point straight ahead. Let's start to loosen up your hips. Inhale, sweep your arms out and up, reach out. Xl swan dive down with a flat pack, can do forward fold. In how lookup, joy, your shoulders by XL step your left foot back, drop your knee and release your back foot in lowland. Inhale. Sweep your arms out and up, touch your palms together. Exhale, bring your hands back down to the MAT. Tokyo bacterias and step you're right for back to playing. Inhale, press the matter away from you. Exhale, drop to your knees, release your feet and level all the way down to the mat. Inhale, lift up into baby co-brand. Exhale, lower back down, press your hips back toward your heels, tuck your tears and lift up into downward dog. In-house step your left foot forward for lowlands on the other side. Exhale, drop your right knee and release your back foot. In. How comma sweep your arms out and up. Touch your palms together. Exhale, bring your hands back down to the mat. Inhale Tokyo bacteria. Step your right foot in between your hands and look up. Exhale, fold. In how lookup, sweep your arms out and up, come up. Exhale, bring your hands back down by your sides. Inhale, sweep your arms out and up, reach up. Xl swan dive down with a flat pack into forward fold. In how come halfway up to all your shoulders back. Xl step your left foot back to run his land. Bring your palms flat to the mat. In-house EPR, right-hand up to this guy. Look up, exhale, bring your right TAM down and walk your hands to the back of your mat, facade. Land. Inhale, drop your hips and flex your right foot. Xl. Walk your hands to the top of your mat. And step back to downward dog. Take a deep breath in. Exhale. Step your left foot in between your hands. In-house. Eap, your left hand up to this guy, reach up. Exhale, bring your left hand down and walk your hands to the back of your mat, facade. Land. Inhale, drop your hips and flex your left foot. Xor. Walk your hands to the top of your mat and step back to downward dog. Let start to slow it down. Take a deep breath in. Excel, step your right foot in between your hands in runners land. Take your right knee is directly above your front ankle. And press back through your left heel. In how lift your hips up a few inches. X L. Lower your hips. Inhale, lift. Exhale low. Last time inhale, lift. Exhale. Drop your left knee to the map. Ten, release your back for in-house, keep your arms out and up into crescent land. Exhale, soften into the pose. Inhale, take hold of your left, raise your right hand, reach up to the right and stay here for a few deep breaths. Feeling the stretch down the left-hand side of your body. Take one more deep breath in. Exhale. Bring your hands back down to the mat, Tokyo back tos and step back to downward dog. Take a deep breath in. So step your left foot in between your hands in R1 Islams. Take your left knee is directly above your front ankle and press back through your right teal. Inhale, lift your hips up a few intense. Drop your hips. In how lift. Last time. Inhale. Exhale, drop your right knee and release your back foot. In-house, arms out and up. Touch your palms together. Exhale, drop your hips. Inhale, take hold of your right risks with your left hand. Reach out to the left. Breathe into this dredge down the right-hand side of your body. And draw your abs n to protect your lower back. Take a deep breath in. Exhale. Bring your hands back down to the mat and step back to downward dog. Let's come into half twisted lizard pose to bring the stretch into your quads. In-house EPO right leg up to this guy. Xl step your right foot in between your hands, drop your left knee and release your back for what, your right foot out to the edge of your mat and bring your right hand inside your front foot. And your left knee. Reach back with your right hand to take hold of your left to your right shoulder, back and open your body up to the right to up your hips and your left foot in towards you to feel the stretch in your left quad. Take a deep breath in. Exhale, release the pose your right foot in and step back to downward dog for the other side. In-house the PLO left leg up to this guy. Your left foot in between your hands, drop your right knee and release your back foot. Work, you're left to it out to the edge of your map and bring your left-hand inside your left foot. Bend your right knee and reach back with your left hand to take hold of your right foot. Draw your left shoulder back, and twist your body open to the left. To up your hips. And gently pull your right foot in towards you. Deepen your breath and relax into the stretch. Take a deep breath in x I released the pose. We'll go left foot in and step back to downward dog. Take a deep breath in. Exhale, drop down on all fours and push your hips all the way back to your heels in Child's pose to rest your hip flexors for a few breaths. Take a deep breath in. Exhale. Come back up to all falls. Down onto your front for our final construct, half frog pose. Come up onto your forearms and check that your elbow is a directly underneath your shoulders. Lift your right for close your left arm in front of your body. Fingertips point to the right. Reach back with your right hand to take hold of the inside of your right foot. You can stay here or rotate your right elbow up to this guy. Slide your fingers over the top of your foot to apply gentle pressure with the base of your right palm to the top of your foot. Stay here for a few breaths. Feeling the stretch in the front of your right thigh. Last breath in exile, carefully release your foot ten switch sides. Cross your right arm in front of you. Bend your left knee and reach back with your left hand to take hold of the inside of your left foot. Stay here or rotate to a left, up to this guy. Slide your fingers over the top of your foot. Ten, tell them. Stay here for a few breaths. Gently pressing into your left foot to feel the stretch in your left. Got breath in. Exhale. Kathleen released the pose in helping the palms of your hands and your shoulders to sweep both feet to the right. Setback can bring yourself to the middle of your mat. In-house setup to lengthen your spine. Slowly down to the map. Journeys into your test and rock gently from side to side. Release your arms and legs and lie back. And final resting pose. Let your feet come as wide as the map. Relax your hands, palms facing our shoulder blades rest evenly on the ground. Plays your eyes. Notice all the places where your body is in contact with. Your