15-Minute Yoga For Balance, Strength And Flexibility | Abi Carver | Skillshare
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15-Minute Yoga For Balance, Strength And Flexibility

teacher avatar Abi Carver, Yoga For Peak Performance

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

    • 1.

      Join The Class!

      1:03

    • 2.

      Wrist / Forearm Mobility ♦︎

      15:02

    • 3.

      Deep Glute Stretch ♦︎♦︎

      15:00

    • 4.

      Core Power Flow ♦︎♦︎

      15:00

    • 5.

      Neck / Upper Back Mobility ♦︎

      15:00

    • 6.

      Deep Side Stretch ♦︎♦︎

      15:00

    • 7.

      Revolved Balance Flow ♦︎♦︎

      14:58

    • 8.

      Lats / Shoulder Mobility ♦︎

      15:00

    • 9.

      Deep Hamstring Stretch ♦︎♦︎

      14:58

    • 10.

      Core Balance Flow ♦︎♦︎

      15:00

    • 11.

      T-Spine / Scapular Mobility ♦︎

      15:00

    • 12.

      Deep Quad Stretch ♦︎♦︎

      15:00

    • 13.

      Spinal Flex Flow ♦︎♦︎♦︎

      15:00

    • 14.

      Foot / Ankle Mobility ♦︎

      15:00

    • 15.

      Deep Spinal Stretch ♦︎♦︎♦︎

      15:01

    • 16.

      Warrior Power Flow ♦︎♦︎♦︎

      15:00

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About This Class

Chris Hemsworth, Gisele Bundchen, Jessica Alba and Tom Brady all practice yoga so there must be something to it!

In this 15-minute daily yoga course, I will teach you how to improve your balance, strength and flexibility so that you feel fantastic in your body—free from aches and pains and ready to take on the world!

What is yoga?

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

The style of yoga that I teach is easy to understand, non-spiritual and optimised for a time-crunched lifestyle. Unfortunately, most of us do not have the luxury of dedicating a couple of hours every day to exercise which is why, in this course, we get it done in just 15 minutes a day!

How does this course work?

15-Minute Yoga For Balance, Strength And Flexibility includes 15 videos that each last 15 minutes. And that is 15 full minutes of yoga instruction with no fluff as I like to keep things to the point!

We alternate between sessions for balance, strength and flexibility, ensuring that we hit ever part of your body all the way from your neck and shoulders down to your feet and ankles.

What is the goal of this course?

  • To establish an at-home yoga practice.

  • To improve flexibility throughout your body.

  • To increase range of motion.

  • To build total body strength.

  • To improve your balance and proprioception.

  • To enhance your agility and coordination.

  • To improve your focus and concentration.

Who is this course for?

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

What this course includes?

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

What equipment do you need?

A proper yoga mat and if you’re tight/a beginner, a couple of basic yoga blocks and a strap can also be helpful but you can always improvise with household furniture when you’re starting out.

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

Reviews of Abi's Skillshare Classes

Michelle Angela Santos 

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

Sean T.

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

Apoorva Chourasia

The fact that the explanation is so good that you don't need to look on the screen makes this series better than any other. The instructor speaks calmly and clearly. In yoga, breathing pattern is important and many instructors leave that part out, which Ms Carver included. 

Valeria Visoso

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

Ирина Жукова

This course is amazing! Thank you very, very much for sharing it! I felt every muscle tension and relaxation. Most of all, I liked sequences for back, they were helpful to relieve the tension. I will definitely stick to the next courses!

Icie Illustration

Abi is such an encouraging Teacher! I have been trying to move from beginner yoga to something more advanced, and this is excellent! I always feel brighter and more clearheaded after taking her lessons!

