Yoga For Mobility: 15 Minutes x 15 Days! | Abi Carver | Skillshare

Yoga For Mobility: 15 Minutes x 15 Days!

Abi Carver, Yoga For Peak Performance

Yoga For Mobility: 15 Minutes x 15 Days!

Abi Carver, Yoga For Peak Performance

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16 Lessons (3h 48m)
    • 1. Join Our Class!

      3:12
    • 2. Flow

      15:01
    • 3. Breath

      15:00
    • 4. Control

      15:00
    • 5. Strength

      15:00
    • 6. Spinal Mobility

      15:00
    • 7. Injury Prevention

      15:00
    • 8. Joint Mobility

      15:00
    • 9. Dynamic Flow

      15:00
    • 10. Joint Care

      15:00
    • 11. Breath and Movement

      15:00
    • 12. Performance

      15:00
    • 13. Effortless

      15:00
    • 14. Refine

      15:00
    • 15. Energise

      15:00
    • 16. Mastering Flow

      15:00
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About This Class

“Mobility is the body’s own anti-ageing agent. When you bathe each joint in nutritive and lubricative flow, you revitalize.” - Scott Sonnon, martial artist

Are you ready to accelerate your yoga skills? Are you looking for a challenge and some brand new yoga sequences to master?

In this online yoga course, renowned yoga instructor, founder of Yoga 15, and athlete Abi Carver, takes you through a 15-day lesson plan designed to advance your yoga skills, energize your body, improve your mobility and increase your dynamic flexibility. This course is highly effective and efficient and is part 4 of a 5-part series.

The style of yoga taught in this course is known as vinyasa or flow and it's fairly advanced. Vinyasa is a Sanskrit term that means "to place in a specific way". In this series of videos we practice a number of different flows, based around the fundamental yoga poses—Warrior 1, Warrior 2, Warrior 3, Extended Side Angle and Reverse Warrior. At a fairly fast pace.

What can you expect from the course?

In each of the sequences, I will guide you though a continuous series of poses, synchronizing breath and movement and emphasising precise transitions between postures. My method has proven to be highly effective both for my Yoga 15 students and in my own action-packed daily life. This course will become a longstanding reference for you in improving your yoga skills and feeling better stellar throughout your workweek and into the weekend!

Testimonials

"This was a good match for me and helped me to clear my mind and wake up each morning. When I started work my mind was clear and uncluttered so I could go through my daily tasks and prioritize in a calm and collective manner." Neil Hasegawa-Yates

"fantastic!! the first thing I ever do every day is my 15 min of Yoga followed by a meditation, only after that I 'start' with my day! Abi is every day more beautiful!" Daniel J Esains

"I’m really in love of the way she talk. It’s great that she film the sequence and then add the voice afterwards. I feel improvements on my flexibility, balance and strength and I really like this mobility challenge. I’ll probably repeat it. Looking forward more courses, ;) thanks Abi!" Lucía Pérez De La Rubia

“This course has helped me with my mobility and recovering from some pain. From following this course consistently, I can also learn how to focus better.” Genieva Croley

“GREAT!!!!” Sakshi Shokeen

"I like it it s short and u can easily and always find time." Leilaki

"I love this course. The mobility challenge is a great way to start my day. 've done two other courses by Abi; the strength and introduction course. Her instructions are very concise, and her self-checking tips are on point as always. I feel the difference after completing each exercise, and I see how I'm gradually progressing. I highly recommend this course to anyone who's looking to try out yoga without any of the spiritual woo-woos that some teachers may have. :)" Adelyn

"Abi's 15 minute routines are perfect for those who need a quick yoga workout at the beginning of a busy day or at the end of a long one. I've tried one hour programs that seem to take up too much time in the morning and resulted in more often than not, me skipping the workout all together. Fifteen minutes is just enough to get a good stretch in to get you ready for the rest of your day." Scott Chin

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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Transcripts