heels. And the backs of your thighs. Your sacrum, MIT back, shoulders, elbows, forums, knuckles, and the curve at the back of your head. Become aware of your whole body. And if your breath moving in and out, allow any tension to slip away. And your mind to rest and become quiet. When you are ready, roll onto one side, and then you bring yourself up to sitting. Now you can move back into your day. 11. Foot / Ankle Mobility ♦︎♦︎: Lie down on your back and close your eyes. Get your feet come as wide as the mat, tinfoil open. Rest your hand on your belly and draw your shoulders away from you, is bring your attention to your breath. And take a deep breath in and out through the nose. Feel the breath moving into your body. And out of your body. Allow your belly to expand against the palms of your hands. And contract. Take one more deep breath in and out. Let your breath return to its natural rhythm. And continue to breathe in and out through your nose. Throughout the sequence. Open your eyes, then journeys and bring muscles of your feet flat to the mat, hip-width apart. Tes point straight ahead. Let's start to loosen up your feet and ankles. Lift your right foot up to this guy and start to circle your foot clockwise. Make this as smooth as you can. You will find that this becomes easier with practice. And change direction. Make this as big as you can. You can keep a soft bending your knees, your hamstrings, the tight. Let's come into flexion and extension. Press do your heel to flexure and point your tends to stretch the front of your ankle. Flax and 0.2 more times, flax and flanks. And let's repeat the same exercises on the lift your left foot up to this guy and start to draw circles one way. And try to make your movements and controlled. Now flatter and flatter. And flatter and flatter. And point to the map. Let's come into windscreen wipers to mobilize your ankles from side to side. Walk your feet out to decide if you're mad and drop both needs to the right. Windscreen wiping you need a few times from right to left. Keep your feet and ankles nice and lease. Back to center into a test. And rock and roll forward and back a few times. To income forward onto your hands and knees with screaming tapers to stretch this soles of your feet. Tokyo and sit back on your heels. Checked it all your even your little tes attempt, and you can see it on a block between your feet if you're new to the pose. Rock a little from side to side. And how the place still for a few more excruciating breaths. Take one more deep breath in. Drop-down into thunderbolt. And bring your hands by your side. Lift your knee is to stretch the front of your ankles. Bounce up and down a few times if you can. Leaning back as far as is comfortable. Left one knee and the other. Stretching the front of your right ankle. And the left. Rock forward onto the setup for downward dog. Let's come through your hands forward to the top of your map. And lift your knees off the map. Then bend your knees and lift your hips up to this guy. Keep your knees bent and drop your chest back towards your thighs. Straighten your arms, spread your fingers wide, price into your thumbs in index fingers, and rotate your upper arms outward to fill a broadening across your upper back. Check that both knees point straight ahead and shake your head to release any tension in the neck and shoulders. Straighten your legs. When is a time to stretch your cards and ankles? And even brands. Take one more deep breath in. Jot down onto offers. For deeper ankle stretch. Your knees and feet hip-width apart. Tokyo. And rock back onto your heels. You may have to stay up on your toes. Under your heels. Broke a little forward and back and side to side. Tenure Terry's out to decide. When your palms together at your chest and hold the egg for a few more breaths. Pressing down into the center of your heels and breathing deep into your abdomen. Let's challenge your foot and ankle mobility. You may need to use your hands fast to push backup to center. Take a deep breath in. Come back to center. Needs to the left. In how combat dissenter, in how combat dissenter needs to the left. In how come back to center two more times. To the right. In how come back to center? To the left. How come back to center last time to the right. In how combat dissenter. Drop your needs to the left. In how combat dissenter. I'll sit back on your mat. Bring your hands in front of you. Straighten your legs and point your in-house it up to your upper body, slowly down to the mat. And how your knees into your chest. We'll finish with Happy Baby and need down to keep your feet together, open your knees and stretch your hands three, to take hold of the outsides of your knees and gently pull them down towards the map. Flex your feet back into the mat and stay here for a few deep breaths. Gently from side to side. Keeping your feet flax. And how to appeal to the mat. And bring your hands straight out to the sides in a t, palms facing up, straight in your right leg up to this guy and press through your heel ankle on top of your left thigh and flex your right for the inside of your left angle to the mat and gently lower your left knee down with the right foot still in place. Exhale, look to the left and relax here for a few breaths. And release the pose for the other side. In how straight no left leg up to this guy and press the left ankle on top of your right thigh, keeping your left foot flexed. The inside of your right foot to the map. Right knee down with the left foot still in place to the right. And complete the relax and take one more deep breath in. Exhale. Comeback to Santa. Your knees into your chest. Release your arms and legs and lie back and final resting pose. Let your feet cameras wide is the map tenfold open. Relax your hands, palms facing up, shoulder blades rest evenly on the ground. Plays your eyes. Allow all the muscles in your body to soften and become heavy. Relax your toes. The balls of your feet, your heels, ankles, knees, guys. Hips. Apps, lower back, ts upper back, shoulders, arms, elbows, forums, wrists, hands, fingers. To Tang Ti. And allow any tend to know tightness to fall away. And your mind become calm and clear. When you are ready to one side and gently bring yourself up to sitting. Now you can move by. 12. Knee Stability ♦︎♦︎: Let's begin in mountain pose. Stand at the top of your mind with your feet hip-width apart. Terrorist pointing straight ahead. Press down evenly into both feet. Gently engage your apps and