 

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

Level: All Levels

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Transcripts

1. Join The Class!: In this 15-minute daily yoga class, I will teach you how to improve your balance, strength, and flexibility that you feel fantastic in your body, ready to take on land. And at 21st century, we don't want anybody ever seen there was a nice ring to it, I guess. Taking steps to bring up the wig. Wow. Everybody. Listen like gained weight me, I read a lot. Goodnight whole world. I see you when I'm excited for you to join this call, let's make it the best way. 2. Wrist / Forearm Mobility ♦︎: Come to a comfortable cross-legged see to the middle of your mat with your hands rest in your lap. If you find that your pelvis tilts back and your lower back ground, you can sit on as many blocks or cautions as it takes to bring your hips up higher than your knees. Gently engage the muscles that support the base of your spine. Your abs, obliques, and lower back. Activate the muscles that support your shoulder blades by drawing them towards each other slightly. Bring your ears back in line with your shoulders until the top of your head, up to the sky. Relax your jaw and the muscles in your face. Close your eyes. Will begin today's sequence with a few rounds of diaphragmatic breathing. Try to remain focused throughout the exercise. Bring one hand to your belly, in one hand to your chest. And become aware of the natural rhythm of your breath. Notice how your belly naturally expands on the inhalation and contract on the exhalation. Without forcing your breath. Gently expand your belly on the inhalation and lightly contract your abdomen on the acceleration. Breathe into the palm of your hand and draw your abs in every exhalation. Keep breathing in this way for a few more brands. Relax your neck and shoulders and release any tension in your jaw. Let your breath return to its natural rhythm and continue to breathe in and out through your nose. Throughout the sequence. Open your eyes. Switch your legs so that the other ankle is in front and sit up tall. If any of these movements cause you pain, tingling or numbness, reduce the intensity or take a break. Pain is a signal that you may be causing yourself harm. Let's start to mobilize your wrists and forums. Bring your elbows by your sides, palms face up to your shoulders, back can make your hands into gentle fist. Tylenol goes in towards your forearms 10 to 12 times. Relax any tension in your jaw and keep your breath flowing smoothly. Now turn your face each other and start to make outwards. Move at a snail's pace. Making the biggest circles that you can move your wrists through that full range of motion. And change direction. Rests from the inside. Making your movements slow and controlled. Bring your arms out in front of you, palms facing down and circle your hands and wrists one way. Articulating all the joints in your hands and fingers. Take slow, deep and even breath. Setup tool and gently engage your abs. And reverse the direction. Notice that you're mobilizing joints, not just in your fingers, hands and wrists. For also in your elbows and shoulders. Interlace your fingers. And slowly secularists one way. And then press your palms away from you and draw your shoulder blades. Stretch the fingers of your left hand. Fingers to point down and deepen the stretch in your left forearm. Keep sitting up. Stretch the fingers of your right hand. Daniel fingers down to deepen the stretch in your right forearm. Bring your left elbow back by your side and stretch the back of your left wrist. And the back of your right wrist. Bring your palms together at the center of your test. Spread your fingers wide and press your palms towards your hands as far as you can before you come upon your shoulders back and engage your abs. Then flip your hands over, your fingertips, point straight down and lift the heels of your hands up to your shoulder blades towards each other. And keep sitting up tall. Released the pose and give your hands and wrists a good shake. Side to side, forward and back. Then flick your fingers a few times. Throwing your fingertips forward. Keep sitting up tall and release the pose. Now let's come forward onto all fours. You can put your block to one side. Bring your wrists directly underneath your shoulders, hips right above your knees, straight back. Spread your fingers apart and decreases to face each other. You should feel your upper back muscles AND gate. Lean your weight forward and press into the heels of your hands, into your palms, knuckles, fingers, and thumbs thing come up onto your fingertips and press the microwave from you. Keep cleaning your weight forward and come back down onto your palms. Turn your hands outwards until your fingertips point straight back. Spread your fingers wide, rotate your elbows in to avoid hyperextension. Press into the heels of your hands and your palms. Knuckles, fingers, fingertips. You can circle your shoulders around your wrist one way. Don't forget to breathe. And take this alcohols in the other direction. Turn your palms to