1. Join Our Class!: in each of the mobility challenge. Workouts will flow smoothly through a continuous series of poses, synchronizing breath with movement. The's sequences energized the body, improved joint mobility, increased dynamic flexibility and encourage proper movement patterns. My name is Abby Carver, and I'm the founder, an instructor of yoga. 15. I'm a two time yoga alliance certified yoga teacher, a National Academy of Sports Medicine qualified personal trainer. I'm trained in hatha Power Yoga and Zentai Flow, and I'm lucky enough to train and advice some of the world's elite performers, including international football stars, leading philosophers, authors, rock stars and extreme sports athletes alongside tens of thousands of students across my website, your 15 dot com and other platforms. This course is based on the tried and true principles of yoga 15 a comprehensive non spiritual program of yoga videos I designed to accelerate your performance and support your recovery. What makes this style of yoga difference is that it's not only about what you accomplished in your practice, but also about what your practice can help you to accomplish in other areas of your life. I have personally seen the immense power of yoga to support active men and women in their high pressure lifestyles. It's my mission to make this practice accessible to athletic motivated individuals who don't have the time to join an expensive yoga studio or commit toe one hour plus weekly yoga classes. I believe that the wide ranging benefits of yoga could be effectively access through short , consistent daily sessions. When the objectives of the student and the content of the class of perfectly aligned in this cause your practice for 15 minutes a day on just one aspect at a time, we might lick it, stretching your cars and hamstrings or opening up your hips. Alternatively, we could focus on a scale like balance course, drink, focus or concentration. You'll find that each of the yoga 15 videos is highly specific and gives you a clear objective at the outset. This is quite a radical approach in yoga, where classes are typically given generic titles like Hatha Flow or Vanessa, which don't give away much information about this style content or what you can achieve with your time. 15 minutes is a chunk of time that I have found can easily be arranged around your schedule , whether you choose to practice before or after work. Or if you're lucky enough to be able to break up your working day, all of us confined 15 minutes a day to allocate to body and mind maintenance. As productivity guru Tim Ferriss taught us. It's the small things don't consistently that other big things. 2. Flow: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Lift your test, draw your shoulders back and look straight ahead. Allow your arms to full naturally by your sides. Palms face inwards, fingers off. Certainly engage your abs but lacks your toes and lengthen all the way from the soles of your feet up to the top of your head. Balance your weight evenly between both feet. To create a firm foundation, release any tension in your jaw and the muscles in your face. Close your eyes in each of the mobility challenge. Workouts will flow smoothly through a continuous series of poses, synchronizing breath with movement. The's sequences energize the body. Improved joint mobility, increased dynamic flexibility and encourage proper movement patterns. First, bring your attention to your breath. Seal your lips as we take a few deep breaths in and out through the nose. Inhale for the count of full one to three for exhale to three for Feel the breath moving into your body to three for and out of your body to day. Well, allow your belly and just 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 the nose throughout the sequence. Open your eyes. You can bring your feet together or keep them hip with the part. If that feels more natural, take a deep breath in and circle your arms out and up. Look up. Reach up and touch your palms together. Exhale swan. Dive down with a straight spine. Bend your knees, drop your head and bring your fingertips to the mat in how look up, Stretch your spine forward. Exhale. Step your left foot back to run his lunge. Inhale soup your arms forward and up in the highlands. Exhale, sink into the pose. Inhale, reach up through your fingertips. Exhale, Bring your hands back down to the mat and step back to downward dog. Press into your palms on throughout the Siri's. Bend your knees as much as you need to to fully extend your spine. Inhale. Come forward into plank. Exhale. Drop to your knees in your elbows to your sides and though all the way down to the map, inhale. Press into your palms and come up into Cobra. Draw your shoulders back. Exhale lower back down. Press your hips back towards your heels, tuck your toes and lift up into downward dog. Bend your knees as much as you need to inhale. Press your palms firmly into the mat. Exhale, step your left foot in between your hands. Inhale, sweep your arms forward and up into high lunge. Exhale. Drop your hips in how reach up through your fingertips. Exhale, Bring your hands back down to the mat. Inhale, step your right foot in between your hands and look up. Exhale, Fold in how micro Bend your knees. Look up. Sweep your arms out and up. Come up. Exhale. Bring your hands back down by your sides. Inhale soup, your arms out and up. Stretch up. Exhale swan, Dive down with a straight spine. Bend your knees, drop your head and bring your fingertips to the map in her look up toward your shoulders back exhales that your right foot back this time. Inhale soup, your arms forward in up into high lunge. Exhale, sink into the pose. Inhale. Press firmly into your right heel. Exhale, bring your hands back down to the mat and step back to downward dog in how. Row forward into plank. Exhale, Drop to your knees, release your feet and they're all the way down to the mat. Inhale, Come up into cobra. Exhale lower back down. Press your hips back towards your heels, tuck your toes and lift up into downward dog in How present your palms to stretch your spine. Exhale, Step your right foot in between your hands. Inhale, Sweep your arms forward and up into high lunge. Exhale. Drop your hips in how stretch up to this guy. Excel. Bring your hands back down to the mat. Inhale, step your left foot in between your hands and look up. Exhale. Fold in how micro Bend your knees. Look up. Sweep your arms out and up. Come up. Exhale. Bring your hands back down by your sides in how bend your knees and sweep your hands back. Exhale. Bring your hands forward and up into chair. Pose in how reached through your fingertips. Exhale stand up and swan. Dive down into forward fold in her look up. Lengthen your spine forward Excel. Step your left foot back to runner's lunge. Inhale, Sweep your arms forward and up into high lunge. Exhale bring your hands back down to the mat and step back to downward dog Inhale. Come forward into plank. Exhale drop to your knees and lower all the way down to the mat. Inhale. Come up into cobra. Draw your shoulders back. Exhale lower back down. Press your hips back towards your heels. Tuck your toes and lift up into downward dog. Inhale. Press into your palms and outwardly rotate your arms exhales. Step your left foot in between your hands. Turn your back your down and circle your arms up into warrior two. Line up your front, deal with the middle of your back foot and turn to face forwards in house stretched through your fingertips. Exhale, Circle your hands back down to them a in house. Step your right foot in between your hands and look up. Exhale, fold. Inhale. Bend your knees, sweep your arms forward and sit back and tear. Exhale stand up and bring your hands back down by your sides. Inhale, bend your knees and sweep your hands back. Exhale. Bring your hands forward and up into Chapo's in how drop your hips exhale. Stand up and swan dive down into forward fold. Inhale look up toward your shoulders back. Exiles, step your right foot back this time. Inhale, Sweep your arms forward and up into high lunge. Exhale, Bring your hands back down to the mat and step back to downward dog in how Come forward into plank. Exhale, drop to your knees and there were all the way down to the mat in how? Come up into cobra. Look up. Exhale lower back down. Press your hips back towards your heels. Tuck your toes and lift up into downward dog in how Press into your palms. Exhale, step your right foot in between your hands. Turn your back heel down and circle your arms up into warrior two. Line up your front. Deal with the middle of your back foot on turn to face forwards in how reached through your fingertips. Exhale, Circle your hands back down to the mat, inhales that your left foot in between your hands and look up. Exhale, fold inhale. Bend your knees with your arms forward and sit back into air. Exhale stand up and bring your hands back down by your sides. Inhale Benjani's. Keep your hands back and up into chair pose. Exhale, stand up in Swan. Dive down into forward fold in her look up. Extend your spine forward. Exhale, step your left foot back to run his lunge. Inhale, Sweep your arms forward and up into Highland. Exhale Bring your hands back down to the mat and step back to downward Dog in how come into plank Excel. Rock forward onto the tops of your toes and they were halfway down. Inhale come through toe upward facing dog thighs. Lift off the mat. Exhale, roll over your tears into downward dog. Inhale 10. Your right heel down. Step your left foot in between your hands Sweep your arms out and up into Warrior one Exile Open up into warrior two in hell. Drop your shoulders. Exile. Keep your front knee bent and tip back into reverse Warrior in how Reach back through your fingertips. Exhale, Bring your hands back down to the mat in house. Step your right foot in between your hands and look up. Exhale. Fold in how Benjani sweep your arms forward and sit back in tear. Exhale stand up and bring your hands back down by your sides. Inhale, bend your knees. Super hands back and up into Chapo's Exhale Stand up, it's one. Dive down into forward fold in how look up, draw your shoulders back, exhales that feel right foot back this time. Inhale soup your arms forward and up into high lunge. Exhale. Bring your hands back down to the mat and step back to downward dog. Inhale, come into plank. Excel rock forward and low halfway down in how come through to upward facing dog. Look up. Exhale Roll over your toes into downward dog. Inhale 10. Your left your down. Step your right foot in between your hands. Sweep your arms out and up into Warrior one. Exhale. Open up into Warrior two in How drop your hips. Exile. Keep your front knee bent and tip back into reverse Warrior in how reach back through your fingertips. Exhale, Bring your hands back down to the mat. Inhale, step your left foot in between your hands and look up. Exhale, fold in Help Benjani sweep your arms forward and sit back and tear. Exhale stand up and bring your hands back down by your sides. Bring your feet hip width apart in how sweep your arms out, end up, look up ex house one dive down into Ford fold. He'll tell your feet to the edges of your mat. Exhale, bend your knees and come down into a squat. Bring your upper body in between your thighs and touch your palms together in how lengthen your spine. Exhale. Press your triceps against the insides of your knees to open up your hips. Bring your right down to the mat for a twist. Inhale. Sweep your left hand up to this guy. Look up to your fingertips. Excel. Bring your left hand down and switch sides in how soup you'll write. Turned up. Reach up. Exhale Oh, you're right Town Back down to the mark. Bring your hands behind you Sit back in the middle of your mama in how stretch out your legs and point your toes. Excel. Oh, your upper body down to the mat for final resting pose. Let your feet come as wide as the mat and fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Let's finish today. Sequence with a calming body scan Meditation. Bring your attention to your left foot. Scan your left leg from your foot. T O cough to the back of your knee all the way up to your hip. Bring awareness to your right foot scan from your foot to your calf, to the back of your knee and all the way up to your hip. Bring your attention to your belly failure. Breath moving in and out. Let go of tension in your shoulders. Scan all the way down your left arm from your shoulder to your elbow to your fingertips. Scan all the way down the length of your right arm from your shoulder to your elbow to your fingertips. Relax your jaw, tongue, cheeks and Isaac as you lie still and silent. Allow your body to rest and refresh and your mind to become calm and clear. When you are ready, roll onto your right side and gently bring yourself up to sitting. Now you can move back into your day. 3. Breath: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Lift your chest, drop your shoulders back and look straight ahead. Let your arms for naturally by your sides. Palms face inwards, fingers off. Gently engage your core muscles and lengthen all the way from the soles of your feet up to the crown of your head. Balance your weight evenly across the bulls on the heels of both feet itself in and relax your jaw, your cheeks and your tongue from the roof of your mama. Close your eyes in the mobility challenge. Breath is the primary focus If you find yourself holding your breath, tensing up or collapsing in the pose. Tried to relax in this series. It is by developing greater breath control and not share muscular strength that you will see the most significant improvements. 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 unjust to rise and full. Take one more deep breath in and out. Let your breath return to its natural rhythm and continue to breathe in and out the nose throughout the sequence. Open your eyes. You can bring your feet together will keep them hit. Put the part if that feels more comfortable. Take a deep breath in and slowly circle your arms out and up overhead. Look up. Reach up and touch your palms together. Exhale, lower your hands but down by your sides. Bring your chin to your chest. Inhale, Circle your arms out and up. Stretch up. Exhale, lower your hands back down by your sides. Bring your chin to your chest. Look straight ahead. Inhale soup your arms out and up. Take hold of your left dressed with your right hand. Reach up. Excel. Bend to the right. Inhale. Come back to center. Take hold of your right wrist. Stretch up. Exhale bend to the left. Be careful not to let your right shoulder full forward. Inhale comeback dissenter. Switch hands and reach up. Exhale bend to the right. Inhale. Come back to center and switch hands. Stretch up. Exhale bend to the left. Inhale. Come back to center and bring your palms together. Exhales one. Dive down into forward fold. Bend your knees drop your head and bring your fingertips to the mat in how look up, stretch your spine forward. Exhale. Step your left foot back to runner's lunge and bring your palms flat to the mat. Inhale soup. You'll write down up to this guy reached through your fingertips. Exhale, bring your right turn down and walk your hands to the back of your mat for side lunge. Inhale. Drop your hips. Exhale. Walk your hands to the top of your mat and come up to your fingertips in how Press back through your left heel. Look up. Exhale, straighten your front leg and bring your forehead towards your knee. Square your hips with the man in how lengthen your spine. Look up. Exhale, fold. Inhale. Look forward to Runner's lunge. Exhale step back to plank inhale, engage your core and press back through your heels. Excel drop to your knees and Lowell the way down to the mat. Inhale, press into your palms and come up into cobra. Draw your shoulders back, Excel lower back down. Press your hips back towards your heels, tuck your toes and lift up into downward dog. Bring your right foot towards the middle of your mat Inhale, Sweep your left leg up to the sky. Point your toes. Exhale Step your left foot than your right foot in between your hands Inhale Look up Exhale Fold in how micro Bend your knees Look up to pure arms Out and up Come up excel Bring your hands back down by your sides Inhale, Sweep your arms out, end up, look up, exhales one dive down into forward fold in how look up, draw your shoulders back, exhales that pure right foot back this time, Bring your palms flat to the mat. Inhales. If your left hand up to this guy, reach up. Exhale. Bring your left hand down and walked to the back of your mat for side lunch in how sink your hips exhale, walk your hands to the top of your mat and come up to your fingertips. Inhale. Extend your spine forward. Look up. Exhale, straighten your front leg and bring your forehead towards your knee. Flex your left foot in her. Lengthen your spine. Look up. Exhale. Fold in how rock forward to run his Lund Exhale Step back to plank in hell. Engage your abs and lift your chin. Exhale drop to your knees and low all the way down to the mat. Inhale, press into your palms and come up into cobra. Look up. Exhale lower back down. Press your hips back towards your heels, took photos and lift up into downward dog. Bring your left foot towards the middle of your mama. Inhale soup your right leg up to the sky and point your toes. Exhale step your right foot than your left foot in between your hands. Inhale Look up. Exhale. Fold in how micro Bend your knees. Look up, Soup your arms out and up Come up, exhale Bring your hands back down by your sides in house. If your arms out and up, look up excels one. Dive down into forward fold in how look up stretchers find forward exhales. Step your left foot, then your right foot back to downward dog Inhale. Come up to a tiptoe. Stretch your feet excel. Press your heels but down towards the mat and fully extend your spine and again in how come up to tiptoe. Stretch your feet, excel lower your heels. Impress into your poems. Inhale, bring your left foot towards the middle of your mat. sweep your right leg up to the sky. Exhale, step your right foot in between your hands inhales it will right to end up to this guy. Reach up. Exhale. Bring your right time down and walked to the back of your match for side. Lunge in how Flex your right foot. Exhale. Walk your hands to the top of your map in her, Lengthen your spine for WordPress. Back through your left heel exhales. Step back to downward dog in how. Row forward into plank. Exhale. Drop to your knees for three slow tricep push ups in had engage your core and look up. Exhale hug your elbows to your sides and though all the way down to the mat, inhale push up. Exhale, lower inhale push up. Exhale lower inhale Push up Excel Lowell the way down to the mat. Inhale, press into your palms and come up into Cobra. Exhale lower back down, President hips back towards your heels. Tuck your toes and lift up into downward dog in