lengthen all the way up your spine, neck, to the top of your head. Draw your shoulder blades towards each other, lengthen the back of your neck and look straight ahead. Allow your arms to fall naturally. Biocides, palms face inwards, fingers crossed. Relax your jaw. And the muscles in your face. Close your eyes. Bring your attention to your breath. And take a few deep breaths in through the nose. And out through the nose. Feel the breath moving into your body. And out of your body. Allow your belly and test to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm. And continue to breathe in and out through your nose. Throughout the sequence. Open your eyes. Let's warm up with them. Half sun salutations. Inhale, circle your arms out and up, lookup, touch your palms together. Xor swan dive down with a flat back into forward fold. Bend your knees and bring your fingertips to the map. Inhale, come halfway up with the flat back, hands can come to your scheme's XL, fold in her locker, engage your apps, sweep your arms out and up, come up. Exhale, bring your hands back down by your side. And again, inhale, cycle your arms out in that lookup, touch your palms together. Exiles, one dived down with a flat back into forward fold. Inhale, come halfway up, hands can come to your shins. Exhale, fold in her locker, engage your Arabs. Sweep your arms out and up, come up. Exhale, bring your hands back down by your side. Let's start to strengthen your knees. Interpose. Check that your feet is though hip-width apart. Terrorists pointing straight ahead. In-house. Keep your arms forward and up alongside your ears. Exhale, bend your knees and sit back in Japanese. Shift your weight into your heel so that you can still see your toes. Check the birth needs point straight ahead and did not collapse in towards each other or full out to the sides. Tap your tailbone under. Enjoy your labs in, reach through your fingertips as you draw your shoulder blades down your back. Clr lips and stay here for a few more breaths. Relax your jaw and the muscles in your face. Drop your hips a little deeper. Only if it doesn't trigger pain. Reached through your fingertips and draw your abs in. Take one more deep breath in exile, stand up and bring your hands back down by your sides. Let's make that a little more challenging for your knees and ankles. In How come up onto your tip tes and lift your arms up infantile view to show the height. Exhale, bend your knees and your hips as slowly as you can. And posing, awkward pose. Size almost parallel with keep your heels lifted. Relax the muscles in your face, and stay here for a few more breaths. Engage your apps and draw your shoulder blades towards each other. You can focus on appointed island isn't moving to help you keep your balance. Take one more deep breath in. Exhale slowly. Come back up to standing and release your heels back down to the map. Moving on. Inhale, sweep your arms up alongside your ears. Exhale, sit back in Chapter inhale, reach the fingertips. Exhale, swan dive down into food fold. Inhale, come halfway up to the flatband. Xl Stat back to Planck, to up to your knees underneath your Terrace, externally rotate your shoulders and low all the way down to the map. Inhale, lift up into baby cobra, XLR back down Tokyo Terry's, press your hips back towards your heels and lift your hips up into down Murdoch in-house. If your right leg up to this guy, XL step your right foot in between your hands in R1 as land, come up to your fingertips and set your foundation. Take your right knee is directly above your right ankle and press back through your left heel. Keep your hips in-house. Eap your arms folded up into highland. Exhale, drop your hips to Euler ABS INT protect your lower back. And relax into the pose. Inhale, interlace your fingers at the base of your spine and draw your shoulders back. Exhale, bring your backyard down to the mat and come forward to the inside of your front die and silver Safa. Try not to rest your upper body and your friend thigh. And straighten your back leg. Take a deep breath in. Xor, release your hands to the map and step back to downward dog. Walk out your feet to few times, pressing your heels back down towards the one is the time to stretch the backs of your legs. In-house UP your left leg up to this guy. Exiles depth, you're leftward in between your hands and come up to your fingertips. Check the your left knee is directly above your left ankle and press back to your right. He'll keep your hips low. In-house. Eap your arms forward and out into highland. Exhale, relax into the pose. Tried to bring your friend thigh parallel with the map. Enjoy your labs in to protect your lower back. In how interlace your fingers at the base of your spine and open up your chest. Exhale, bring your backyard down to the mat. Janitors in and come forward to the inside of your front vi and silver Safa contract, you're right quad to straighten your back leg and your left hip swings out to the side, gently pull it back in so that your front Dai is parallel with the side of your mat. Take a deep breath in. Exhale. Bring your hands back down to the map. And step back to downward dog. In how bend your knees and looked at the top of your map. Exile step or jump your feet in between your hands. Inhale, come halfway up. Exhale, fold. Inhale, sweep your arms out and up, come up. Exhale, bring your hands back down by your sides. Let's finish our leg strengthening sequence with eagle eye challenging balanced pays. Find a pointer island that isn't moving to help you keep your balance. Then your knees. Cross your right leg over your left leg and wrap your right foot behind your left. Cough. If you can check the your shoulders and hips point straight ahead. Stretch your arms out to the sides. Cause your left arm over the right. Bend your elbows, wrap your forearms and try to bring your palms together. Lift your elbows, point your fingers straight up, drop your hips and stay here for a few breaths. Release any tension in your jaw. Almost. Last breath in exile, carefully released the pose and bring your hands back down by your side. Bend your knees, cross your left leg over your right leg and rep your left foot behind your right calf. Check that your shoulders and hips point straight ahead. Stretch your arms out to the sides, cause your right arm over the last bend your elbows, wrap your forearms and tried to bring your palms together. Lift your elbows, point your fingers straight up and draw your shoulders back. Drop