face up. Fingers point to the turbine, and stay here for a few breaths to stretch the backs of your rest. Sit back on your toes for a moment and give you a hand. The gentle shake. Come back to all fours and walk your hands forward to the top of your mat for our final pose. And lift your hips up into Downward Dog. Keep your knees bent and walk your hands very slowly. All the way back to your feet. The palms of your hands in hands under foot pose. Bring your toes up to your wrist creases. And relax your head and neck. Press your way down and pull your wrist up to massage the palms of your hands. Release any tension in your neck and shoulders. Release your hands and walk them forward into downward dog. Take a deep breath in. Exhale, drop down onto all fours. Sweeper feet to the left. Sit back, and come to the middle of your mat to their feet, hip width apart. In-house it up too. Your upper body slowly down to the mat. And rock from side to side. Release your arms and legs and lie back and final resting place. Let your feet as wide as the mat. Relax your hands, palms facing up, shoulder blades rest evenly on the ground. Close your eyes. All the muscles in your body to soften and become heavy. Bring your awareness to the sensations of your body lying on the mat. Feel the weight of your arms resting by your sides. Notice the feeling of pressure at the back of your head. At your shoulder blades, the backs of your sacrum, and the backs of your legs allow gravity to settle you on the mat. Let any remaining 10, ten slip away and allow your mind to rest and become quiet. When you are ready, roll onto one side and gently bring yourself up to sitting. Now you can move back into your day. 3. Deep Glute Stretch ♦︎♦︎: Lie down on your back and close your eyes. Best one hand on your belly and one hand on your test. Bring your attention to your breath. Take a few deep breaths in through the nose. And out through the nose. Breathe deep into your abdomen and lightly contract to apps on the exhalation. Allow you to rise and fall. Take one more deep breath in and let your breath return to it's not to a rhythm. And continue to breathe in and out through your nose. Throughout the sequence. Open your eyes. Let's begin with some gentle cervical spine rotations to free up your neck for our twists. Take a deep breath in. Exhale. Turn your head to the right. In how come back to center. Exhale. Turn your head to the left. In how come back to center? To the right. In your head to the left. In how come back to center. Exhale, look to the right. And hold here for one brand. In how come back to center. Exhale, look to the left and hold here for one breath. Inhale. Come back to center. Your shoulders away from your ears. Bring both feet flat to the mat for a variation of reclining spinal twist to start to stretch the outside of your hips. Cross your right knee over your left knee. And if you can wrap your right toes around the back of your left ankle as you would an eagle pose. Bring your arms into the shape of a cactus. Take a deep breath in both knees to the left and turn your head to the right. It's okay if your knees then come all the way down. Relax into the pose. Take one more deep breath in. Exhale. Come back to center for the other side. Your left knee over your right knee. And if you can wrap your left hand is around the back of your right ankle. Take a deep breath in. Exhale. Lower your knees to the right, and look to the left. Breathe into the twist. Take one more deep breath in and wrap your knees into your test. Take hold of the backs of your thighs and rock and roll forward and back a few times. Up to sitting For seated spinal twist. Bring both legs out in front of you and flex your feet. Cross your right foot to the outside of your left thigh and bring your left foot back to your right hip. Press the sole of your right foot family into the mat. If you're sitting variance do not rest evenly on the mat. You can bring your left leg straight out in front and flex your foot. Place your right fingertips behind you and hug your left knee into your chest. Inhale, sit up tall to the right. For a deeper stretch. Bring your left elbow outside your right knee. Inhale, lengthen, exhale, inhale, lengthen, exhale, inhale, lengthen, exhale, twist. Take a deep breath in. Exhale. Come back to center for the other side. Bring both legs out in front of you. Cross your left foot to the outside of your right thigh and bring your right foot back to your left hip. Press the sole of your left foot firmly into the mat. If both your city environments do not rest evenly on the map, you can bring your right leg straight out in front of you and flex your foot. Place your left fingertips behind you and hug your right knee into your test. Inhale, sit up tall. Exhale to is to the left. For a deeper stretch. Bring your right elbow outside your left knee. Inhale, lengthen, exhale, inhale, lengthen, exhale, twist. Inhale, lengthen, exhale, twist. Take a deep breath in. Exhale, come back to center. Bring both feet flat to the mat. Hold onto the backs of your thighs, and rock and roll two or three times. All the way