helping your right foot towards the middle of your mat. Super left leg up to this guy exhales that your left foot in between your hands inhale sweep your left hand up press family into a right palm. Exhale, bring your left hand down and walked to the back of your mat for sidelined in hell. Flex your left foot. Exhale. Walk your hands to the top of your mat in her. Lengthen your spine for WordPress. Back through your right heel exhales. Step back to downward dog in how. Row forward into plank. Exhale. Drop to your knees for three more slow triceps. Push ups. Inhale, engage your abs and lift your chin X Help in your elbows to your sides and lower slowly down to the mat in how bush up. Exhale, Laura Inhale. Push up. Exhale lower in how push up Excel Lowell the way down to the mat in how press into your palms and come up into cobra. Exhale, lower back down. Press your hips but towards your heels. Tuck your toes and lift up into downward dog in how Present your palms and stretch your spine. Exhale. Drop down onto all fours sweet both feet to the left. Sit back and come to the middle of your mat with your feet hip width apart in house it up Tool. Exhale lower your upper body slowly down to the mat for a sequence to work the core, hug your knees into your chest straight on both legs, up to this guy. Flex your feet and press your lower back into the mat. Bring your hands palms facing down just under your sake room to protect your lower back for more of a challenge, you can keep your arms by your sides and press into your palms in her. Lower your left leg to the mat. Exhale. Bring it back up in Hello, your right leg Exile. Bring it back up in Hello, your left leg. Keep it a straight as possible Excel. Lift it back up in how low your right leg. Exhale. Lift it back up. Now let's do both legs together in hell. Flex your feet and lower excel. Point your toes and left in how flex and lower exhale, point and lift in how flex and lower exhale, point and lift in. How flex in Lower Excel, Boynton left. Finally, let's draw circles. You may want to bring your hands under your sacrum. Four to the right, Try to bring your feet is close to the mat, as you can on four to the left. Circle your feet all the way down and sweep them back up. Inhale, flex your feet there are halfway down and hold. Seal your lips and take smooth and even breaths. Press your lower back into the mat. Take one more deep breath in on Excel, hug your knees into your chest and gently rock from side to side for our final pose. Let's come into Happy Baby. Keep your feet together, open your knees and stretch your hands through to take hold of the outsides of your feet. Bring your feet out of your knees and gently pull them down towards the mat. Flex your feet and stay here for a few deep breaths. Push your lower back into the mat and feel a gentle stretch in your groin. Relax into the pose and rock gently from side to side. Hug your knees into your chest, release your arms and legs and lie back in final resting. Pose that your feet come as wide as the matter and fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Bring your awareness to all the places where your body is in contact with the mat to your heels, coughs and the backs of your thighs to your sacrum, up a back shoulders, elbows, forums, fingers, knuckles and the curve at the back of your head. Become aware of your whole body and of your breath moving in and out as he lies still and silent. Allow your body to rest and refresh and your mind become calm and clear when you already roll onto your right side and gently bring yourself up to sitting. Now you can move back into your day. 4. Control: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Draw your shoulders back, lift your 10 and look straight ahead. Allow your arms to fall naturally by your sides. Balance your weight evenly between both feet. To ensure proper alignment. Relax your toes. Gently engage your abs and lengthen all the way up your spine and neck. Release any tension in your jaw and the muscles in your face. Close your eyes. Today's workout is designed to increase the elasticity in your muscles, lubricate your joints and build functional strength. Try to focus on improving the efficiency of your movement and refining your postural alignment. See if 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 in, test to rise and full. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. You can bring your feet together. It will keep them hip with the part. Take a deep breath in and circle your arms out and up look up, exhales one. Dive down into forward fold. Bend your knees and bring your fingertips to the map in how look up stretchers find forward . Exhale, step your left foot back to runner's lunge. Inhale soup your arms forward and up into Highland. Exhale, sink into the pose in how reach up through your fingertips. Exhale, Bring your hands back down to the mat and step back to downward dog. Inhale row forward into plank. Exhale, drop to your knees and lower all the way down to the mat. Inhale, Press into your palms and come up into cobra. Exhale, lower back down. Press your hips back towards your heels, talk your toes and lift up into downward dog in house dreck. Josefine, Excel. Step your left foot in between your hands. Inhale, Sweep your arms forward and up into high lunge. Exhale. Drop your hips in how Relax your shoulders, Reach up excel. Bring your hands back down to the mat. Inhale, step your right foot in between your hands and look up Excel. Fold in how micro Bend your knees. Look up. Sweep your arms out and up. Come up, exhale. Bring your hands but down by your sides inhale. Sweep your arms out, end up, reach up excels one. Dive down into forward fold Bend your knees and bring your fingertips to the man in how Look up, Draw your shoulders back. Exhale, step your right foot back this time, inhale, Sweep your arms forward and up in the highlands. Exhale, Drop your hips. Inhale press back firmly into your right heel. Exhale, lower your hands to the mat and step back to downward dog in how. Row forward into plank. Exhale, Drop to your knees and lower all the way down to the mat. Inhale, Come up into cobra. Look up. Exhale lower back down. Press your hips back towards your heels, talk your toes and lift up into downward dog in hell. Press into your palms and exhale. Step your right foot in between your hands. Inhale, sweep your arms forward and up into high lunge. Exhale. Drop into the pose in how reach up through your fingertips. Exhale, bring your hands back down to them. A inhale step your left foot forward to meet the right and look up. Exhale, fold in her look up. Sweep your arms out and up. Come up excel. Bring your hands back down by your sides. Inhale, bend your knees and sweep your hands back. Exhale. Bring your hands forward and up into chair. Pose in how reach to your fingertips. Exhale, stand up in swan. Dive down into forward. Fold in how look up, extend your spine. Forward excels. Step your left foot back to runner's lunge. Inhale. Sweep your arms forward and up into Highland. Exhale. Open your arms. Interest to the right. Inhale. Bring your arms back up by your ears. Hip. Stay low. Excel a twist to the right. Inhale. Bring your arms back to center. Reach up. Exhale. Take one more twist to the right. Inhale. Bring your arms back to center. Exhale lower your hands to the mat and step back to downward dog. Inhale, Come into plank Excel. Rock forward onto the tops of your toes and lower half way down in how come through to cobra or upward facing dog. Look up. Exhale. Roll over your toes into downward dog in How present to your palms exhales that your left foot in between your hands. Turn your back your down and circle your arms up into Warrior two line up your front. Deal with the middle of your back foot and look straight ahead. Inhale, reach to your fingertips. Exhale, sink into the pose. Take one more deep breath in and exhale. Circle your hands but down to the mat. Inhale, step your right foot in between your hands and look up. Exhale, Fold in how? Bend your knees with your arms forward and sit back and tear. Exhale stand up and bring your hands but down by your sides. Inhale, bend your knees and sweep your hands back. Exhale. Bring your hands forward and up into Chapo's in how drop your hips exhale Stand up in swan . Dive down into forward folds. Inhale look up, Draw your shoulders back. Excels that your right foot back this time. Inhale, Sweep your arms forward and up into high lunge Excel, Open your arms. Interest to the left in hell. Bring your arms back up by your ears. Keep your hips low. Exhale to us to the left in how Bring your arms back up to center. Reach up. Exhale to us to the left in hell. Bring your arms back to center. Reach up. Xolo your hands to the mat. and step back to downward dog inhale come into plank Excel broke onto the top tributaries and lower halfway down in how come due to cobra or upward facing dog Excel. Role. A video. Terry's into downward dog in how lengthened through Your spine excels that pill right foot in between your hands. Turn your back hill down and circle your arms up into warrior two. Line up your front to deal with the middle of your back foot and look straight ahead in how reached through your fingertips. Excel, Drop your hips in how relaxed the muscles in your face and exhale. Circle your hands back down to them. Inhale, step your left foot in between your hands and look up. Exhale, fold. Inhale. Bend your knees. If your arms ford and up into tear, exhale, stand up and bring your hands back down by your sides. In how Benjani Sweeper hands back and up into Chapo's Exhale stand up in Swan. Dive down into forward fold in how look up, exhale, step your left foot back to run his Lund inhales deep your arms forward and up into Highland Excel. Bring your hands back down to the mat and step back to downward dog inhale. Come forward into plank, Lift your left foot off the man Excel or halfway down in hell come through the upward facing dog Exhale, roll over your tears into downward dog Inhale, Turn your right toe down. Step your left foot in between your hands Sweep your arms out and up into warrior one. Exhale. Open up into Warrior two. Inhale, straighten your front leg and circle both hands up to the sky. Exhale, bring your left hand down and reach your right hand up is you open into triangle pose. You can take hold of your sin ankle or bring your fingertips to the mat in her Look up to this guy. Excel Joyal, Right Tip back in How? Reach up to your fingertips. Exhale, bend your front knee and bring your hands back down to the mat on either side of your left foot. Inhale, step your right foot in between your hands and look up. Excel, fold. Inhale. Bend your knees, sweep your arms up and sit back in chair. Excel, stand up and bring your hands but down by your side in how Benjani Sweeper hands back and up into Chapo's Excel. Stand up in swan. Dive down into forward fold in how look up. Exhale, Step your right foot back this time. Inhale, Sweep your arms forward and up into high lunge. Exhale. Bring your hands back down to the mat and step back to downward dog in how. Row forward into plank. Lift your right foot off the mat. Excel level halfway down. Inhale, come through the upward facing dog Excel Role of your toes into downward dog Inhale, Turn your left your down. Step your right foot in between your hands. Scoop your arms out and up into warrior one. Excel. Open up into warrior two. Inhale, Straighten your front leg and circle both hands up to the sky. Excel, bring your right turned down and reach your left hand up as you open into triangle. Take hold of your shin ankle or bring your fingertips to the mat. In here. Look up to your fingertips excel. Draw your left shoulder back in how reach up, exhale. Bend your front knee and bring your hands back down to the mat on either side of your right foot. Inhale, step your left foot in between your hands and look up. Exhale. Fold in How Benjani's Sweep your arms up and sit back into air. Exhale stand up and bring your hands but down by your side. Bring your feet hip width apart. Inhale, sweep your arms out and up. Look up excels one. Dive down into forward fold. He'll tell your feet to the edges of your mat. Exhale, bend your knees and come down into a squat. Bring your upper body in between your thighs and touch your palms together in how lengthen your spine. Exhale. Press your triceps against the insides of your knees to open up your hips. Bring your right hand to the mat for a twist. Inhale, Sweep your left and up to this guy. Look up to your fingertips. Exhale, bring your left hand down and switch sides in house. We feel right. Tend up, Reach up Excel Oh, your right Turn back down to the map. Bring your hands behind you. Sit back in the middle of your map in how stretch out your legs and point your toes. Excel low your upper body down to the mat for final resting pose. Let your feet come as wide as the mat and fall open. Relax your hands. Palms facing up Shoulder blades. Rest evenly on the ground. Close your eyes. Relax your toes, the arches of your feet, the tops of your feet, your ankles. Lower legs, knees, thighs, hips. Uh, lower back. Just shoulders. Um, hands, fingers, geo lips, cheeks and Isaac. Feel the sensation of relax ation flowing from your toes. Cool the way out to the crown of your head As you lie still and silent, allow your body to rest and refresh and your mind to become calm and clear. When you are ready, we'll onto your right side and gently bring yourself up to sitting. Now you can move back into your day. 5. Strength: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Draw your shoulders back, lift your 10 and look straight ahead. Allow your arms to fall naturally by your sides. Balance your weight evenly between both feet. To ensure proper alignment. Relax your toes. Gently engage your abs and lengthen all the way up your spine and neck. Release any tension in your jaw and the muscles in your face. Close your eyes. Today's workout is designed to increase the elasticity in your muscles, lubricate your joints and build functional strength. Try to focus on improving the efficiency of your movement and refining your postural alignment. See if 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 in, test to rise and full. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. You can bring your feet together. It will keep them hip with the part. Take a deep breath in and circle your arms out and up look up, exhales one. Dive down into forward fold. Bend your knees and bring your fingertips to the map in how look up stretchers find forward . Exhale, step your left foot back to runner's lunge. Inhale soup your arms forward and up into Highland. Exhale, sink into the pose in how reach up through your fingertips. Exhale, Bring your hands back down to the mat and step back to downward dog. Inhale row forward into plank. Exhale, drop to your knees and lower all the way down to the mat. Inhale, Press into your palms and come up into cobra. Exhale, lower back down. Press your hips back towards your heels, talk your toes and lift up into downward dog in house dreck. Josefine, Excel. Step your left foot in between your hands. Inhale, Sweep your arms forward and up into high lunge. Exhale. Drop your hips in how Relax your shoulders, Reach up excel. Bring your hands back down to the mat. Inhale, step your right foot in between your hands and look up Excel. Fold in how micro Bend your knees. Look up. Sweep your arms out and up. Come up, exhale. Bring your hands but down by your sides inhale. Sweep your arms out, end up, reach up excels one. Dive down into forward fold Bend your knees and bring your fingertips to the man in how Look up, Draw your shoulders back. Exhale, step your right foot back this time, inhale, Sweep your arms forward and up in the highlands. Exhale, Drop your hips. Inhale press back firmly into your right heel. Exhale, lower your hands to the mat and step back to downward dog in how. Row forward into plank. Exhale, Drop to your knees and lower all the way down to the mat. Inhale, Come up into cobra. Look up. Exhale lower back down. Press your hips back towards your heels, talk your toes and lift up into downward dog in hell. Press into your palms and exhale. Step your right foot in between your hands. Inhale, sweep your arms forward and up into high lunge. Exhale. Drop into the pose in how reach up through your fingertips. Exhale, bring your hands back down to them. A inhale step your left foot forward to meet the right and look up. Exhale, fold in her look up. Sweep your arms out and up. Come up excel. Bring your hands back down by your sides. Inhale, bend your knees and sweep your hands back. Exhale. Bring your hands forward and up into chair. Pose in how reach to your fingertips. Exhale, stand up in swan. Dive down into forward. Fold in how look up, extend your spine. Forward excels. Step your left foot back to runner's lunge. Inhale. Sweep your arms forward and up into Highland. Exhale. Open your arms. Interest to the right. Inhale. Bring your arms back up by your ears. Hip. Stay low. Excel a twist to the right. Inhale. Bring your arms back to center. Reach up. Exhale. Take one more twist to the right. Inhale. Bring your arms back to center. Exhale lower your hands to the mat and step back to downward dog. Inhale, Come into plank Excel. Rock forward onto the tops of your toes and lower half way down in how come through to cobra or upward facing dog. Look up. Exhale. Roll over your toes into downward dog in How present to your palms exhales that your left foot in between your hands. Turn your back your down and circle your arms up into Warrior two line up your front. Deal with the middle of your back foot and look straight ahead. Inhale, reach to your fingertips. Exhale, sink into the pose. Take one more deep breath in and exhale. Circle your hands but down to the mat. Inhale, step your right foot in between your hands and look up. Exhale, Fold in how? Bend your knees with your arms forward and sit back and tear. Exhale stand up and bring your hands but down by your sides. Inhale, bend your knees and sweep your hands back. Exhale. Bring your hands forward and up into Chapo's in how drop your hips exhale Stand up in swan . Dive down into forward folds. Inhale look up, Draw your shoulders back. Excels that your right foot back this time. Inhale, Sweep your arms forward and up into high lunge Excel, Open your arms. Interest to the left in hell. Bring your arms back up by your ears. Keep your hips low. Exhale to us to the left in how Bring your arms back up to center. Reach up. Exhale to us to the left in hell. Bring your arms back to center. Reach up. Xolo your hands to the mat. and step back to downward dog inhale come into plank Excel broke onto the top tributaries and lower halfway down in how come due to cobra or upward facing dog Excel. Role. A video. Terry's into downward dog in how lengthened through