your hips a little deeper. Last breath in exile, Kathleen, untangle yourself from the pose and bring your hands back down by your sides. Walk your feet to the edges of your mat. Terrorists point out to the sides. Take a deep breath in. Exhale, drop down slowly into a score. Bring your hands back behind you and what goes out back to the middle of your inhale, sit up tall. Excel, lower yourself slowly down to the map. We'll finish with reclining hand to big tapers to stretch your cars in hamstrings. Grab your strap. Bring your right knee into your chest and straighten your left leg to the map. Loop this wrap around the ball of your right foot and press through your heel to straighten your leg up to this guy. Keep your left hip family pressing into the map. You can bend your left knee and bring your left foot flat to the map. If that helps you to keep your hips level. Try to bring your leg in a little closer on every acceleration. Last breath in. With the other side. Straighten your right leg to the map to enjoy your left knee and up to this guy. Pressing family into the map. You can bend your right knee if that's more comfortable. Breathe into this trap. Release your arms and legs and lie back and final rest impose. Let your feet come as wide as the mat tenfold open. Relax your hands, palms facing our shoulder blades rest evenly on the ground. Close your eyes. Will finish with a short body scan meditation. Bring your attention to your, to the balls of your feet, to your heels, ankles, knees, and hips. Apps, lower back, upper back. Test. Collaborations. Show this. Upper arms, forums, hand, fingers, net two, t. And become aware of your whole body. And if your breath moving in and out. When you are ready to one side and gently bring yourself up to sitting. Now you can move back into your day. 13. Glutes / Piriformis Flexibility ♦︎♦︎: Let's begin in mountain pose. Stand at the top of your mat with your feet tip with the part in parallel. Balance your weight evenly between the base of your big toes, the base of your little terrorists, and the center of your heels. Route down through your feet. Gently engage your apps and length and all the way up your spine, neck, to the top of your head. Relax your shoulders, your tin, and look straight ahead. Soften your jaw and the muscles in your face. Close your eyes. Bring your attention to your breath. Clr lips and take a few deep breaths in through the nose. And out through the nose. Feel the breath moving into your body. And out of your body. Allow your belly and test to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm and continue to breathe in and out through your nose. Throughout the sequence. Opened your eyes. Let's warm up with some half sun salutation. In-house. Keep your arms out and up, lookup. Touch your palms together. One dive down with a flat back into forward fault. Bend your knees and bring your fingertips diplomat in how come halfway up with a flat back. Hands can come to your shins. Exhale, fold. In how lookup, sweep your arms out and up. Exhale, bring your hands back down by your sides. And again, in-house, keep your arms out and up, lookup, touch your palms together. Swan dive down with a flat back into forward fault. In how come halfway up hands can come to your scheme's exhale, fold in how lookup, sweep your arms out and up. Karma. Exhale. Bring your hands back down by your side. Take the your feet hip-width apart, then parallel plate, start to loosen up your hips. In-house, UP your arms out and up, reach out. Tell swan dive down with a flat back into forward fold. In how look-up tool your shoulders back, XL step your right foot back to up your right knee and release your back that Tim lowland. Inhale, sweep your arms out and up into crescent lunch. Touch your palms together. So bring your hands back down to the mat and step your left foot back to playing. In how personal matter away. Exhale, drop to your knees, release your feet all the way down to the map. In how lift up into baby cobra XL, lower back down, press your hips back towards your heels to cure terrorism. Lift up into downward dog. In-house. Step your right foot forward for lowlands on the other side. Exhale, drop your left knee and release your back for in-house. Eap your arms out and up, touch your palms together. Exhale, bring your hands back down to the MAT, tokyo bacterias and step back to downward dog. Let's come into our first twist. Take a deep breath in excess that pure right vert in-between your hands. Drop your left knee and release your back that in how comma Palmer, your hand to your hips. Exhale, relax into the pose. In how restful left for our manure, right knee. Excel. Reach back with your right hand, your left eye, and twist to the right. In how lengthen your spine? Exhale, twist a little deeper. Take a deep breath in. Exhale. Bring your hands back down to the MAT, tokyo lactose, and step back to downward dog for the other side. Inhale, press evenly into both palms. Xl step your left foot in between your hands. Drop your right knee and release your back foot in. How come up and bring your hand to your hips. Exhale, relax into the pose. In help bring your right forearm to your front knee. Xor R3 to a left-hand back for your right thigh and twist to the left. In how lengthen your spine? Xl. Breathe into the twist. Take a deep breath in. Exhale. Bring your hands back down to the MAT. Tokyo back tos, and step back to downward dog. Let's come into Pigeon pose to deepen a stretch in your external hip. Rotate is in-house UP your right leg up to this guy. Exile. Bring your right knee forward and place it on the mat behind your right wrist. Position your right ankle is close to your left wrist as is comfortable. Release your back for ten, slide it back. Look behind you to check that your left leg is straight. If your hips are not level, you can put a cushion under your right hip. Inhale, press into your fingertips and lengthen your spine, square your hips with the top of the map. Xml, walk your hands forward and come down onto your forearms. Breathe into this threat in your right outta here. If you'd like to go deeper, cross your arms and rest your forehead on the mat. Inhale, bring your hands back to the map, present to your palms curators, and lift your hips up into downward dog for the other side. Your left leg up to this guy. X l. Bring your left knee forward and place it on the mat behind your left wrist position. Your left ankle is close to your right wrist is as comfortable. Release