up to standing at the top of your mat. In mountain pose. Bring your feet hip-width apart. Toes point straight ahead. Let's continue to open up your hips. Inhale, sweep your arms out and up, look up. Exhale, swan, dive down with a flat back into forward fold. Inhale, come halfway up to your shoulders back. Step your left foot back, drop your left D and release your back for 10 lowland. In-house hip, your arms out and up into crescent lunge. Left forearm on your right knee and reach back with your right hand, your left thigh. Inhale, lengthen your spine or your right shoulder back. Hold the pose for a few breaths. Last breath in. Exhale. Bring your hands back down to the mat. Tuck your toes and step back to downward dog for the other side, inhale, press evenly into both palms. Step your left foot temperature in your hands to your right knee and release your back foot. In. How steep your arms out and up into crescent lunge. Rest your right forearm on your left knee and reach back with your left hand, your right thigh. Inhale, lengthen to the left and hold for a few breaths. Inhale, draw your left shoulder back. Exhale, bring your hands back down to the mat. Step back to downward dog. Let's come into our peak pose. Pigeon, to deepen the stretch in your outer hips. Inhale, sweep your right leg up to this guy. Exhale, bring your right knee forward and place it on the mat behind your right wrist. Position your right ankle is close to your left wrist as is comfortable. Release your back for 10, slide it back. Look behind you to check that your left leg is straight. If your hips are not level, you can put a cushion under your right hip. In how present your fingertips and lengthen your spine. Square your hips with the top of the mat. Walk your hands forward and come down onto your forearms. Breathe into the stretch in your right outer hip. If you'd like to go deeper, cross your arms and rest your forehead on the mat. Inhale, bring your hands back to the present to you a palms and lift your hips up into downward dog for the other side. Your left leg up to this guy. Exhale, bring your left knee forward and place it on the mat behind your left wrist. Position. Your left ankle is close to your right wrist. Comfortable. Release your back for 10, slide it back. Look behind you to check that your back leg is straight. If your hips are not level, you can move your occasion to the other side. Inhale, press into your fingertip, can lengthen your spine, square your hips with the top of the mat. Walk your hands forward and come down onto your forearms. Relax into this drag out ahead. If you'd like to go deeper, cross your arms, a rest your forehead on the mat, allowing your upper body to completely relax. Bring your hands back to the mat, press into your palms, talk to you about tes and lift your hips up into downward dog. Inhale, bend your knees and stretch your spine. Exhale, drop down onto all fours. And push your hips all the way back towards your heels into child's pose. Take a deep breath in. Exhale. Come back up to three feet to the left. Setback can bring yourself to the middle of your mat. Inhale, sit up tall. Hello yourself slowly down to the mat and hug your knees in. Rock from side to side. Release your arms and legs and lie back and final resting place. Let your feet wide open. Relax your hands, palms facing out, shoulder blades rest evenly on the ground. Notice all the places where your body is in contact with the mat. Bring your attention to your heel. Hamstrings. Meet back. Show this thing is knuckles. And the calve at the back of your head. Become aware of your whole body. And if your breath moving in and let any remaining 10, ten slip away and allow your mind to rest and become quiet. When you are ready, roll onto one side and then bring yourself up to sitting. Now you can move back into your day. 4. Core Power Flow ♦︎♦︎: Stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Balance your weight evenly between both feet to create a firm foundation. Gently engage your abs and lengthen all the way up your spine and neck to the top of your head. Draw your shoulders back, lengthen the back of your neck and look straight ahead. Allow your arms to fall naturally by your sides. Palms, face inwards, fingers soft. Relax your jaw. And the muscles in your face. Close your eyes. Bring your attention to your breath. And take a few deep breaths in through the nose. And out through the nose. Feel the breath moving in to your body. And out of your body. Allow your belly and test to expand and contract. Take one more deep breath in and let your breath return to its natural rhythm. And try to breathe in and out through your nose. Throughout the sequence. Open your eyes. Let's warm up with some half sun salutations. Inhale, circle your arms out and up. Look up tight to your palms together. Exhale swan, dive down with a flat back into forward fold. Bend your knees and bring your fingertips to the mat. Inhale, come halfway up, hands can come to your shins. Exhale, fold. Inhale, look up, sweep your arms out and up, come up. Exhale, bring your hands back down by your sides. And