Your spine excels that pill right foot in between your hands. Turn your back hill down and circle your arms up into warrior two. Line up your front to deal with the middle of your back foot and look straight ahead in how reached through your fingertips. Excel, Drop your hips in how relaxed the muscles in your face and exhale. Circle your hands back down to them. Inhale, step your left foot in between your hands and look up. Exhale, fold. Inhale. Bend your knees. If your arms ford and up into tear, exhale, stand up and bring your hands back down by your sides. In how Benjani Sweeper hands back and up into Chapo's Exhale stand up in Swan. Dive down into forward fold in how look up, exhale, step your left foot back to run his Lund inhales deep your arms forward and up into Highland Excel. Bring your hands back down to the mat and step back to downward dog inhale. Come forward into plank, Lift your left foot off the man Excel or halfway down in hell come through the upward facing dog Exhale, roll over your tears into downward dog Inhale, Turn your right toe down. Step your left foot in between your hands Sweep your arms out and up into warrior one. Exhale. Open up into Warrior two. Inhale, straighten your front leg and circle both hands up to the sky. Exhale, bring your left hand down and reach your right hand up is you open into triangle pose. You can take hold of your sin ankle or bring your fingertips to the mat in her Look up to this guy. Excel Joyal, Right Tip back in How? Reach up to your fingertips. Exhale, bend your front knee and bring your hands back down to the mat on either side of your left foot. Inhale, step your right foot in between your hands and look up. Excel, fold. Inhale. Bend your knees, sweep your arms up and sit back in chair. Excel, stand up and bring your hands but down by your side in how Benjani Sweeper hands back and up into Chapo's Excel. Stand up in swan. Dive down into forward fold in how look up. Exhale, Step your right foot back this time. Inhale, Sweep your arms forward and up into high lunge. Exhale. Bring your hands back down to the mat and step back to downward dog in how. Row forward into plank. Lift your right foot off the mat. Excel level halfway down. Inhale, come through the upward facing dog Excel Role of your toes into downward dog Inhale, Turn your left your down. Step your right foot in between your hands. Scoop your arms out and up into warrior one. Excel. Open up into warrior two. Inhale, Straighten your front leg and circle both hands up to the sky. Excel, bring your right turned down and reach your left hand up as you open into triangle. Take hold of your shin ankle or bring your fingertips to the mat. In here. Look up to your fingertips excel. Draw your left shoulder back in how reach up, exhale. Bend your front knee and bring your hands back down to the mat on either side of your right foot. Inhale, step your left foot in between your hands and look up. Exhale. Fold in How Benjani's Sweep your arms up and sit back into air. Exhale stand up and bring your hands but down by your side. Bring your feet hip width apart. Inhale, sweep your arms out and up. Look up excels one. Dive down into forward fold. He'll tell your feet to the edges of your mat. Exhale, bend your knees and come down into a squat. Bring your upper body in between your thighs and touch your palms together in how lengthen your spine. Exhale. Press your triceps against the insides of your knees to open up your hips. Bring your right hand to the mat for a twist. Inhale, Sweep your left and up to this guy. Look up to your fingertips. Exhale, bring your left hand down and switch sides in house. We feel right. Tend up, Reach up Excel Oh, your right Turn back down to the map. Bring your hands behind you. Sit back in the middle of your map in how stretch out your legs and point your toes. Excel low your upper body down to the mat for final resting pose. Let your feet come as wide as the mat and fall open. Relax your hands. Palms facing up Shoulder blades. Rest evenly on the ground. Close your eyes. Relax your toes, the arches of your feet, the tops of your feet, your ankles. Lower legs, knees, thighs, hips. Uh, lower back. Just shoulders. Um, hands, fingers, geo lips, cheeks and Isaac. Feel the sensation of relax ation flowing from your toes. Cool the way out to the crown of your head As you lie still and silent, allow your body to rest and refresh and your mind to become calm and clear. When you are ready, we'll onto your right side and gently bring yourself up to sitting. Now you can move back into your day. 6. Spinal Mobility: stand at the top of your mat with your feet hip width apart. Terry's pointing forward in mountain pose. Roll your shoulders up, back and down, lift your chest and look straight ahead. Relax your arms by your sides. Gently engage your abs. Present to your feet and lengthen all the way up your spine and neck to the ground of your head. Self in your job and the muscles in your face. Close your eyes. One of the defining features of yoga is that it focuses on the health of the spine. Today sequence is designed to improve flexibility. Encourage proper alignment, an increased blood flow to the lumbar thoracic and cervical spine. Enhancing spinal mobility is crucial for agility as well as for leaving areas of tightness or discomfort in the body. CEO 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 just to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. You can bring your feet together will keep them hit Put the park Take a deep breath in Circle your arms out and up Look up Excels one Dive down into forward fold Bend your knees and bring your fingertips to the mat In how Look up, Draw your shoulders back Exhale, Fold in her Look up Soup your arms out end up, come up Exhale Bring your hands but down by your sides Inhale soup your arms out end up, reach up Exhales one Dive down into forward Fold in how look up, Stretch your spine Forwards Exhale, Fold in her Look up, Sweep your arms out and up Come up Exhale Bring your hands back down by your sides Look straight ahead. Inhale soup your arms out and up. Take hold of your left dressed with your right hand. Reach up. Exhale Bend to the right. Inhale, Come back to center. Take hold of your right wrist. Stretch up. Exhale Bend to the left. Be careful not to let your right shoulder for forward. Inhale comeback Dissenter. Switch hands and reach up. Exhale bend to the right. Inhale, Come back to center. Switch hands stretch up. Exhale bend to the left. Inhale, Come back to center. Bring your palms together. Excel swan. Dive down into forward fold in how look up stretchers find forward. Exhale, Step your left foot back to runner's lunge. Bring your palms flat to the mat, inhales it. Feel right turned up to this guy reached through your fingertips. Exhale, bring your right turned down and walk your hands to the back of your match for side. Lunge in how drop your hips exhale. Walk your hands to the top of your mat. Come up to your fingertips. Inhale. Press back to your left heel. Look up. Exhale, straighten your front leg and bring your forehead towards your knees. Gray your hips with the match in how lengthen your spine, look up. Exhale, fold. Inhale rock forward to run his land. Exhale step back to plank in had engage your core. Press back to your heels excel. Drop to your knees and lower all the way down to the mat. Inhale, Press into your palms and come up into cobra. Draw your shoulders back. Exhale lower back down. Breast your hips back towards your heels, tuck your toes and lift up into downward dog. Bring your right foot towards the middle of your mat. Inhale soup your left leg up to this guy and point your toes. Exhale, step your left foot, then your right foot in between your hands. Inhale Look up Exhale Fold in how Micro Bend your knees Look up Sweep your arms out end up , come up exhale Bring your hands back down by your sides Inhale soup your arms that end up Reach up Excels one Dive down into forward Fold in how Look up, Draw your shoulders back exhales Step your right foot back this time Bring your palms flat to the mat Inhales Dip your left hand up to this guy Reach up Excel Bring your left hand down and walked to the back of your map for side land in how sink your hips exhale, Walk your hands to the top of your mat. Come up to your fingertips. Inhale. Extend your spine forward. Look up, exhale, straighten your front leg and bring your forehead towards your knee. Flex your left foot in how lengthen your spine. Look up Excel. Fold. Inhale rock forward to run his land. Exhale step back to plank Inhale, engage your abs. Lift your chin. Exhale, drop to your knees and they're all the way down to the mat. Inhale, press into your palms and come up into Cobra. Look up. Exhale lower back down. Press your hips back towards your heels, tuck your toes and lift up into downward dog. Bring your left foot towards the middle of your mat. Inhale soup will right leg up to the sky. Point your toes. Exhale. Step your right foot than your left foot in between your hands. Inhale Look up. Exhale. Fold in how Look up, Suit your arms out and up. Come up, exhale Bring your hands but down by your sides. Bring your feet tip with the part inhale, Sweep your arms at end up. Look up. Exhale swan, Dive down into forward fold for a twist. Bring your right hand to your left ankle. Inhale bend your right knee sweep were left. Arm up to this guy. Look up, Excel low your left hand, bend your left knee, take hold of your right ankle. Inhale, sweep your right arm up to this guy. Look up, Excel. Lower your right hand, bend your right knee. Take hold of your left ankle in house. If your left arm up, reach up. Exhale lower your left hand. Bend your left knee. Take hold of your right ankle in house people. Right arm up, Reach up. Excel. Release the pose. Bring your fingertips to the mat in how look up Excels that back to downward dog in how? Bring your left foot towards the middle of your Matsu pill. Right leg up to this guy. Exhale, bend your knee and drop your right foot back in. How? Open up your hips. Exhale Step your right foot in between your hands in house. If you'll write town up to this guy, excel, bring your right turn down and walk your hands to the back of the mat for side lunge. Inhale flex your right foot excel. Walk your hands to the top of your mat in her look up. Press back through your left heel. Excel, step back to downward dog in how row forward into plank Excel. Shift your weight onto your right hands, deck your feet and come into side bank. Inhale, sweep your left hand up. Exhale if you have your balance, try to lift your top leg in how hold the post. Still excel low your foot. Come back to plank, and they're halfway down in how come through to cobra or upward facing dog. Draw your shoulders back excel roll over your tears into downward dog Inhale, Bring your right foot towards the middle of your mart. Super left leg up to this guy Excel Benjani and drop your left foot back in had allow your hips to fall open Excels Step your left foot in between your hands in hell. Sleep your left hand up to this guy. Exhale, bring your left turned down and walk your hands to the back of your mouth for side lunge in hell, flex your left foot Excel. Walk your hands to the top of your mat in how lift your chin. Press back through your right till exhale. Step back to downward dog in how. Row forward into plank. Exhale. Shift your weight onto your left hand and come into side plank in how soup you'll right to end up. Exhale. Lift your top leg up if you can. In how hold the post study. Excel though your foot to come back to blanket lower half way down in how come through to cobra or upward facing Dog Excel roll over your toes into downward dog in her lengthened to your spine that would leave. Irritate your arms. Exhale dropped down onto all fours. Sweet both feet to the left. Sit back and come to the middle of your mat with your feet hip width apart. Sit up Tool for seeded cat cow. Rest your hands on your knees. Inhale, lift your chest out your back and look up. Exhale round your spine, Drop your head and pull your belly in in her. Lift your chest. Look up to this guy. Excel Joyal abs in and around your back. Once more, let the extension of your spine created natural inhalation and deflection of your spine. Created Complete X elation. Inhale. Come back to center. Exhale, release your hands to the mat and bring your feet together for boat pose. The key with this posture is to keep your spine straight. Inhale. Take hold of the backs of your thighs. Lean back, lift your feet and balance on your sitting bones. Exhale. Draw your shoulders back in. How? Look up to this guy. Exhale Tried to let go of the back of your legs. If you feel any discomfort in your lower back. You can bring your fingertips to the mat in had extend your arms forward palms up, excel lean back and draw your shoulders together in how lift your chest excel, hold the pose is still as you can. Take one last deep breath in and exhale. Release the pose and bring your feet back to the mat. Algo oceans round your back. Tuck your chin to your chest and lift your tears off the map. Inhale wrote back. Excel Rock up to sitting Keep your chin Tuck in How rock back exhale Rock up to sitting last time in How rock Back Excel, Rock up to boat Pose on hold. Release the pose. Inhale. Sit up tall. Excel low your upper body down to the month. Hug your knees into your chest. Let's finish with Happy Baby. Keep your feet together, open your knees and stretch your hands through to take hold of the outsides of your feet. Bring your feet out of your knees and gently pull them down towards the mat. Push your lower back into the mat, relax into the pose and rocked gently from side to side. Hug 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 matter and fall open, but likes your hands. Palms facing up. Shoulder plays rest evenly on the ground. Close your eyes. Bring your awareness to all the places where your body is in contact with the map to your heels. Carves on the backs of your thighs to your sacrum, upper by shoulders, elbows, forums, fingers, knuckles and the curve of the back of your head. Become aware of your whole body and of your breath moving in and out as you lie still in silent. Allow your body to rest and refresh and your mind to become calm and clear. When you already roll onto your right side and gently bring yourself up to sitting. Now you can move back into your day. 7. Injury Prevention: stand at the top of your mat with your feet hip width apart. Terry's pointing forward in mountain pose. Lift your chest, drop your shoulders back and look straight ahead. Let your arms for naturally by your sides. Gently engage your core muscles and lengthened all the way from the soles of your feet up to the crown of your head. Self in your job and the muscles in your face. Close your eyes. The workouts in the mobility challenge are designed to help minimize injuries caused by muscular imbalances, tightness and overuse by increasing flexibility, improving joint stability and training proper range of motion. In today sequence, Try to focus on freeing up any areas of tightness or restriction that you experience as you move through the poses. 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 bellion chest to rise and full. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. You can bring your feet together will keep them hip with the part. Take a deep breath in. Circle your arms out and up. Look up excels one. Dive down into forward fold. Bend your knees and bring your fingertips to the mat in how look up stretchers. Find forward exhales. Step your left foot back, drop your knee and release your back foot in low lunge. Inhale. Sweep your arms out and up into crescent lunge. Bring your palms together. Exile. Bring your left forearm to your front thigh and twist to the right, deepening the stretch in the left hip. Flexes in how Draw your right shoulder back excel. Bring your hands back down to the mat. Inhale, tuck your back toes and step your right foot back to playing. Exhale, drop journeys and Lowell the way down to the mat in how lift your hands, chest and feet in locust pose. Exhale. Draw your shoulders back in how press back to the balls of your feet. Exhale, release the pose. Press your hips back towards your heels, tuck your toes and lift up into downward dog. Inhale. Step your left foot forward for low lunge on the other side. Excel, drop your right knee and release your back foot. Inhale sweep your arms out and up. Look up. Exhale Bring your right forearm to your front thigh and twist to the left in how Draw your left shoulder back. Exhale Bring your hands back down to the mat. Inhale, step your right foot in between your hands and look up. Exhale, fold Inhale micro Bend your knees. Look up to keep your arms out and up. Come on, exhale Bring your hands back down by your sides. Inhale soup, your arms out, End up, reach up excels one. Dive down into forward Fold in how Look up, Draw your shoulders back, exhales Step your left foot back, drop your knee and release your back foot in low lunge. Inhale. Sweep your arms out and up. Bring your palms together. Exhale Bring your hands back down to the mat in how look up deep in the stretch in your left hip flexes excel, Shift your weight back toe half monkey. Flex your right foot and feel distract in your right hamstring in how come forward into a lunge. Look up, Exhale rock back toe half monkey. Square your hips with the mat. Inhale, come forward into lowland excel. Last time. Look back to 1/2 monkey. Flex your right foot inhale. Come forward into lowland X l talk your back toes. Step back to plank. Drop to your knees and Lowell the way down to the map. Inhale, lift your hands, chest and legs in locust pose. Exhale, interlace your fingers at the base of your spine and draw your shoulders back in. How Press back to the balls of your feet. Exhale, release the pose. Bring your hands to the mat. Press your hips back towards your heels and lift up into downward dog. Inhale. Step your left foot in between your hands for low lunge on the other side. Excel, drop your right knee and release your back foot. Inhale, Sweep your arms out and up. Look up, Excel. Bring your hands back down to the mat in her lift your Chen. Drop your hips. Exhale Shift your weight back toe, half monkey Flex your left foot. Inhale. Come forward to low lunge. Look up, Exhale wrote back toe half monkey inhale. Come forward into lowland. Exhale last time wrote back toe half monkey in How Come forward Tuck your back toes that feel right foot in between your hands and look up. 