your back for ten, slide it back. Look behind you to check that your back leg is straight. If your hips are not level, you can move your cushion to the other side. Inhale, press into your fingertips and lengthen your spine, square your hips with the top of your map. Xml Walker hands forward and come down onto your forearms. Relax into this threat to your left out ahead. If you'd like to go deeper, cross your arms and rest your forehead on the mat, allowing your upper body to completely relax. Bring your hands back to the map, present to your palms Tokyo bacterias and lift your hips up into downward dog. Take a deep breath in. Exhale, drop down on all fours, sweep both feet to the left, setback. And currently seated in the middle of your mat for cafes pose. Bring both legs out in front of you. Take a deep breath in exile, cause your right foot to the outside of your left eye. You can stay here if you already feel the stretch in your right out the hip or drop your right knee on top of your left knee and bring your left, you're back to your left out ahead. Stacking your knees as much as possible. If you want to go deeper, band your left knee and bring your left heel back to your right out ahead. Aiming dislike your knees on top of each other. You may find this a little easier if you sit on the edge of occasion. Stay here for a few breaths. Or lengthen your spine. Fold forward and hold for ten minutes. And EJ King, stay here for a few deep breaths. Let's repeat that on the other side. Take a deep breath in. Exhale. Release the pose for your legs back out in front of you. In how lengthen your spine? To the outside. You can stay here and start your left knee on top of your right knee and bring your left, you're back to your right out to him. If you want to go deeper. Banjo, right knee and bring your right tail back to your left out the hip, stacking your knees as much as possible. Stay here for a few days. Or lengthen your spine. Xl fold forward. Take a deep breath and released the Bose. Bring your legs back out in front of you and give them a shake. In house it up to 0.2 photos. Slowly down to the mat. Bend your knees and bring the soles of your feet flat to the mat. We'll finish with reclining spinal Eagle twist, cross your right knee and left knee. And if you can wrap your right turns around the back of your left ankle as you would in eagle pose. Bring your arms into the shape of a cactus. In-house. Shift your hips to the right. Gently lower birth needs to the left. And turn your head to the right. You can bring your left hand to rest on the outside of your right. To deepen the twist. It's okay if you're nice, then come all the way down. Breathe into this threat to the outside of your right hip. A windy keep both shoulders flat on the map. I'll come back to center and unwrap your legs for the other side. Cross your left knee in front of your right knee. And if you can wrap your leftovers around the back of your right ankle. In-house shift your hips to the left? To the right and look to the left. Tried to keep her shoulders flat on the map. You can bring your right hand to rest on the outside if you're left, die. Breathe into the twist. Take one more deep breath in XML. Comeback to Santa. Unwrap your legs and your knees into your chest. Release your arms and legs and lie back and final resting pose. Let your feet come as wide as the map tenfold open. Relax your hands, palms facing our shoulder blades rest evenly on the ground. Close your eyes. Notice all the places where your body is in contact with the mat. Your heels, and the backs of your thighs, your sacrum, mid back, shoulders, elbows, forums, knuckles, and a curve at the back of your head. Become aware of your whole body. And your breath moving in and out. Fill the natural rhythm of your breath as you settle into stillness. Knowing that in this moment, nothing else matters. When you are ready, roll onto one side and gently bring yourself up to sitting. Now you can move back into your day. 14. Hip / Groin Mobility ♦︎: Let's begin in terms about bring your knees together and sit back on your heels. If this position is uncomfortable, you can put a bolster underneath your hips and occasion underneath your feet. Rest your hands on your thighs, palms facing out. And close your eyes. Setup to lengthen from the base of your spine all the way up to the crown of your head, slightly to your shoulder blades toward each other and lengthen the back of your neck. Let's start to even out your brands. To take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body. And out of your body. Allow your belly and tests to arise. And take one more deep breath in. And let your breath return to snap to a ribbon. Notice how focusing on your breath relaxes your body and quiet your mind. Open your eyes. Come forward onto your hands and knees in the middle of your mat. Sufism, hip rotations. Take the, your knees are hip-width apart. Tears point straight back towards laser calls with your hips one-way. Try to loosen up the places that feel stack. And the holding your breath. Come back to the top of your mat. Spread your fingers wide, press into your thumbs and indexing is broad. Nikos your collarbones, and lift your hips up into downward facing dog. Drop your chest back towards your thighs and keep your knees ban. Woke at your feet to view times the stretch the backs of your legs. Take it nice and slow. Pressing your heels one at a time. Back down towards the mat. Let's start to open up your hip flexors. In-house reply right leg up to this guy. And your right knee and drop your right foot back behind you. Draw your top pick back up your right foot in between your hands to your left knee and release your breathing to distract and you're left hip flexes. Bring your palms together. Relax. Take a deep breath in. Bring your hands back down to the MAT. Tokyo back. And step back to downward dog for the other side. Your left leg up to this guy. Exhale, bend your knee and drop your left foot back behind you. In your top pit back. Your left foot in-between your hands, drop your right knee and release your back foot. Breathe into the stretch in your right hip flexes. Keep your arms folded up into crescent. Relax. And reach out to your fingertips. Take a deep breath in. Exhale. Bring your hands back down to the mat and step back to downward dog. Let's continue to open up your hip flexors in lizard pairs. In-house. If your right leg up to this guy, x l this time, step your right foot outside your right