again, inhale, sweep your arms out and up, look up, touch your palms together. Exhale, swan, dive down with a flat back into forward fold. Inhale, come halfway, our hands can come to your shins. Exhale, fold. Inhale, look up, sweep your arms out and up, come up. Exhale, bring your hands back down by your sides. Let's start our balancing sequence. Shift your weight into your right foot. Inhale, hug your left knee into your chest. Exhale, tip forward, reach your fingertips to the mat, to him, lengthen your left heel back. You can keep your right knee bent. Inhale, come back up to standing and hug your left knee into your chest. And again, XL tip forward, reach your fingertips to the mat. Flex your left for in How come up to standing and hug your left knee into your chest. Exhale, release your knee, reach behind you, take hold of the inside of your left foot and lift your right arm up alongside your ear. Inhale, reach up to your fingertips. Exhale forward into dancer pose. Gently press your left verdict against your left hand and draw your left shoulder back. Take a deep breath in. Exhale. Come back up to standing, hug your left knee into your chest. Take a deep breath in. Exhale. Release the pose. Shift your weight into your left foot. Inhale, hug your right knee into your Ts. Excel, tip forward, reach your fingertips to the mat temporalis, your right heel. Inhale, come back up to standing and hug your right knee into your chest. And again, XL tip forward, reach your fingertips to the mat. Flex your right foot in. How come up to standing and hug your right knee into your chest. Exhale, release your knee. Take hold of the inside of your right foot with your right hand and lift your left arm up alongside your ear. Inhale, reach up to your fingertips. Exhale forward into dancer pose. Gently press your right foot against your right hand and draw your right shoulder back. Take a deep breath then. Exhale, come back up to standing. Had your right knee into your chest. Take a deep breath in. Exhale release the pose. Will continue our flow with standing side bends. In-house, hip, your arms out and up. Take hold of your left wrist with your right hand. Reach up. Exhale, bend to the right. In how come back to center. Take hold of your right wrist, stretch out, exhale, bend to the left, draw your abs in in how come back to center, Switch hands, reach up. Exhale, bend to the right. Last time. Inhale, come back to center, Switch hands stretch up. Exhale, bend to the left. Inhale, come back to the center, bring your palms together. Exhale, swan dive down with a flat back into forward fold. Inhale, come halfway up to your shoulders away from your ears. Exhale, step back to playing and check that your feet are hip-width apart. Let's continue to work your abs and obliques and our side plank sequence. Shift your weight onto your right hand and the outside of your right foot and step your left foot on top of the right. In-house. If your left hand up to the sky, exhale through your left hand under your body in-house, the upper left-hand backup. Exhale thread your hand under in-house hip, your hand back up. Last time. Exhale, thread your hand back on the in-house hip, your hand back up. Exhale, bring your left hand back to applying for. 5. Neck / Upper Back Mobility ♦︎: Come to a comfortable cross-legged see to the middle of your mat with your hands resting in your lab. If you find that your pelvis tilts by cannula backgrounds, you can sit on as many blocks occasions as it takes to bring your hips up higher than your knees. Gently engage the muscles that support the base of your spine. Your abs, obliques. Now back to activate the muscles that support your shoulder blades by drawing them toward each other slightly. Bring your ears by Ken line with your shoulders until the top of your head up to this guy. Relax your jaw and the muscles in your face. Close your eyes. Will begin with a relaxing and breathing technique called for 78 breath, in which your accelerations are twice as long as your inhalations. Try to stay focus throughout the exercise. Let's begin in half and accounted for 1234123456782345678. And again, in how to P 4723456782345 678. Continue for two more rounds. In how deep into your belly allow your ribcage to expand? Hold, exhale, let all the air out completely empty your lungs. Relax your neck and shoulders, allow your belly and tests to expand. Hold. Exhale slowly and quiet. Be let the air out. Let your breath return to its natural rhythm. And continue to breathe in and out through your nose. Throughout the sequence. Open your eyes, switch your legs so that the other angle is in front. And sit up tall. Let's start to release tension initial. Roll your shoulders up, back and down a few times. Take it slow. Breathing in and out through your nose. Keeps hitting up to drop your ten TO test. In how slowly circle your right ear to your right shoulder. Left ear to left shoulder. Inhale circle to the right. To the left. Two more times. Inhale circle to the right. To the left. Inhale circle to the right. Cell cycle to the left. In how come back to center and sit up to look to