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Bring your left palm to the center of the mat. Take hold of your left ankle and look up to the sky. Exhale, release the pose in hell. Bring your right palm to the center of the mat. Take hold of your right ankle and look up. Exhale. Come back, dissenter in how Press into your palms. Lengthen your spine, excel, Drop to your knees. Inhale soup your feet to the left. Sit back and bring your left foot to the outside of your right thigh. Excel, bring your right elbow outside your left knee and place your left fingertips behind you in house. Sit up Tool, Excel Twist to the left from the base of your spine in how lengthen Excel, Draw your left shoulder back, last breath in and exhale. Come back to center. Place your hands behind you on the mat and lift up into downward dog. Inhale. Roll forward into plank. Exhale, lift your left hand up to this guy, stuck your feet and come into side plank on your right hand in how? Reach up to your fingertips. Look up. 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Step your left foot in between your hands, soup your right foot to the left and sit back in the middle of your mat. Inhale, sit upto. Exhale slowly Lower your upper body down to the man, hug your knees into your chest 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 mat and fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Draw your awareness to the sensations in all 10 toes to the sensations in your feet, ankles, lower legs, knees, sighs and hips. Bring your attention to your belly breathing in and, uh, and to your chest rising and falling. Feel the sensations in your fingers. Hands, um, shoulders, neck, face and head. Finally become aware of your whole body as you lie still and silent. Allow your body to rest and refresh and your mind to become calm and clear. When you are ready, rolled onto your right side and gently bring yourself up to sitting. Now you can move back into your day. 8. Joint Mobility: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Roll your shoulders up, back and down and look straight ahead. Allow your arms to full naturally by your sides. Lengthen or the way from the soles of your feet up to the top of your head. Balance. You'll wait even the between both feet to establish symmetry in the posture. Relax your jaw and the muscles in your face. Close your eyes. In this series, we aim to move each joint carefully and systematically through its full and natural range of motion to announce joint mobility and relieve pain and stiffness in and around the joints. The key to restoring functional mobility is to maintain a consistent daily practice. Be attentive throughout the sequence to your breath and the quality of your movement. 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 chest to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes you can bring your feet together will keep them hip width apart. Take a deep breath in circle your arms out and up. Look up, exhales one. Dive down into forward fold. Inhale Look up. Stretch your spine forward. Exhale. Step your left foot back to runner's lunge. Inhale. Sweep your arms forward and up into Highland. Exhale, sink into the pose in how reach up through your fingertips. Exhale. Bring your hands back down to the mat and step back to downward dog. Inhale row forward into plank. Exhale, drop to your knees and Lowell the way down to the mat. Inhale, press into your palms and come up into cobra. Draw your shoulders back. Exhale lower back down. Press your hips back towards your heels. Tuck your toes and lift up into downward dog. Inhale. Press into your palms and bend your knees as much as you need to. To fully straighten your spine. Excel, step your left foot in between your hands. Inhale, Sweep your arms forward and up into high lunge. Exhale, drop your hips. Inhale. Press back firmly into the ball of your right foot. Exhale, bring your hands but down to the mat inhale Step your right foot in between your hands and look up. Exhale, fold Inhale micro, Bend your knees. Look up, Sweep your arms out and up Come up, excel Bring your hands but down by your sides Inhale, Sweep your arms out, end up, reach up Excels one Dive down into forward Fold in how Look up, Draw your shoulders back Exhale, step your right foot back This time, Inhale soup your arms forward and up into Highland Exhale, drop into the pose in how Relax your shoulders and reach up to your fingertips. Exhale, bring your hands back down to the mat and step back to downward dog in hell. Come forward into plank. Exhale dropped your knees and Lowell the way down to the mat in How common to cobra. Look up, exhale lower back down. Press your hips back towards your heels, tuck your toes and lift up into downward dog in how press into your palms. Exhale, step your right foot in between your hands. Inhale, Sweep your arms forward and up into high lunge X el cinco hips. Inhale. Straighten your back leg as much as you can exhale. Bring your hands but down to the mat. Inhale, step your left foot forward to meet the right and look up. Exhale, Fold in her Look up. Keep your arms out and up. Come up excel Bring your hands back down by your sides. Inhale, bend your knees and sweep your hands back. Exhale. Bring your hands forward and up into Chapo's inhale. Reach to your fingertips. Draw your shoulders back. Exhale. Stand up in swan. Dive down into forward fold. Inhale look up. Stretch your spine forward exhales that your left foot but two runners. 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Line up your front to deal with the middle of your back foot and look straight ahead in how reach to your fingertips. Exhale, Cycle your hands but down to the mat in house. Step your right foot in between your hands and look up. Exhale. Fold in how Benjani's Sweep your arms forward and sit back in tear. Exhale stand up and bring the hands back down by your sides in how bend your knees and sweep your hands back. Exhale. Bring your hands forward and up into Chapo's in how drop your hips exhale. Stand up in swan. Dive down into forward fold. Inhale Look up. Stretch your spine forward. Exhale, step your right foot back this time in hell, soup your arms forward and up into Highland Excel. Interlace your fingers at the base of your spine and look up in how. Draw your shoulders back. Exhale, Turn your right till down and bring your upper body forward to the inside of your left thigh in how Drop your hands over your head towards the mat. 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Exhale stand up and bring your hands back down by your sides in How Benjani's sweep your hands back and up into chair pose. Exhale Stand up in swan. Dive down into forward. Fold in How come halfway up, exhale step your left foot back to run his land. Inhale, Sweep your arms forward and up into Highland. Exhale, Bring your hands back down to the map and step back to downward dog. Inhale. Come forward into plank. Lift your left foot off the mat. Exhale level halfway down in how come through the upward facing dog. Draw your shoulders back. Exhale, Roll over your toes into downward dog in hell. 10. Your right till down Step your left foot in between your hands. Sweep your arms out and up into Warrior one. Exhale. Open up into Warrior two. In how relaxed the muscles in your face. Exhale. Bring her left forearm to your left thigh and circle your right hand down and across your body into extended side angle in. How reached through your fingertips. Exhale, bring your hands but down to the mat. Inhale, step your right foot in between your hands and look up Excel. Fold in how Benjani sweep your arms up and sit back into air. Exhale stand up and bring your hands back down by your sides. Inhale, Bend your knees. Sweep your hands back and up into Chapo's Exhale Stand up in swan. Dive down into forward fold. Inhale come halfway up. Exhale, step your right foot back this time, inhale, Sweep your arms forward and up into high lunge. Exhale, Bring your hands back down to the mat and step back to downward dog. Inhale. Come forward into prank. Lift your right foot off the map. Exhale low halfway down in how come through the upward facing dog. Look up to the sky. Exhale, Roll over your tears into downward dog. Inhale, Turn your left heel down. Step your right foot in between your hands. Sweep your arms out and up into Warrior one. Exhale. Open up into Warrior two In how drop your shoulders exhale. Bring your right forearm to your right thigh and circle your left hand down and across your body into extended side angle in how reach to your fingertips. Exhale. Bring your hands back down to the mat. Inhale step your left foot in between your hands and look up Excel. Fold in how? Bend your knees with your arms up and sit back into air. Exhale, stand up and bring the hands but down by your sides. Bring your feet. Tip. Put the pot inhale. Sweep your arms out, end up, look up, exhales one. Dive down into forward fold. He'll tell your feet to the edges of your mat Benjani's and come down into a squat. Bring your upper body in between your thighs and touch your palms together. Bring your right down to the mat for a twist. Inhale soup, your left hand up to this guy. Look up to your fingertips, drop your hand behind you and take hold of your left. Rest. If you want to bind the pose on switch sides in Hell Soup, you'll write. Turned up, reach up and maybe come into a bind on this side. Draw your right shoulder back. Release the pose. Bring your hands behind you. Sit back in the middle of your mom in how, stretch out your legs and point your toes. Excel lower your upper body down to the mat for final resting pose. Let your feet come as wide as the mat and fall open. Relax your hands. Palms facing up. Shoulder blades. Rest evenly on the ground. Close your eyes. Relax your toes, the arches of your feet, the tops of your feet, your ankles, lower legs, knees, dies. Hips, abs, lower back. Just shoulders. Um, hands, fingers, Joel lips, cheeks and Isaac. Feel the sensation of relax ation flowing from your toes all the way up to the crown of your head As you lie still and silent, allow your body to rest and refresh and your mind to become calm and clear. When you already well done to your right side and gently bring yourself up to sitting. Now you can move back into your day. 9. Dynamic Flow: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Lift your chest, drop your shoulders back and look straight ahead. Let your arms for naturally by your sides. Thank than all the way from the soles of your feet up to the crown of your head. Relax your door cheeks and any tension across your forehead. Close your eyes. You can choose your favorite mobility workout to use as a dynamic WalMart before your regular training session. This style of sequence circulates blood flow to the tissues and synovial joints and activates muscles throughout the body. Equally, the workouts in this challenge could be especially invigorating and energizing. If you practice them first thing in the morning, 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 in chest to rise and full. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes, bring your feet together or keep them hip with the part. If you prefer. Look straight ahead at a pointer I line that isn't moving to help you with your balance. Take a deep breath in and slowly circle your arms out and up as you come up onto tiptoes. Excel lower your hands back down by your sides. Bring your heels to the map. Inhale Circle your arms out and up. Come up to tiptoes. Reach up, Excel Lower your hands back down by your sides. Bring your heels to the map one more time. Inhale. Sweep your arms out and up. Come up to tiptoe. Stretch up Excel Lower your hands back down by your sides. Bring your heels to the map. Inhale soup, your arms out. End up, reach up. Excels one. Dive down into forward fold. Inhale. Come halfway up. Draw your shoulders by excels. Step your left foot back to runner's lunge. Bring your palms flat to the mat. Inhales If your right hand up to this guy reached through your fingertips, exhale. Bring your right turn down and walk your hands to the back of your mat for side. Lunge in how drop your hips excel. Walk your hands to the top of your mat. Come up to your fingertip inhale Press back to your left heel. Look up, Excel. Straighten your front leg and bring your forehead towards your knee. Square your hips with the mat in hell. Come forward to Runner's Lunge. Press back through your hill. Exhale, straighten your front leg and flex your right foot. Inhale, walk your hands forward to run his lunge. Exhale, straighten your front leg and fold forward in how come forward to run his lungs. Exhale step back to plank. Inhale. Engage your core. Press back to your heels. Excel. Drop to your knees and Lowell the way down to the mat in how Press into your palms and come up into cobra. Draw your shoulders back. Exhale lower back down. Press your hips back towards your heels. Tuck your toes and lift up into downward dog. Inhale. Come up to your tiptoes. Stretch your feet, excel. Press your heels back down towards the mat and fully extend your spine and again inhale. Come up to tiptoe structure, feet excel. Lower your heels. Impress into your poems. Bring your right foot towards the middle of your mat. Inhales it. Your left leg up to this guy. Point your toes. Excel step your left foot, then your right foot in between your hands in how Look up, exhale. Fold in how Look up, Sweep your arms out and up. Come up excel Bring your hands back down by your sides. Inhale soup, your arms out, end up, reach up Exiles one. Dive down into Ford. Fold in how look up, Draw your shoulders back. Exhales that your right foot back this time. Bring your palms flat to the map in house with your left hand up to this guy. Reach up. Exhale. Bring your left hand down and walked to the back of your map for side land in how sink your hips exhale, walk your hands to the top of your mat to come up to your fingertips. Inhale. Extend your spine forward. Look up. Exhale, straighten your front leg and bring your forehead towards your knee. Flex your left foot. Inhale. Come forward into Runner's lunge fully straight in your back leg. Exhale, straighten your front leg and flex your left foot in hell. Walk your hands forward to Runner's lunge. Exhale, straighten your front leg and fold forward. Inhale, Walk your hands forward to Runner's lunge exhales step back to plank. Inhale, engage your abs. Lift your chin. Exhale drop to your knees and Lowell the way down to the mat. Inhale, press into your palms and come up into cobra. Look up. Exhale lower back down. Press your hips back towards your heels. Tuck your toes and lift up into downward dog. Bring your left foot towards the middle of your mat. Inhale, sweep your right leg up to the sky. Point your toes. Excel. Step your right foot than your left foot in between your hands in how look up excel, fold inhale. Look up. Sweep your arms out and up. Come up. Exhale. Bring your hands back down by your sides. You can bring your feet together for chair pose will keep them hip width apart. For more stability in how bend your knees and sweep your hands back. Exhale. Bring your hands forward and up into Chapo's in. How reached through your fingertips. Excel. Press your palms together at your chest. Bring your left elbow to the outside of your right knee and twist your upper body to the right. Take a deep breath in exhale, keep your knees bent and bring your arms back up by your ears in how Look straight ahead. Exhale. Press your palms together at your chest. Bring your right elbow to the outside of your left knee and twist your upper body to the left. Take a deep breath in exhale. Keep your knees bent and bring your arms back up by your ears in how reach to your fingertips. Exhale, stand up and bring your hands back down by your sides. Inhale Benjani. Sweep your hands back and up into Chapo's Exhale Stand up in Swan. Dive down into forward fold. Inhale, Bend your knees day as low as you can and come back into tear. Exhale, straighten your legs and swan dive down into forward. Fold in how bend your knees and come back into test a low. Exhale stand up and swan dive down into forward fold. Last time. Inhale, Bend your knees and come back into chair. Exhale, stand up and swan dive down into forward fold. Inhale Look up stretchers. Find forward. Exhale, step your left foot, then your right foot back to downward dog in how? Bring her left foot towards the middle of your mat Soup your right leg up to this guy Excel Benjani and drop your right foot back in How? Open up your hips Exhales that pure right foot in between your hands Inhale soup your right hand up to this guy. Exhale, bring your right Turn down and walk your hands to the back of the map for side Lunge in how Flex your right foot excel. Walk your hands to the top of the map. Inhale Look up. Press back to your left heel. Exhale step back to downward dog. Inhale, bring your right foot towards the middle of your mat. Super left leg up to this guy. Excel Benjani and drop your left foot back in had allow your hips to fall open. Exhale, step your left foot in between your hands in hell. Soup your left hand up to this guy Excel Bring your left hand down and walk your hands to the back of your mat for sidelined in how flex your left foot excel. Walk your hands to the top of your mat in how lift your chin. Press back through your right heel. Exhale step back to downward dog to come down to the mat for our core work. You could drop onto all fours and come to seated or try jumping through. If you want to challenge yourself, bring your hands back about a foot and is wide is the mat. Bend your knees a lot. Look up to the top of your mama. Take a deep breath in and exhale. Jump your feet through your hands. It may take you several attempts before you make a smooth transition, but it will become easier with practice. Bring yourself to the middle of your map in house it up. Tool exhales slowly Lower your upper body down to the mat and hug your knees into your chest. Lift your head and neck off the mat and in delays your hands behind your head. For some yoga bicycles, bring your shins parallel to the mat, your thighs at 90 degrees in flex your feet. Take a deep breath in Exhale. Straighten your right leg and bring your right elbow to your left knee in how come back to center. Exhale, straighten your left leg and bring your left elbow to your right knee. Inhale, Come back to center. Exhale right inhale center eggs are left in house. Cente exhale right in house center. Eggs are left in house center. Exhale right in how cente exhale. Left in health center, straighten your legs up to this guy in flex your feet for straight leg bicycles. Keep your head and neck off the mat in how lift your right elbow to your left knee and lower your right leg. Exhale. Lift your left over to your right knee and lower your left leg in how right? Exhale left in. How right XLs in How right Excel left in hell, right? Exhale Left in hell, right? Xlf in how right eggs are left in. How right? Xlf. Hug your knees into your chest and lower your head down to the mat. Bring your shins back to parallel with the mapped and stretched both arms out in a T. For reclining spinal twists, take a deep breath in exile. Drop