hand. Drop your left knee and release your back foot to all your shoulders away from your ears and breathe into the stretch in your left hip flexes. You can drop down onto your forearms to increase the intensity of the outside. Add to feel right in winged lizard. Take a deep breath in. Exhale. Press up to your hands, tuck your back tos and step back to downward dog for the other side. In-house, deploy left leg up to this guy. Exile. Step your left foot outside your lifetime. Drop your right knee and release your back foot to the crown of your head forward and breathe into this draft in your right hip flexors. Check that you're back here. I'll point straight up. You can drop down onto your forearms to deepen the intensity. And come on to the outside and take a deep breath in. Zell, press up to your hands, touch your back tos and step back to downward dog. In how bend your knees, draw your head up and back. Down onto all fours for frog pose, tenure body 90 degrees to the left to face the side of your mat. Walk your knees out as wide as is comfortable and bring your ankles directly behind your knees with your feet turned out to decide. Take a deep breath and down onto your forearms. Gently press your hips back to feel the stretch in your groin. Take a deep breath and released the pose by touring your knees back in and come back to all fours facing forwards on your map. Sweet baby, feet to the left. Sit back and bring your feet flat to the map in front of you, hip-width apart. In-house it up too. Your upper body slowly down to the map. And how your knees into your chest will finish with reclining butterfly, a passive growing and adapt to stretch. Bring muscles of your feet together. Keep your knees bend. Your knees will open in the shape of a diamond. Reach overhead and take all the opposite elbow. Tried to let your inner thigh muscles relax. Bring your knees back to Santa. Ths. Broke gently from side to side to release your arms and legs and lie back and final resting place. Let your feet relax your hands, palms facing our shoulder blades rest evenly on the ground. Will finish today's sequence with a common body scan meditation. Bring your attention to your left foot. Scan from your T10 and up to your left hip. Bring awareness to your right foot. Scan from your foot and up to your right hip. Bring your attention to your belly. Breath moving in. And let go of your shoulders. And scan all the way down your left arm, from your shoulder TO fingertips. Scan all the way down the length of your writer. From your shoulder TO fingertips. Relax your tongue, cheeks, and allow any tend to know tightness to fall away. And your mind become calm and clear. When you are ready to one side and gently bring us up to sitting. Now you can move back into your day. 15. Hip Stability ♦︎♦︎: Let's begin in mountain pose. Stand at the top of your mind with your feet hip-width apart. Toes pointing straight ahead. Press down evenly integrate feet. Gently engage your apps and length and all the way up your spine, neck, to the top of your head, to all your shoulder blades towards each other. Lengthen the back of your neck and look straight ahead. Allow your arms to fall naturally. Biocides, palms face inwards. Relax your jaw. And the muscles in your face. Close your eyes. Bring your attention to your breath. And take a few deep breaths in through the nose. And out through the nose. Feel the breath moving into your body. And out of your body. Allow your belly and test to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm. And continue to breathe in and out through your nose. Throughout the sequence. Open your eyes. Let's warm up with some half sun salutations. Inhale, circle your arms out and out, lookup, touch your palms together. Xor swan dive down with a flat back into forward fold. Bend your knees and bring your fingertips to the map. Inhale, come halfway up with the flat back. Hands can come to your scheme's exhale, fold in her locker, engage your apps, sweep your arms out and up. Karma. Exhale, bring your hands back down by your side. And again in-house or call your arms out and up, lookup, touch your palms together. Exile, swan, dive down with a flat back into forward fold. Inhale, come halfway up, hands can come to your shins. Exhale fold in how Loca, engage your Arabs. So keep your arms out and up. Karma. Exhale, bring your hands back down by your side. Moving on. Inhale, circle your arms out and up. Lookup, reat job. Exiles, swan dive down into forward fold. Inhale, come halfway up to your shoulders, back. Xl step one foot, then the other factor plank with your feet hip-width apart, and stay here for a few breaths. Check that your shoulders are directly above your risk. Can separate your fingers. Press the matter away from you, engage your apps and come up onto the balls of your feet. If you can lift your right foot of the map view and try not to let your hips come up. Blow your right foot, and lift your left foot up. Check that you're not holding your breath. Blurrier left for Take a deep breath. M XOR. Lift your hips up into downward dog. In-house. If your right leg up to this guy, exiles that you're right fit in between your hands in one is land. Come up to your fingertips to set your foundation. Check the your front knee is directly above your right ankle and press back. Do your left, he'll take a deep breath in exile, keep your hips low and sweep your hands back. Is you lift up into flying, land. Outwardly. Rotate your palms, turn your thumbs up to this guy and relax into the pose. Press down through your Frankfurt. Reach your backyard away and engage your apps. Feel your hips working hard to keep your stable. Inhale, sweep your arms forward and up into highland XL ten your backyard down to the mat and open up into warrior to turn your back tos in. Reach both arms out to shoulder height and turned to face forwards. Engage your apps and relax your shoulders away from your ears. Drop your hips a little deeper to bring your front thigh parallel with the math. You may need to lengthen your stones. Take a deep breath in XL, When will your hands back down to the mat and step back to downward dog for the other side. In-house, if your left leg up to this guy, exile, step your left foot in between your hands and come up to your fingertips. Check that your front knee is directly above your front ankle and press back to your right. He'll take a deep breath in. Exhale, sweep your hands back and lift up into flying land. Outwardly. Rotate your palms