the right. Inhale, come back to center. Exhale, look to the left. Inhale, come back to center. Exhale, look to the right. In how come back to center. Exhale, look to the left. In how come back to center. Look to the right. Inhale, come back to center. Exhale, look to the left. In how come back to center. Last time, exhale, look to the right. In how come back to center. Exhale, look to the left. In how come back to center. Exhale. Draw your shoulders back. Take a deep breath in your right ear to your right shoulder. In how come back to center. Exhale, drop your left ear to left shoulder. In how come back to center. Exhale. Drop back to the right. Feel the stretch down the left-hand side of your neck. In how come back to center? Exhale. Return to the left. In how come back to center. Exhale. Drop back to the right and bring your right hand to your left ear to deepen the stretch. Try to keep your back straight throughout the seated structures. In how come back to center. Exhale, drop your head to the left and apply gentle pressure on the right-hand side of your head. Inhale, come back to center. Exhale, draw your shoulders back. Let's start to mobilize the spine. Bring your hands to the back of your neck. Inhale, lift your test are just buying back and look up. Exhale round your back, drop your head and bring your elbows together. Lift your test out your spine back and look up. Exhale, draw your abs in, bring your elbows together and tuck your chin to your chest. Open up your chest and look up. Exhale round your back, drop your head and pull your belly in. Last time. Inhale, lift your chest and look up. Exhale round your back to your elbows together and pull your belly in. In how come back to center, sit up tall. Released the pose. Let's come into some gentle side bends. Will start by bending to the right. In-house if you're left-handed up, exhale bend to the right. In how come back to center? Exhale bend to the right. In how come back to center. Exhale, bend to the right and stay here for a few breaths. Reach through your fingertips and draw your top shoulder back. Take one more deep breath in. Exhale. Bring your left hand back to the mat, to the other side. Inhale, sweep your right hand up. Exhale, bend to the left. In how come back to center? Exhale, bend to the left. In how come back to center? Exhale, bend to the left and hold. Breathe into the stretch in your right obliques and draw your top shoulder back. Take one more deep breath in. Exhale. Bring your right time back to the mat. We'll finish our seated section with a twist. Bring your left hand to your right leg and your right fingertips on the mat to few inches behind you. Inhale sit up tall. From the base of your spine to the right. Inhale, lengthen, exhale, twist to your right shoulder back. In how lengthened? Last testlet, all the air out. Take a deep breath in. Exhale. Come back to center for the other side. Bring your right hand to your left leg, can place your left fingertips on the map behind you in how lengthen your spine. Keep your gaze or eyeline. Inhale, lengthen, exhale, inhale, lengthen. Exhale. Final twist. Let all the air out. Take a deep breath in. Exhale, come back to center. Come forward onto all fours. Walk your hands forward. Tuck your toes and lift your hips up into downward dog. Keep your knees bent. Then walk your hands slowly all the way back to your feet. Keep your knees bent, cross your arms, hold onto your elbows and completely relax your upper body. Sway gently from side to side. Let your head drop towards the mat and release any tension in your neck and shoulders. Sink deeper into the pose on every breath. Take a deep breath and walk them forward into Downward Dog. Inhale here. Exhale, drop down onto all fours. Sweet. Both feet to the left. Fit back and come to the middle of your mat. Feet hip-width apart. In house it up to your upper body, slowly down to the mat. And how your knees into your chest. Gently from side to side to massage your lower back. Release your arms and legs and lie back and final resting pose. Let your feet as wide as the mat open. Relax your hands, palms facing out. Shoulder blades rest evenly on the ground. Close your eyes. Allow all the muscles in your body to soften and become heavy. Bring your awareness to the sensations of your body lying on the mat. Feel the weight of your arms resting biocides. Notice the feeling of pressure. The back of your head at your shoulder blades, the backs of your arms, sacrum, and the backs of your legs allow gravity to settle you on the mat. Let any remaining 10, ten slip away and allow your mind to rest and become quiet. When you are ready to one side. Now you can move back into your day. 6. Deep Side Stretch ♦︎♦︎: Lie down on your back and close your eyes. Rest your hands on the front of your hips. And bring your attention to your breath. Seal your lips and take a few deep breaths in through the nose. And out through the nose. Breathe deep into your abdomen and lightly contract your abs on the exhalation. Allow your belly and tests to rise and fall. Take one more deep breath in and out. Let your breath return to its