your knees to the right in how you use your obliques to bring them back to center. Excel. Drop your knees to the left in how bring them back to center. Exhale right in house. Cente Excel left in house center. Exhale right in house center XLs in house Ente Exhale right in house center, Exhale left in hell cente. Hug your knees into your chest and walk 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 mat and fall open. Relax your hands. Palms facing up. Shoulder blades. Rest evenly on the ground. Close your eyes. Bring your awareness toe all the places where your body is in contact with the mat to your heels, Cobb's and the backs of your thighs to your sacrum, upper back shoulders, elbows, forums, fingers, knuckles and the curve at the back of your head. Become aware of your whole body and of your breath moving in and, uh, as you lie still in silent, allow your body to rest and refresh and your mind to become calm and clear. When you are ready, roll onto your right side and gently bring yourself up to sitting. Now you can move back into your day 10. Joint Care: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Draw your shoulders back, Borden across your collarbones and look straight ahead, but likes your arms by your sides. Thank than all the way from the soles of your feet up to the crown of your head. Soften and relax your jaw, your cheeks and your tongue from the roof of your mouth. Close your eyes. Many forms of exercise, increased strength, flexibility and aerobic fitness. But yoga is unique in that it also helps to restore natural range of motion, which is crucial for maintaining optimal joint health. In today sequence. See if you can identify any improvements in your mobility or ease of movement. Sealed 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 in test to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. Bring your feet together will keep them hip with the park. Take a deep breath in circle your arms out and up. Look up Excels one. Dive down into forward fold in how Look up stretches Find forward Exhale, Step your left foot back, Drop your knee and release your back foot in lowland in hell. Soup your arms out and up into crescent Man, bring your palms together. Exhale, bring your left forearm to your front thigh and twist to the right, deepening the stretch in your left hip. Flexes inhale. Draw your right shoulder back. Excel, bring your hands back down to the mat. Inhale, tuck your back toes and step your right foot back to plank exiled. Drop to your knees and though all the way down to the mat in how, press into your palms and lift up into cobra Excel, lower back down. Hug your elbows in close and again inhale. Press into your palms and lift up into cobra. Exhale lower back down. Last time in how left up into cobra, Draw your shoulders back. Exhale lower back down. Press your hips back towards your heels, tuck your toes and lift up into downward dog. Inhale. Step your left foot forward for low lunge on the other side. Excel, drop your right knee and release your back foot. Inhale Sweep your arms out, End up Look up Exhale Bring your right forearm to your front thigh and twist to the left in hell. Draw your left shoulder back Exhale Bring your hands back down to the mat Inhale, step your right foot in between your hands and look up. Exhale, Fold in how micro Bend your knees. Look up, Sweep your arms out and up Come up that cell but your hands back down by your sides Inhale soup, your arms out, end up, reach up Excels one. Dive down into forward Fold in how look up, Draw your shoulders back. Exhale, step your left foot back, drop your knee and release your back foot in lowland. Inhale, Sweep your arms out, end up. Bring your palms together. Exhale Bring your hands back down to the mat. Inhale look up. Deepen distract in your left hip flexes excel. Shift your weight back toe half monkey. Flex your right foot to feel a stretch in your right hamstring. Inhale. Come forward into lowland. Look up excel rock back toe half monkey Square your hips with the mat. Inhale, Come forward into lowland Excel last time. 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Excel, drop your left shoulder back and open up your chest in how gently pull your foot and towards you exhale. Drop your hips. Take one more deep breath in Exhale, release your ankle walk your left for 10. Bring your hands back down to the mat and lift your hips up into downward dog in how? Press into your palms. Stretch just fine. Exhale dropped down onto all fours in hell. Suit both feet to the right. Sit back and bring your right foot to the outside of your left eye. Exhale, bring your left elbow outside your right knee and place your right fingertips behind you on the man. Inhale, sit upto XLT is to the right in how lengthen your spine. Excel Joyal right shoulder back. Take one more deep breath in and exhale. Come back to center. Place your hands behind you on the mat and lift up into downward dog. Exhale. Bring your left palm to the center of your mat. Take hold of your left ankle and look up to the sky and revolved. Downward Dog Excel Released the post Inhale. 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Step your left foot in between your hands, soup your right foot to the left and sit back in the middle of your mat. Rest your hands on your knees. Inhale, sit upto. Exhale slowly Lower your upper body down to the mat, hug your knees into your chest and rock gently from side to side. Release your arms and legs and lie back and final resting pose. Let your feet come is why does the matter and fall open. Relax your hands. Palms facing up. Shoulder blades. Rest evenly on the ground. Close your eyes. Draw your awareness to the sensations in all 10 toes to the sensations in your feet, ankles, lower legs, knees, sighs and hips. Bring your attention to your belly breathing in and, uh, and to your chest rising and falling. Feel the sensations in your fingers. Hands, Um, shoulders, neck face and Ted finally become aware of your whole body. When you are ready, roll onto your right side and gently bring yourself up to sitting. Now you can move back into your day. 11. Breath and Movement: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Roll your shoulders up, back and down and look straight ahead. Let your arms for naturally by your sides. Gently engage your core muscles. Press into your feet and lengthen all the way up your spine and neck to the top of your head. Soften and relax your jaw and the muscles in your face. Close your eyes. Practicing the sequences in the mobility challenge not only improves range of motion in the primary joints, such as the ankles, knees, hips, shoulders and spine, but also in the smaller joints in the hands, feet and rib cage. In today sequence, try to focus on integrating breath and movement to release tightness and increased mobility in the ribs and thoracic spine. 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 in chest to rise and full. Take one more deep breath in and out. Let your breath return to its natural rhythm and continue to breathe in and out the nose throughout the sequence. Open your eyes. Bring your feet together. Will keep them hip width apart. Take a deep breath in and circle your arms out and up. Look up excels one. Dive down into forward fold in her look up stretchers, find forward. Exhale, step your left foot back to Runner's Lunge in hell. Sweep your arms forward and up into high lunge exile. Sink into the pose in how, reach up through your fingertips. Exhale, Bring your hands back down to the mat and step back to downward dog in how. Row forward into plank Excel dropped your knees and lower all the way down to the mat in how Press into your palms and come up into cobra. Draw your shoulders back. Exhale lower back down. Press your hips back towards your heels. Tuck your toes and lift up into downward dog in how price into your palms. Lengthen your spine. 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Press your hips back towards your heels, tuck your toes and lift up into downward dog. Inhale. Bring your left foot towards the middle of your mat. Sweep your right leg up to the sky. Exile, bring your need to your right triceps in hell. Sweep your like back up Exhale. Bring your need to your left triceps Inhale Sweep your leg back up and again Exhale Bring a need to your right Tricep inhales You've your leg back up Excel Bring your need to your left Triceps inhales you build like back up Exhale Bring your right foot back to the mat for the other side Inhale, See if your left leg up to this guy. Exile, Bring your need to your left triceps in house. 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Exhale, step your left foot back to run his Lund Inhale. Sweep your arms forward and up into high lunge Excel. Press your palms together at your chest. Bring your left elbow to the outside of your right thigh and twist your upper body to the right in revolved side angle pose. Inhale focus on your balance. Excel, let alone the air out. Inhale twist a little deeper. Exhale. Bring your hands back down to the mat and step back to downward dog in how come into plank , Excel, rock forward and lower halfway down in how come through to cobra or upward facing dog. Look up. Exhale. Roll over your tears into downward dog in how press into your palms excels that your left foot in between your hands turn your back heel down and circle your arms up into Warrior two. Line up your front teal with the middle of your back foot and look straight ahead in how Reach to your fingertips. Exhale, circle your hands back down to the mat. Inhale, step your right foot in between your hands and look up. Exhale, fold. Inhale. Bend your knees, sweep your arms forward and sit back and tear. Exhale stand up and bring your hands back down by your side in help and your knees and sweep your hands back. Exhale. Bring your hands forward and up into Chapo's in How drop your hips exhale Stand up in swan . Dive down into food, fold in her look up, exhales that feel right foot back this time. Inhale, Sweep your arms forward and up into high lunge. Exhale. Press your palms together at your chest. Bring your right elbow to the outside of your left thigh and twist to the left in house. Straighten your back leg as much as you can exhale. Try to hold the post. Still in hell. Twist a little deeper. Exhale, bring your hands to the mat and step back to downward dog in how Row forward into plank. Exhale level halfway down. Inhale. Come through to upward facing dog exhale Roll over your tears into downward dog in how lengthened to your spine Exhale, step your right foot in between your hands. 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Push back through your left heel to straighten your back leg as much as you can in how reach up to your fingertips. Exhale carefully release the pose and bring your hands to the mat either side of your front foot. Inhale, step your left foot in between your hands and look up. Excel. Fold in how Ben Jundi Sweep your arms up and sit back in town. Exhale. Stand up and bring your hands but down by your sides. Inhale Benjani. Sweep your hands back and up into Chapo's Exhale Stand up. It's one. Dive down into forward fold. Inhale come halfway up. Exhales that pure right foot back This time. Inhale, Sweep your arms forward and up into Highland. Exhale, turn your right till down to the mat and open up into Warrior two in how cinco hips and reached through your fingertips. Exhale, bring your palms together and twist to the left. Did you come up onto the ball of your right foot in how rich you are, right down down to the floor and your left hand up to this guy exhale. Push back to your right, Tilda, straighten your right leg in how Look up to your fingertips. Exhale carefully release the pose and bring your hands back to the mat. Inhale, step your right foot in between your hands and look up. Exhale. Fold in how Benjani sweep your arms up and sit back in tear. Exhale, stand up and bring your hands back down by your sides. Bring your feet. Tip. Put the part in hell soup your arms out, end up, look up, excels one. Dive down into forward fold. He'll tell your feet to the edges of your mat and bend your knees to come down into a squat . Bring your upper body in between your thighs and touch your palms together. Inhale, lengthen your spine. Exhale. Press your triceps against the insides of your knees to open up your hips. Bring your hands behind you. Sit back in the middle of your mark, inhale, stretch out your legs and point your toes. Exhale slowly. Lower your upper body down to the map that your feet come as wide as the matter and fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes, but likes your toes. The arches of your feet, the tops of your feet, your ankles. Lower legs, knees, thighs, hips, abs, Lower back, Jess. Shoulders, um, hands, fingers, Joel, lips, cheeks and Isaac. Since the feeding of relax ation flowing from your toes all the way up to the crown of your head, has he lie still in silent? Allow your body to rest and refresh and your mind to become calm and clear. When you are ready, we'll onto your right side and gently bring yourself up to sitting now you could move back into your day. 12. Performance: stand at the top of your mat with your feet hip width apart. Terry's pointing forward in mountain pose. Live your test. Drop your shoulders back and look straight ahead. Allow your arms to full by your side gente engage your abs. Press into your feet and lengthen all the way up your spine and neck to the top of your head. Relax your jaw cheeks and any tension across your forehead. Close your eyes. The workouts in the mobility talent to some of the most demanding in the studio. 15. Siri's as they combine a myriad of different skills, including strength, balance, coordination, stamina, agility, a mental concentration. The integration of all these gills makes this challenge and ideal cross training tool to enhance athletic performance. Try to focus all your attention on today sequence To get the best results, 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 in test to expand and contract. Take one more deep breath in and out. Let your breath return to its not tour with them. Open your eyes bring your feet together will keep them hit. Put the part. Look straight ahead at a pointer I line that isn't moving to help you with your balance. Take a deep breath in and slowly circle your arms out and up. You come up onto tip Terri's Exhale. Lower your hands brought down by your sides. Bring your heels to the mat in how Circle your arms out and up. Come up to tip toes. Reach up. Exhale lower your hands back down by your sides. Bring your heels to the max. Last time. Inhale, Sweep your arms out, end up, come up to tiptoe. Stretch up. Exhale, lower your hands but down by your sides. Bring your heels to the mat. Inhale super arms out and up. Look up! Exhales one. Dive down into forward fold. Inhale. Come halfway up. Draw your shoulders back. Exhale, Step your left foot back to runner's lunge. Bring your palms flat to the mat. Inhale soup your right hand up to this guy. Open up your chest. Exhale. Bring your right. Turn down and walk your hands to the back of your mat for side lunge, Inhale. Walk your hands to the top of your mat and come up to your fingertips. Exhale, straighten your front leg and bring your forehead towards your knee. Square your hips with the mat. Inhale. Come forward into Runner's lunge. Pressed back to your left heel. Exhale, straighten your front leg and flex your right foot. Inhale. Walk your hands forward to Runner's lunge. Look up. Exhale, straighten your front leg and fold forward last time. Inhale. Come forward into runners. Land. Exhale Step back to plank in hell. Engage your core. Press back through your heels. Exhale, drop to your knees and they're all the way down to the mat. Inhale, press into your palms and come up into cobra. Exhale, lower back down. Press your hips back towards your heels, tuck your toes and lift up into downward dog. Bring your right foot towards the middle of your mat. Inhale super left. They up to this guy. Open up your hips, excel Benjani and draw big circles into your belly out around on the other way. Inhale soup, your leg back up. Point your toes. Exhale. Step your left foot than your right foot in between your hands. Inhale look up, Exhale, fold in her Look up. Sweep your arms out and up Come up, exhale Bring your hands back down by your sides in house If your arms out, end up, reach up Excels one Dive down into forward fold in how Look up Stretchers buying forward Exhale, Step your right foot back this time Bring your palms back to them at inhale Sweep your left hand up to this guy. Open up your chest, excel Bring your left hand down and walked to the back of your mat for side land. Inhale. Walk your hands to the top of your mat and come up to your fingertips. Exhale, straighten your front leg and bring your forehead towards your knee. Flex your left foot in how come forward to run his Lund sink into the stretch in your groin . Exhale, straighten your front leg to stretch your left hamstring. Inhale. Come forward to run his lands. Look up. Exhale, straighten your front leg and fold forward. Inhale. Come forward to run his Lund. Exhale. Stepped back to blank in hell. Engage your abs. Lift your chin excel. Drop to your knees and there were all the way down to the mat. Inhale, come up into Cobra. Draw your shoulders back. Exhale lower back down. Press your hips back towards your heels, tuck your toes and lift up into downward dog. Bring your left foot towards the middle of your mat. Inhale, sweep your right leg up to this guy. Open up your hips, excel Benjani and draw big circles into your belly Out and round on the other way inhales you peel leg back up. Point your toes. Excel Step your right foot than your left foot in between your hands in how look up excel. Fold in how look up, Sweep your arms out, end up, come up excel. Bring your hands back down by your sides in how bend your knees and sweep your hands back. Exhale. Bring your hands forward and up into Chapo's in. How reached through your fingertips. Shift your weight back until heels exhale. Intellectual thing is at the base of your spine in how draw your shoulders back, look up. Exhale, straighten your legs and fold forward. Bring your arms up over your head in how bend your knees and come back to Jack. Exhale, straighten your legs and fold forward. Drop your hands towards the mat in How Come back to jazz sink your hips excel Fold forward . That's do that three more times. Inhale Come back to Ted. Draw your shoulders back. Exhale, fold forward. Drop your hands closer to the mat. Inhale. Come back to tear. Drop your hips excel Fold forward last time. Inhale. Come back to tear. Look up. Exhale, fold forward. Allow your neck and shoulders to relax. Inhale. Come back to chat. Sweep your arms up by your ears. Exhale stand up and bring your hands back down by your sides. Inhale super arms out and up. Look up! Exhales one dive down into forward fold Inhale look up Stretch was fined forward Exhale step back to downward dog. Inhale. Bring your left foot towards the middle of your mat Soup your right leg up to the sky. Exhale, Step your right foot in between your hands in house people, right Town up to this guy. Reach up. Exhale. Bring your right. Turn down and walk your hands to the back of your match for side lunge. Inhale. Walk your hands to the top of your mat. Look up. Exhale Step back to downward dog in hell. Roll forward into Plank Excel Soup your left hand up to this guy. Stack your feet and come into side plank on your right hand in how reached through your fingertips. Exhale, step your left foot back toe Wild thing in how Lift your hips up, Exhale. Relax your head and neck in our reach. Back our actual spine. Exhale, Come back to plank inhale, engage your abs. Exhale rock forward and lower halfway down in how come through the upward facing dog. Press into your poems. Excel, Bolivia. 