and Daniel thumbs up to this guy. Tried to bring your friend thigh parallel with the mat and draw your apps in. Inhale, sweep your arms forward and up into high land. Tenure, backfill down to the mat and open up into warrior to turn your back days in. Engage your apps and relax your shoulders away from your ears. Drop your hips a little deeper. Straighten your back leg and check that your front knee point straight ahead. Take a deep breath in your hands. Back down to the mat. Back to downward dog. In-house. If your right leg up again, XL step your right foot in-between your hands, turn your back, you'll down and circle your arms up into warrior to check that your front knee point straight ahead and straighten your back like take a deep breath in. Exhale rest. You're right for our manure from Ty and circular left arm down and across your body into extended side angle pose. Straight new left arm. Draw your top shoulder back, and stay here for a few deep breaths. Try to bring your friend thigh parallel with and be careful not to let your top shoulder full forward. Take a deep breath in. Exhale circular left hand back down to the mat and step back to downward dog for the other side, inhale, sweep your left leg up to this guy. Exiles that you're left to it in between your hands. Tenure backyard down to the map button, circle your arms up into warrior to check that your front knee point straight ahead and straighten your back leg. Take a deep breath in. Rest your left for our manure front die and circle your right arm down and across your body into extended side angle pose. Reached through your fingertips. Draw your top shoulder back, and relax into the pose. Seal is you simultaneously build strength and flexibility in your hips. Take a deep breath in. Exhale, circle your right-hand that down to the mat and step back to downward dog. Let's finish with one final challenging hip stabilizing sequence. Inhale, sweep your right leg up to this guy. Exiles that your right foot in between your hands and run Islam and take a deep breath in. Exhale, sleep your hands back and lift up into flying and take a deep breath in. Exhale, shift your weight forward and lift your left leg up to hip height. In warrior three, bring your palms together at your chest and point your toes straight down. Engage your apps and relax your shoulders away from your ears. For more of a challenge, bring your right fingertips to the man or to a block directly underneath your right shoulder. Sweep your left hand up to this guy and open up with control into balancing half-moon, flex your backward and reach up to this guy. Take your front foot still point straight ahead. Take a deep breath in. Exhale. Bring your left hand back to them. And step back to downward dog for the other side. In-house EPR, left leg up to this guy. Excels that you are left with in between your hands. Take a deep breath in. Your hands. Back can lift up into flying manned. Take a deep breath, then. Transition carefully into warrior three. Bring your palms together, your chest. Press back to your right heel and point your toes straight down. If you have your balance, printer left fingertips to the mat or to a block in front of your left foot. And open up into balancing half-moon. Flex your back foot and reach out to this guy. Take a deep breath then x l, bring your right down back to the map and step back to downward dog. Inhale, bend your knees and stretch your spine. Xml jot down on all fours. Suite based feet to the left, setback. And bring yourself to the middle of your mat. In-house it up too. Slowly down to the map. We'll finish with their Pigeon pose to stretch the outsides of your hips straight in your right leg up to this guy and press through your heels. Cause your right ankle on top of your left knee and flex your right foot toward your right hand. Do the triangle between your legs and hold the back of your left die with both hands. Gently put your left leg in towards the feeling the stretch in your right outta here. You may be able to reach through and take hold of your shin. Keep your right foot flux to protect your right knee and press the back of your pelvis evenly into the mat. Take one more deep breath in. Gently squeeze your leg in towards the XOR, released the pose for the other side. Straight in your left leg up to this guy. Cause you're left ankle on top of your right knee and flex your left foot. Thread your left hand, you the triangle between your legs and gently pull your right thigh and towards the, relax into the pose. Interlace your fingers around your shin. If you can. Keep your left foot flexed and breathe into the stretch. Last breath. Squeeze your right leg. To test. Release your arms and legs and lie back and final rest impose. Let your feet tenfold open. Relax your hands, palms facing up. Show the plays rest evenly on the ground. Close your eyes. Will finish with a short body scan meditation. Bring your attention to your toes, to the balls of your feet, to your heels. Ankles, knees, hips, apps, lower back, upper back, test, collarbone. Show this. Upper arms, forums, hand, fingers, neck. And become aware of your whole body. And if your breath moving in. And when you are ready, roll onto one side and gently bring yourself up to sitting. Now you can move back into your day. 16. Calves / Hamstring Flexibility ♦︎♦︎: Let's begin in mountain pose. Stand at the top of your mat with your feet hip-width apart, then parallel. Balance your weight evenly between the base of your big tes, the base of your little tags, and the center of your heels. Group down through your feet. Deadly engage your apps and link them all the way up your spine, neck, to the top of your head. Relax your shoulders and look straight ahead. So for neutral and the muscles in your face, close your eyes. Bring your attention to your breath. Clr lamps and take a few deep breath in through the nose. And out through the nose. Feel the breath moving into your body. And out of your body. Allow your belly and test to rise and fall. Take one more deep breath in and out. Let your breath return to its natural rhythm. And continue to breathe in and out through your nose. Throughout the sequence. Open your eyes. Let's warm up with them. Half some salutations. In-house. Keep your arms out and up, lookup, touch your palms together. Xl swan, dive down with a flat back into forward fold. Bend your knees and bring your fingertips to the map. Inhale, come halfway up to the flat back, hands can come to your shins. Exhale, fold