natural rhythm and continue to breathe in and out. Throughout the sequence. Open your eyes. Let's begin with reclining sidebands. To start to open up the sides of your body. Reach your arms up overhead and take hold of opposite elbows. Take a deep breath in. Exhale. Move your feet and your upper body to the right to feel a gentle stretch down the left-hand side of your body. Take a deep breath in. Exhale. Move your feet and upper body to feel the stretch down the other side of your body. Take a deep breath in. Exhale. Come back to center. Release your arms by your side and bring the soles of your feet flat to the mat. Take hold of the backs of your thighs. And rock and roll forward and back. A few times. Cross your feet. Ten, come forward onto your hands and knees. For lateral cat, cow. Bring your hands underneath your shoulders. Knees are hip-width apart. Toes point straight back. Take a deep breath in. Exhale. Look over your right shoulder to the back of your mat. Inhale, come back to center. Exhale, look over your left shoulder. Inhale, come back to center. Exhale, look to the right. In how come back to center. Exhale, look to the left. In how come back to center. Exhale, look to the right in how come back to center. And tell look to the left. In how come back to center. Exhale. Draw your shoulders away from your ears. Walk your hands forward. Spread your fingers wide. Press into your thumbs and index fingers. Broaden across your collarbones. Top Kyoto, and lift your hips up into downward facing dog. Drop your chest back towards your thighs and keep your knees bent. Walk out your feet a few times to stretch your calves and hamstrings. In how bend your knees and look to the top of your mat. Exhale step or jump your feet in between your hands. Inhale, come halfway up. Exhale, fold. Inhale, look up, sweep your arms out and up, come up. Exhale, bring your hands back down by your side. Take your feet, hip width apart. Toes pointing straight ahead. Let's flow throughs and standing side bends. In-house, hip your arms out and up, interlace your fingers intangible palms up to the sky. Exhale, bend to the right. In how come back to center, stretch up. Pull your rib cage in. Exhale, bend to the left. And again, inhale, come back to center, reach up, exhale, bend to the right. Inhale, come back to center, stretch up. Exhale, bend to the left. In how come back to center, reach up. Exhale, bring your hands back down by your side. Let's start to open up your hips. Inhale, arms out and up. Look up, touch your palms together. One dive down with a flat back into forward fold. Inhale, come halfway up. Draw your shoulders back. Step your left foot back, drop your left knee and release your back foot in lowland. In-house we plot arms forward and up into crescent lunge. Exhale, drop your hips. Inhale, take hold of your left wrist with your right hand. Reach up, exhale, bend to the right. Tool your low abs in and stay here for a few breaths. Breathing into the stretch in your left hip flexes. Take one more deep breath in. Exhale. Bring your hands back down to the mat. Tuck your back toes, and step back to downward dog for the other side. In how bend your knees and stretch your spine. Exhale, step your left foot forward in between your hands. Drop your right knee and release your back for in-house. Keep your arms forward and up into crescent. Exhale, drop your hips. Inhale, take hold of your right wrist with your left hand. Reach up. Exhale, bend to the left. Breathe into the stretch in the front of your right hip. Take a deep breath in. Exhale. Bring your hands back down to the mat. Tuck your back toes, and step back to downward dog. Moving on to our peak pose, extended side angle, a standing, side bending hip opener, in-house. Keep your right leg up to this guy. Your right foot in between your hands, tenure back, heel down to the mat, and circle your arms up into Warrior 2. Reach both arms out to shoulder height and tan to face forward. Line up your front heel with the middle of your back foot. Try to bring your front thigh parallel with the mat. Take your front knee point straight ahead and press into the outside edge of your back foot. Take a deep breath in. Exhale. Rest your right forearm on your front guy and circle your left arm down and across your body into extended side angle pose. Open your chest, reached through your fingertips and hold the pose for a few deep breath. Feeling the stretch down the left-hand side of your body. Try not to let your top shoulder fall forward and straighten your back leg as much as you can. Last breath in Ecuador left-hand but down to the mat and step back to downward dog for the other side. In-house, keep your left leg up to the sky. Exhale. Step your left foot in between your hands on your back, heel down, and circle your arms up into Warrior to line up your front heel with the middle of your back foot. Drop your hips. Check that your front knee point straight ahead. And press into the outside edge of your back foot. Take a deep breath in. Exhale, rest your left forearm on your front thigh and tackle your right arm down and across your