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Or, if you want to try jumping through, bring your hands back about two foot and is why does the mat bend your knees a lot? Look up to the top of your mat. Take a deep breath in exhale. Jump your feet through. Keep practicing this move until you could make a smooth transition every time. Bring yourself to the middle of your mat in house it up Tool. Exhale slowly. Lower your upper body down to the mat until gurneys into your chest straight on both legs Up to this guy. Flex your feet and press your lower back into the match. Bring your hands palms facing down just under your sake room to protect your lower back or , for more of a challenge, you can keep your arms by your sides impress into your palms. Inhale, flex your feet and lower Exhale, point your feet and left in hell Flex and lower Excel Point and Left in hell Flex in lower Exhale Point and Left in Hell Flex in Lower Excel Point and left. Let's draw circles. You may want to bring your hands under your sacrum. Four to the right, Try to bring your feet is close to the mat as you can. I'm four to the left. Circle your feet all the way down and sweep them back up in how. Flex your feet, lower halfway and hold seeing your lips and take smooth and even breath. Press your lower back into the match almost there. Take one more deep breath in and excel how gurneys into your chest and gently rock from side to side. Release your arms and legs and lie back and final resting. Pose that your feet come as wide as the matter and fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Bring your awareness toe all the places where your body is in contact with the map to your heels, cops and the backs of your thighs to your sacrum. Upper back shoulders, elbows, forums, fingers knuckles on the cover at the back of your head. Become aware of your whole body and of your breath moving in and out as you lie still and silent. Allow your body to rest and refresh and your mind to become common Clear. When you are ready, roll onto your right side and gently bring yourself up to sitting. Now you can move back into your day. 13. Effortless: stand at the top of your mat with your feet hip width apart. Terry's pointing forward in mountain pose. Lift your chest, roll your shoulders back and look straight ahead. Allow your arms to fall naturally by your sides. Relax your toes and lengthened all the way from the soles of your feet up to the crown of your head. Balance your weight evenly from front to back and side to side. Cell. Phone your Joel and the muscles in your face. Close your eyes. In yoga, the greater your level of skill, the less effort you need to exact the process of yoga. It conditioning is slow and systematic, and you'll find the benefits unfold gradually. Try to approach today sequence with a sense of ease, relaxing into the poses and allowing your body to unlock and open naturally. 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 in chest to rise and full. Take one more deep breath in and out. Let your breath return to its not tour with them. Open your eyes bring your feet together or keep them hit. Put the part Terry's point straight ahead. Take a deep breath in circle your arms out and up. Look up Excels one. Dive down into forward fold. Inhale Look up stretchers. Find forward. Exhale, step your left foot back, Drop your knee and release your back foot in lowland. Inhale soup your arms out and up into crescent Lunge. Bring your palms together. Excel. Bring your left forearm to your front thigh and twist to the right, deepening the stretch in the left hip. Flexes in how Draw your right shoulder back excel. Bring your hands back down to the mouth. Inhale, tuck your back toes and step your right foot back to plank. Exhale. Drop to your knees and Lowell the way down to the mat in how Press into your palms and lift up into Cobra Excel lower back down. Press your hips back towards your heels, tuck your toes and lift up into downward dog. Inhale. Bring your left palm to the center of the mat. Take hold of your left hand, cut and look up to this guy and revolved Downward Dog Exhale. Release the pose. Inhale, bring a right palm to the center of the mat. Take hold of your right ankle and look up. Exhale. Come back to center. Inhale step your left foot forward for low lunge on the other side. Excel, drop your right knee and release your back foot in house with your arms out. End up, look up. Exhale Bring your right forearm to your front thigh and twist to the left in how Draw your left shoulder back. Exhale. Bring your hands back down to the mount. Inhale, step your right foot in between your hands and look up. Exhale, Fold in how look up soup your arms out. End up, come up, exhale. Bring your hands back down by your sides in house. If your arms out, end up, reach up, excels one. Dive down into forward fold in how look up, Draw your shoulders back. Exhale, step your left foot back, drop your knee and release your back foot and how soup your arms out and up. Bring your palms together. Exhale. Bring your hands back down to the mat, Inhale. Look up, sink into the stretch in your left hip flexes excel, shift. You'll wait back toe half monkey Flex your right foot to feel a stretch in your right hamstring. Inhale. Come forward into low lunge. Look up, Excel, rock back to half monkey. Square your hips with the matter in how come forward into lowland. Exhale last time. Look back to half monkey. Flex your right foot in how come forward into lowland. Exhale, tuck your back toes. Step back to plank. Drop to your knees and low all the way down to the mat in how Press into your palms and lift up into cobra. Exhale, lower back down. Hug your elbows in close and again inhale. Press into your palms and lift up into Cobra Excel. Lower back down. Last time in how lift up into cobra. Draw your shoulders back. Exhale lower back down. Press your hips back towards your heels, tuck your toes and lift up into downward dog. Inhale, step your left foot in between your hands for low lunge on the other side, Excel, drop your right knee and release your back foot. Inhale, Sweep your arms out, end up. Look up. Exhale. Bring your hands back down to the mat in how lift your chin and drop your hips Excel Shift your weight back to half Monkey flexor Left foot inhale Come forward to low lunge Look up Excel Rock back toe, half monkey in How come forward into lowland Exhale Last Time wrote back toe half monkey Inhale Come forward Tuck your back toe, step your right foot in between your hands and look up Excel Fold in how Look up, Sweep your arms out and up. Come up, exhale Bring your hands back down by your sides in house it. Arms out, end up, reach up excels one. 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Exhale low halfway down. Inhale. Come through to upward facing dog. Exhale, Roll over your toes into downward dog in How present your palms structures. Fine Excel dropped down onto all fours. Inhale suit both feet to the right. Sit back and bring your right foot to the outside of your left thigh. Excel, bring your left elbow outside your right knee and place your right fingertips behind you on the map in house. Sit up tall. Excel to us to the right in how lengthen your spine. Excel Joyal right shoulder back. Take one more deep breath in and exhale. Come back dissenter. Place your hands behind you on the mat and spin all the way around to the other side. Bring your right elbow outside your left knee and place your left fingertips behind you in house. Sit up tool Excel trees to the left in how lengthen exhale. Draw your left shoulder back. Take one more deep breath in and exhale. Come back to center and release the pose. Inhale, stretch out your legs, pointing your toes. Excel lower your upper body down to the mat for final resting. Pose let your feet come as wide as the matter and fall open. Relax your hands. Palms facing up Shoulder blades rest evenly on the ground. Close your eyes, Joel. Your awareness to the sensations in all 10 toes to the sensations in your feet. Ankles, lower legs, knees, guys and hips. Bring your attention to your belly, breathing in and out and to your chest, rising and falling. Feel the sensations in your fingers. Hands ums, shoulders, neck, face undead. Finally, become aware of your whole body as you lie still and silent. Allow your body to rest and refresh and your mind to become calm and clear. When you are ready, we'll on to your right side and gently bring yourself up to sitting. Now you can move back into your day. 14. Refine: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Lift your chest, roll your shoulders back and look straight ahead that your arms full by your sides. Gently engage your core muscles. Press into your feet and lengthen all the way up your spine and neck to the top of your head. Soften and relax your jaw, your cheeks and your tongue from the roof of your mouth. Close your eyes. The best kept secret in yoga is that there is no single correct way to do the poses. Our bodies are all completely unique, strong in some areas and weak and others flexible in some parts and tight and others in today sequence. Think about adapting the postures to suit the needs of your body. 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 in chest to expand and contract. Take one more deep breath in and out. That job breath returned to its not too over them. I've been your eyes. Bring your feet together will keep them hip with the part if you prefer, take a deep breath in Circle your arms out and up. Look up. Exhale swan, Dive down into forward. Fold Benjani's and bring your fingertips to the map in how look up structural spying forward. Exhale, Step your left foot back to runner's lunge. Inhale. Sweep your arms forward and up into high lunge. Exhale, sink into the pose in how relax your toes and reach up to your fingertips. Press your left heel back. Excel. Bring your hands back down to the mat and step back to downward dog. Bend your knees, lengthen your spine and walk out your feet to loosen up the backs of your legs. Shake your head to release any tension in your neck and shoulders in how press into your palms stretches fine. Exhale. Come forward into plank. Drop to your knees and there are a lot the way down to the mat. Inhale. Press into your hands and come up into cobra. Draw your shoulders back. Exhale lower back down. Press your hips back towards your heels, tuck your toes and lift up into downward dog. Inhale. Rotate your arms outward to feel a broadening across your upper back excels. Step your left foot in between your hands in hell. Sweep your arms forward and up into high lunge Excel Press. You're right till back. Inhale, relax your shoulders and reach up through your fingertips. Excel, bring your hands back down to the mat. Inhale, step your right foot in between your hands and look up Excel. Fold in how micro Bend your knees, Look up, Sweep your arms out, end up, come up, exhale. Bring your hands but down by your sides. Inhale. Sweep your arms out, end up, reach up. Excel Swan Dive down into forward fold in how look up, draw your shoulders back. Excels that feel right foot back this time. Inhale. Sweep your arms Ford in, up in the highlands. Exhale, sink into the pose in how drawer up from your bottom ribs. Excel. Bring your hands back down to the mat and step back to downward dog in how. Row forward into blank excel. Drop to your knees and lower all the way down to the mat in how come up into cobra. Exhale, lower back down. Press your hips back towards your heels. Tuck your toes and lift up into downward dog in how Bend your elbows and dive in between your hands into upward facing dog. Exhale, Roll over your tears into downward dog and again in how bend your elbows and dives due to upward facing dog excel of all over your toes into downward dog. Last time in how Dive through to upward, facing dog excel of all over your toes into downward dog in how press even the into both hands. Exhale, Step your right foot in between your hands and look up. Inhale soup, your arms forward and up into highland exile. Drop your hips. Inhale. Straighten your back leg as much as you can excel, Bring your hands back down to the mat. Inhale, step your left foot in between your hands and look up Excel. Fold in how look up, Sweep your arms at end up. Come up, exhale. Bring your hands back down by your sides. Inhale, bend your knees and sweet your hands back. Exhale. Bring your hands forward and up into Chapo's in how? Reach to your fingertips. Shift your weight back into your heels. Exhale stand up in Swan. Dive down into forward fold in how Look up, stretch your spine. Forward Excel. Step your left foot back to run his lunch in house. Sweep your arms forward and up into Highland. Exhale. Lean your torso forward in how pressed down into your right foot. Sweep your hands back behind you and bring your weight forward into warrior. Three. Excel. Flex your back foot and turn your palms down in how reach back through your fingertips. Draw your shoulders back. Exhale, bend your right knee and step back. Toe high. Lunge in how reach up, exhale. Bring your hands back down to the mat and step back to downward dog in how. Row forward into plank. Excel low halfway down. Inhale come through toe upward facing dog. Look up. Exhale. Roll over your toes into downward dog. Take a deep breath in excels. Step your left foot in between your hands. Turn your back heel down and circle your arms up into Warrior two. Inhale, reach to your fingertips. Excel. Drop your hips in how relaxed the muscles in your face. Exhale. Circle your hands back down to the mat, step back to plank and level halfway down in how come through upward. Facing dog excel, Roll over your toes into downward dog in how Benjani's jetro spine excel. Step your left foot in between your hands in house. If your arms up into Highland exhale, Lean your torso forward in how pressed down into your left foot. Sweep your hands back and bring your weight forward into warrior three. Excel. Flex your back foot and turn your palms down and how draw your shoulders back. Exhale, bend your left knee and step back to high lunge in her reach up to your fingertips. Xolo your hands to the month and step back to downward Dog in how. Row forward into plank, Excel, rock forward and low halfway down in how come through the upward facing dog excel. Roll over your toes into downward dog. Take a deep breath in exhale. Step your right foot in between your hands. Turn your back, kill down and circle your arms up into Warrior two in how reach to your fingertips. Exhale, Drop your hips in how draw your shoulders away from your ears. Exhale, circle your hands back down to the mat. Inhale, step your left foot in between your hands and look up. Excel, fold in how Benjani sweep your arms forward and sit back and tear. Exhale, stand up and bring your hands back down by all sides in How Benjani's Sweep your hands back and up into Chapo's Exhale Stand up in Swan. Dive down into forward. Fold in How come halfway up. Exiles step your left foot back to run his Lund Inhale. Sweep your arms forward and up into Highland Excel. Turn your left heel down to the mat and open up into Warrior two in how reached through your fingertips. Excel, bring your left hand to your left hip and your right fingertips to the map beside your right foot. Take a deep breath in excel. Lift your back foot up into violence in half moon. Bring your fingertips directly underneath your shoulder and flex your left foot. Take a deep breath in exhale carefully Step back to Warrior two in how reach to your fingertips. Exhale, circle your hands back down to the mat and step back to downward dog. Take a deep breath in excel. Step your left foot in between your hands. Inhale, sweep your arms up into highland XLT. Annual right till down to the mat. and open up into Warrior two. In how drop your shoulders excel, bring your right down to your hip and your left fingertips to the mat. Besides your front foot, take a deep breath in Exhale. Lived your back foot up into balancing half moon. Bring your fingertips directly underneath your shoulder and flex your right foot and flexible in how. Hold the post. Study. Exhale carefully. Step back to warrior. Two. Inhale, Drop your hips. Exhale Circle your hands back down to the mat. Inhale, step your right foot in between your hands and look up. Excel. Fold in how Benjani sweep your arms up and sit back in chair. Exhale, stand up and bring your hands back down by your sides. Inhale, Sweep your arms out and up. Arch back excels one. Dive down into forward fold in how look up stretchers buying forward Excel Step back to downward dog. Bring your feet together and walk your hands or the way back to your feet in how look up, excel Benjani's and bring your fingertips to the mat for crow pose. Check that the balls of your feet attaching. Bring your knees out wide and place your palms on the mat, shoulder width apart. Lower your upper body between your knees and press your upper arms against your shins. Come up onto the balls of your feet. Spread your fingers wide. Impress into your palms. Squeeze your knees family against your upper arms. Lean forward so that your weight shift from your feet to your hands and lift your hips. Keep leaning forward until your feet begin to lift off the floor. If your feet didn't lift all the way up, that's a gay. Keep practicing and refining the pose. If your feet do come up, lift them even higher and start to straighten your elbows. Keep squeezing your knees in and look at the mat a few inches in front of you to stop you toppling forward. When you want to come down, carefully drop your feet back down to the mat and sit in the scott. Bring your palms together, bring your hands behind you and come to the middle of your mat in house. Stretch out your legs. Point your toes. Exhale. Lower your upper body slowly down to the mat for final resting. Pose that your feet come is Why does the matter and fall open. Relax your hands. Palms facing up Shoulder blades. Rest evenly on the ground. Close your eyes. Relax your toes, the arches of your feet. The talk to your feet, your ankles. Lower legs, knees, guys. Hips. Uh, lower back chest, shoulders, ums. Hands, fingers. Joel Lips cheeks on guys, since the feeding of relax ation flowing from your toes all the way out to the crown of your head. As you lie still and silent, allow your body to rest and refresh and your mind to become calm and clear. When you already roll onto your right side and gently bring yourself up to sitting Now you can move back into your day. 15. Energise: stand at the top of your mat with your feet hip width apart. Terry's pointing forward in mountain pose. Draw your shoulders back and broaden across your collarbones that your arms for naturally by your sides and look straight ahead. Press into your feet. Gente engage your abs and lengthen all the way up your spine to the top of your head. Relax your jaw and the muscles in your face. Close your eyes. Just two more days to go in the mobility challenge. In today's energizing sequence, we're going to practice forward, bends side. Ben's back, bends interests to increase mobility, elasticity and flexibility throughout your body to help you perform at your very best and everything that you do. 