in how lookup, sweep your arms out and up, come up. Exhale, bring your hand back down by your sides. And again, in-house, echo your arms out and up, lookup, touch your palms together. Swan dive down with a flat back into forward fold. Inhale, come halfway up. Pants can come to your shins. Exhale fold. In how lookup. Your arms are turned up comma x l. Bring your hands back down by your sides. Check that your feet hip-width apart in parallel. Let start to lose it up your calves and hamstrings. In-house, EAP your arms out and up, recharge. Swan dive down with a flat back into forward fold. In how lookup, draw your shoulders back. Step your left foot back to run his lunch. In-house, impure arms folded up into high lunch. Exhale, drop your hips. Inhale, reach up to your fingertips. Exhale, bring your hands back down to the map. Ten step back to downward dog. In how prescient you are palms and stretch your spine. Xl step your left foot in between your hands in R1 is land. Inhales UP your arms folded up into high lunch. Exhale, relax into the pose. Inhale, reach up through your fingertips. Exhale, bring your hands back down to the ten step, back to downward dog. Take a deep breath in. Exhale step you're right for in between your hands in R1 is learned in-house EPO right-hand up to this guy, recharge. Exhale, bring your right hand down and walk your hands to the back of your mat, facade. Land. Inhale, drop your hips and flex your left for XOR, walk your hands to the top of your math and come up to your fingertips. Take a deep breath in x l. Lift your toes as you straighten your leg and bring your forehead towards your knee. Blocks can really help in this pose. Inhale, come forward into R1 is land price back through your left heel. Exhale, straighten your front leg and flex your right for last time. In how warm your hands forward to run his land. Exhale, straighten your front leg and fold forward. Inhale, come forward to run Islam NJ. Step back to downward dog. Take a deep breath in. Exhale. Step your left foot in between your hands and R1 is land in-house, EPR, left-hand up to this guy. Reach up, exhale, bring your left hand down and walk your hands to the back of your mat, facade, land. Inhale, drop your hips. Xl. Walk your hands to the top of your map to income up to your fingertips. Take a deep breath in. Exhale, straighten your front leg and bring your forehead towards your knee. Square your hips with the top of your map. Inhale, come forward into R1 is lounge. Press back through your right heel. Xl. Straighten your front leg and flex your left for last time. In how Walk your hands forward to run his land. Exhale, straighten your front leg and vote for it. Inhale, come forward to run his land. Step back to downward dog. Let's come into triangle and revolve triangle. You may find it useful to have your block by the side of your mat. In-house employer right leg up to this guy. Xl step you're right for in between your hands and turn your back. You're down to the mat. Inhale circular arms up into warrior to exhale, drop your hips and look straight ahead. Inhale, straighten your front leg and circled both hands up to this guy. Your back foot in. And bring your right-hand down to the inside of your front foot. In how rich your left hand up to this guy. Shoulder, back. Look up to this guy. If you can. Reach out through your fingertips. I present to you a v up t standing for revolve triangle. Step your back foot in a few int is Daniel hips towards the top of your map. In how lift your left arm up alongside your hinge food from the hips and place your left hand outside your front foot. In-house EPO right-hand up to this guy. Looked down straight ahead or up to your fingertips. Be careful not to strain your neck. And try to balance your weight evenly between both feet. You should feel this threat to the back of your right leg and the outside of your hip. Take a deep breath in. Zao, bring both hands back to the map. Ten step back to downward dog for the other side. Your left leg up to this guy. Left for dead between your hands and Daniel back down to the mat. In-house nuclear arms up into warrior to exhale, drop your hips and look straight ahead. Straighten your front leg and circled both hands up to this guy. And bring a left-hand down to the inside of your front foot. In how raise your right hand up to this guy. Showed back up to your thumb. If you can. Inhale, reach up through your fingertips. Ten, come back up to standing for revolve triangle. Step your back foot in and check. Point straight ahead. Right up alongside your hinge forward from the hips and place your right hand outside your front foot. Left hand up to the sky. Looked down straight ahead or up to your fingertips. Be careful not to strain your neck. And try to balance your weight evenly between both feet. Take a deep breath and bring your hands back down to the mat and step back to downward dog. Take a deep breath and exhale. Drop down onto sweet feet to the left. Setback. And bring yourself to the middle of your map. In-house setup toll. Slowly down to the mat. We'll finish with reclining. Had to grab your strap, bring your right knee into your test and straighten your left leg to the map. Loop this wrap around the ball of your right foot to impress through your heel to straighten your leg up to the sky. Keep your left hip family pressing into the mat. You can bend your left knee and bring your left foot flat to the map. If that helps you to keep your hips level. Try to bring your leg in a little place. On every exhalation. The pose and switched sides. To now go around the ball of your left up to the sky. Keep pressing family into the map. You can bend your write me if that's more comfortable. Take a deep breath in exile released the pose and how both knees into your chest. Release your arms and legs and lie back and final resting pose. Let your feet come as wide as the matte. Ten full open. Relax your hands, palms facing up. Show the blades rest evenly on the ground. Plays your eyes. Notice all the places where your body is in contact with them. At your heels. You will say Chrome, shoulders, elbows, forums, knuckles. And the curve at the back of your head. Become aware of your whole body. And if your breath moving in and out till the natural rhythm of your breath as you settle into stillness. Knowing that in this moment, nothing else matters. When you are ready, roll onto one side and gently bring yourself up to sitting. Now you can move back into your day.