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 just to rise and full. Take one more deep breath in and out. Let your breath return to its natural rhythm and continue to breathe in and out the nose throughout the sequence. Open your eyes. Bring your feet together will keep them hip with the park Take a deep breath in Circle your arms out and up Look up Excels one Dive down into forward fold Inhale Look up Draw your shoulders back Excel Fold Inhale Look up Sweep your arms out and up Come up Exhale Bring your hands back down by your sides in house If your arms out end up, reach up Excels one Dive down into forward fold and how Look up stretches Buying forwards Exhale Fold in how Look up to keep your arms out and up Come up, Exhale Bring your hands back down by your sides. Look straight ahead in house. If your arms out and up, take hold of your left dressed with your right hand Reach up. Exhale bend to the right. Inhale, Come back to center, take hold of your right wrist Stretch up. Exhale bend to the left, Inhale, Come back to center, bring your palms together. Arch back, ex house one. Dive down into forward fold. Inhale. Come halfway up. Draw your shoulders back, exhales Step your left foot back to runner's lunge. Bring your palms flat to the map in house people right turned up to this guy. Reach up, Excel bring your right turn down and walk your hands to the back of your map beside lunch. In how, What? Go hands to the top of your mat and come up to your fingertips. Exhale, straighten your front leg and bring your forehead towards your knee. Square your hip to the mat. Inhale. Walk your hands forward to run his land. Look up. Exhale, straighten your front leg and flex your right foot in hell. Walk your hands forward to run his land. Look up. Exhale, straighten your front leg and fold forward. Last time. Inhale. Come forward to run his land. Exhale step back to plank. Inhale, engage your core. Press back to your heels. Excel. Drop to your knees and Lowell the way down to the mat in how Press into your palms and come up into Cobra. Exhale, lower back down. Press your hips back towards your heels. Tuck Kyoto's and lift up into downward dog. You know Benjani's and fully extend us fine. Exhale, step your left foot than your right foot in between your hands in how look up Excel, fold and now look up Soup your arms out. End up, come up X over your hands back down by your sides inhales If your arms out end up, reach up, exhales one. Dive down into forward fold. Inhale Look up. Stretch your spine forward. Exhale. Step your right foot back this time. Bring your palms Fact to the matter. Inhale, Sweep your left hand up to this guy. Draw your left shoulder back. Exhale, bring your left hand down and walked to the back of your mount for sidelined in How? Walk your hands to the top of your mat. Look up. Exhale, straighten your front leg and bring your forehead towards your knee in hell. Come forward to Runner's lunge. Sink into district in your groin. Exhale, straighten your front leg and flex your left foot in her. Walk your hands forward to run his land. Look up, Exhale, straighten your front leg and fold forward in hell. Come forward to Runner's lunge. Exhale step back to plank in had engage your abs. Lift Norton Excel. Drop to your knees and there were all the way down to the mat in how Come up into Cobra. Exhale lower back down, President hips back towards your heels. Tuck your toes and lift up into downward dog That's your right foot than your left foot in between your hands in here. Look up, Exhale Fold in her Look up Suit your arms that end up Come up excel Bring your hands back down by your sides Bring your feet hip width apart in house If your arms out end up look up Exhales one Dive down into forward Fold for a twist Bring your right time to your left ankle in hell Bend your right knees with your left I'm up to this guy Maybe even buying the pose Excel low your left hand, Bend your left knee and switch sides Inhale Sweep your right arm up to this guy Draw your right shoulder back If you come into a bind Exhale, Release the pose and bring your fingertips to the mat in how look up exiles that back to downward dog inhale. Bring your left foot towards the middle of your mat soup your right leg up to this guy. Exhale, step your right foot in between your hands inhales it will right to end up to this guy. Reach up exile. Bring your right 10 down and walk your hands to the back of the mat for sidelined in how? Walk your hands to the top of your mat. Look up! Excels step back to downward dog in hell. Roll forward into plank. Exhale soup your left and up to this guy stuck your feet and come into side plank on your right hand in how reach up to your fingertips excels. Step your left foot back to wild thing in how Lift your hips up. Exhale. Relax your head and neck in her reach back out just fine. Exhale. Come back to blank in hell. Engage your abs. Excel, rock forward and lower halfway down. Inhale come due to upward facing dog. Press into your poems. Excel role. Avio tears into Downward Dog Inhale Bring your right foot towards the middle of your mat Soup your left leg out to this guy Excel, step your left foot in between your hands in house. If your left hand up to this guy pressing to your right palm excel, bring your left hand down and walk your hands to the back of your mat for side lunge. Inhale. Walk your hands to the top of your mat. Look up, exhales step back to downward dog inhale row forward in the bank. Exhale, come into side plank on your left hand. Inhale, reach your right hand up to this guy, exhales Step your right foot back to wild thing in how press your hips up Excel are just buying back in how reached through your fingertips. Exhale, Come back to plank and though halfway down in how come through to upward facing dog, Look up excel. Roll over your toes into downward dog to come down to the mat. For our final sequence, you can drop down onto all fours and come to seated or to practice jumping through. Bring your hands back about a foot and his wife is the man. Benjani's a lot. Look up to the top of your mouth. Take a deep breath in and exhale. Jump your feet through your hands and come to the middle of your mama in house it upto. Exhale slowly Lower your upper body down to the mat. Bring your hands by your sides, palms facing down and walk your feet back until your fingertips graze your heels. For bridge, Pose on an inhalation. Press into your feet and lift your hips all the way up. Check that your knees point straight ahead and do not roll out to the side or in towards each other. Your feet should be directly underneath your knees. Terry's pointing straight ahead. Adjust your shoulders and lived all the way up to your edge in how lift your hips exhale. Lower slowly down to the mat in how lift back up. Exhale uh, in how lift Excel, uh, in how lift Excel. Uh, last time inhale, lift up to your hips and hold. Roll your shoulders underneath. You interlace your fingers, straighten your arms and press them into the map. Take smooth and even breaths at the top of the pose, deepening your back bend with every breath. Present your heels. Lift a little higher. Take one more deep breath in and exhale. Release your arms out from under you and low slowly down to the map. Resist the edge. The hug, your knees into your chest. Our final pose is wheel. This posture requires good mobility in the hips, spine and shoulders and could be fairly challenging. If you're not ready for this pose, come back up into braids to work on increasing your supple nous and range of motion in the hips and spine to come into will bring your hands next to your ears. Fingertips. Point forward in her lift up onto the top of your head and pause for a moment. Hug your elbows in. Take a deep breath in and exhale. Straighten your arms and legs and come up into wheel. Keep pressing into your hands and feet and stay here for a few breaths. Relax your head and neck. Take one more deep breath in and exhale. Tuck your chin and come down to the base of your neck before lowering all the way down to the mat. Windscreen. Wipe your legs a few times from right to left to release any tension in your lower back, Hug your knees into your chest, lengthened to the back of your neck and push your lower back into the match drawer. Three big circles with your knees one way on the other way and squeeze 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 matter and fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Bring your awareness toe all the places where your body is in contact with the map to your heels cause and the backs of your thighs to your sacrum. Up a back shoulders, elbows, forums. Fingers knuckles on the cover at the back of your head. Become aware of your whole body and of your breath moving in and out as you lie still in silent. Allow your body to rest and refresh and your mind become common clear. When you are ready, roll onto your right side and gently bring yourself up to sitting. Now you can move back into your day. 16. Mastering Flow: stand at the top of your mat with your feet hip width apart. Terry's pointing forward in mountain pose. Roll your shoulders up, back and down and broaden across your collarbones. Relax your arms by your sides and look straight ahead. Gently engage your abdominal muscles. Relax your toes and lengthen all the way from the soles of your feet up your spine to the top of your head. Relax your jaw cheeks and any tension across your forehead. Close your eyes. Congratulations on reaching the final day in the mobility Challenge. You've had a significant milestone in developing your yoga skills. For the final sequence in the series, bring your focus back to your breath. Try to synchronize your inhalations and exhalations with the transition between postures. That's what is improving muscle control. Focusing on your breath calms the mind and develop greater mental clarity. 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 in chest to expand and contract. Take one more deep breath in and out. Let your breath return to its natural over them. Open your eyes. Bring your feet together. Will keep them hip with the pot. Take a deep breath in circle your arms out and up. Look up. Excels one. Dive down into forward fold. Inhale Look up. Stretch your spine forward. Exhale. Step your left foot back, Drop your knee and release your back foot in low lunge in hell. Soup your arms out and up into crescent bend. Exhale. Bring your left forearm to your front thigh and twist to the right in how Draw your right shoulder back excel. Bring your hands back down to the mat. Inhale, tuck your back toes and step your right foot back to plank Exile. Drop to your knees and they're all the way down to the mat. Inhale, lift your hands, chest and feet in locust pose. Exhale. Draw your shoulders back. Inhale press back through the balls of your feet. Exhale, release the pose. Press your hips back towards your heels, tuck your toes and lift up into downward dog. Inhale, step your left foot forward for low lunge on the other side. Exhale, jump your right knee and release your back foot. Inhale, sweep your arms out and up Look up Exhale Bring your right forearm to your front thigh and twist to the left Inhale Draw your left shoulder back Excel Bring your hands back down to the mat Inhale step your right foot in between your hands and look up Exhale, fold Inhale Look up See if your arms out and up Come up Exhale Bring your hands back down by your sides Inhales If your arms are turned up Reach up Exhales one Dive down into forward fold Inhale Look up Draw your shoulders back Exhale Step your left foot back Drop your knee and release your back foot in their lunge Inhales it your arms out and up Look up Exhale Bring your hands back down to the mat in her Lift your chin Look up Exhale Shift your weight Back toe, half monkey Flex your right foot in hell Come forward into lowland Look up Exhale rock back toe, half monkey Inhale Come forward into lowland Exhale last time wrote back toe, half monkey Inhale Come forward into low lunge Exhale. 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Pick up your left foot. Inhale, take hold of your left ankle with your right hand and walk your right foot out to the edge of your man. Excel, don't go right shoulder back and look up to this guy and twisted monkey. Inhale gently. Pull your foot in towards you excel. Sink your hips in how look up to this guy. Exhale, release your ankle. Walk your right foot in. Bring your hands back down to the mat and lift your hips up into downward dog. Inhale. Rotate your arms outward to feel a broadening across your upper back excel. Roll forward to plank and lower half way down. Inhale come through to upward facing dog exhale, Roll over your toes into downward dog. Inhale. Press evenly into both hands. Exhale Step your left foot in between your hands. Drop your right knee and release your back foot in house. If your arms out and up X our bring your hands back down to the month, pick up your right foot inhale, take hold of your right ankle with your left hand and walk your left foot out to the edge of your mouth. Exhale, jump your left shoulder back and open up your chest. Inhale gently. Pull your foot in towards you excel. Drop your hips in how look up. Exhale, release your ankle. What? Go left for 10. Bring your hands back down to the mat and lift your hips up into downward dog in how Benjani's stretches fine. Exhale dropped down onto all fours for cat cow. Inhale dive in between. Your hands are just fine and look up. Excel around your spine. Drop your head and pull your belly in in How die through your hands aren't your spine. Look up, excel around your spine. Drop your head and pull your belly in. Last time in how? Bend your elbows, arch your spine and look up. Excel around your spine. Drop your head and pull your belly in. Inhale. Come back to center Excel, Walk your hands forward and Lowell the way down to the mat. Release your tears and bring your arms by your sides. Palms facing up in how Lift your chest, head, arms and feet in locust pose. Exhale. Draw your shoulders back in how pressed back through the balls of your feet. Exhale, sweep your arms up by your is inhale. Reach to your fingertips. Exhale. Draw your elbows back in how reach your hands forward. Exhale. Draw your hands back last time in how Reach your hands. Forward Excel joy Well, base back. Release the pose. Bring your arms by your sides and rest your right cheek on the map. Rock your hips from side to side a few times to release any tension in your lower back. Bring your forehead to the mat in preparation for Bo pose inhale. Take hold of the outsides of your ankles. Flex your feet. Exhale, lift your chest and thighs up off the mat. Check that your knees and no wider than your hips. inhale. Press your ankles into your hands. Exhale. Draw your shoulders back in how? Look up exhale. Try to relax into the pose. Take one more deep breath in excel. Carefully release the pose and bring your left cheek to the map. Broke your hips gently from side to side. Inhale. Bring your forehead to the mat in your hands by your shoulders. Exhale, push all the way back to child's pose. Inhale look up to your hands. Exhale, tuck Kyoto's and lift your hips up into downward dog in how bring your left foot towards the middle of your mat. Sweep your right leg up to this guy. Exhale Benjani and drop your right foot back. Allow your hips Terfel open. Inhale, straighten your right leg. Point your toes excel. Bring your right knee forward and pigeon pose and release your back foot in how press into your fingertips. To lengthen your spine, exhale, sink into the pose in how look up to this guy. Exhale, tuck your back toes and lift your hips up into downward dog in how press even the into your poems Excel. Roll forward to plank and lower half way down. Inhale. Come through the upward facing dog. Look up x our all over your toes into downward dog Inhale. Bring your right foot towards the middle of your mat. Super left leg up to this guy. Exhale, bend your knee and drop your left foot back. Inhale, straighten your left leg. Point your toes. Exhale. Bring your left knee forward and pigeon pose and release your back foot in how press into your fingertips To lengthen your spine. Exhale. Draw your shoulders back in. How Look up, exhale. Tuck your back toes and lift your hips up into downward dog to come down to the mat for the final time in this series, you can either step will jump your feet through your hands. Inhale, stretch out your legs, point your toes and excel. Lower your upper body slowly down to the map. Let your feet come as wide as the matter fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Congratulations on completing the mobility challenge. I hope that you continue to build on the momentum you have created and the discipline you have developed by choosing another skill to master. Oh, you consider I go back through this challenge to keep you strong and supple. Let's finish with a well deserved progressive muscle relaxation. Scrunch up all the muscles in your face. Wrinkle your forehead, eyes, nose, lips and cheeks, and you're like current your hands into fists and relax. Shrug your shoulders up to your ears and relax. Part your back off the floor and relax. Tighten your stomach muscles and relax. Squeeze your glutes and your lack. Press your legs together as tightly as you can. Amber Lyon. Call your toes as tightly as you can under lack. Finally, that everything go as you lie still in silent. Allow your body to rest and refresh and your mind to become common. Clear day and final resting pose for as long as you can.