body into extended side angle. Open up your chest, reach through your fingertips. And stay here for a few deep breaths. Be careful not to collapse into your bottom shoulder. Take one more deep breath in and step back to downward dog. Inhale, bend your knees and stretch your spine. Exhale, drop down onto all fours. Push your hips all the way back towards your heels in child's pose. Take a deep breath in. Exhale. Walk your hands over to the right side of your mat to stretch the left-hand side of your body. In how deep into your abdomen? To the left side of your mat. Breathe into the stretch. Take one more deep breath in. Exhale. Come back to Santa. Inhale deep into the back of your body. Exhale, come up to all fours. Feet to the right. Sit back and come to the middle of your mat. Inhale, sit up tall. Exhale slowly down to the mat and hug your knees into your chest. Release your arms and legs and lie back and final resting pose. Let your feet as wide as the mat tenfold open. Relax your hands, palms facing out, shoulder blades rest evenly on the ground. Close your eyes. Notice all the places where your body is in contact with the mat. Bring your attention to your heels. Hamstrings, TSA, come back. Shoulders, elbows, forearms, fingers, knuckles. And the curve at the back of your head. Become aware of your whole body. And if your breath moving in and out, let any remaining tension slip away and allow your mind to rest and become quiet. When you are ready, roll onto one side and gently bring yourself up to sitting. Now you can move back into your day. 7. Revolved Balance Flow ♦︎♦︎: Stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Balance your weight evenly between verify to create a firm foundation. Gently engage your abs and lengthen all the way up your spine and neck to the top of your head. Draw your shoulders back, lengthen the back of your neck and look straight ahead. Allow your arms to flow naturally by your sides. Palms face inwards, fingers. Relax your jaw, and the muscles in your face. Close your eyes. Bring your attention to your breath. Seal your lips and take a few deep breaths in through the nose. And out through the nose. Feel the breath moving into your body. And out of your body. Allow your belly and test to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm. And try to breathe in and out through your nose. Throughout the sequence. Open your eyes. Let's warm up with some half sun salutations. Inhale, circle your arms out and up, look up, touch your palms together. Exhale swan, dive down with a flat back into forward fold. Bend your knees and bring your fingertips to the mat. Inhale, come halfway up, hands can come to your shins. Exhale, fold. Inhale, look up, sweep your arms out and up, come up. Exhale, bring your hands back down by your sides. And again, in-house hip your arms out and up, lookup, touch your palms together. Exhale, swan dive down with a flat back into forward fold. Inhale, come halfway up, hands can come to your shins. Exhale, fold. Inhale, look up, sweep your arms out and up, come up. Exhale, bring your hands back down by your sides. Moving on. In how bend your knees and sweep your hands back behind you. Your arms forward and up alongside your ears. Interpose. Inhale, reach through your fingertips. Exhale, keep your knees bent, press your palms together at your test. Twist your upper body to the left and bring your right elbow to the outside of your left knee. Take a deep breath in. Exhale. Keep your knees bent. Come back to it. Yeah. And bring your arms back up by your ears. Inhale, reach through your fingertips. Exhale, press your palms together, your chest, twist to the right and bring your left elbow to the outside of your right knee. Inhale, drop your hips, exhale, come back to chair pose and bring your arms back up by your ears. In how reached through your fingertips. Exhale, stand up and bring your hands back down by your sides. Keep moving with your breath. Inhale, bend your knees and sweep your hands back behind you. Exhale. Sweep your arms up alongside your ears in chair pose. Inhale, reach through your fingertips. Exhale, swan, dive down into forward fold. Inhale, come halfway up. Step your right foot back to runners, lunge. Inhale, zip your arms forward and up into high lunge. Exhale, relax into the pose. Inhale, press back through your right heel. Open your arms and twist to the left. Inhale, come back to center, reach up. Exhale, twist your upper body to the left. Inhale, come back to center. Keep your hips. Exhale. Take one more twist to the left. Inhale, come back to center, reach up. Exhale, bring your hands back down to the mat and step back to downward dog for a few breaths. Inhale, sweep your left leg up to this guy. Exhale, step your left foot in between your hands, drop your right knee and release your back foot. How come up and bring your palms together at your chest. Exhale, hook your right elbow outside your left eye and twist to the left. Take a deep breath in. Exhale. Bring your hands back down to the mat and step back to downward dog. Inhale, bend your knees and look to the top of your mat. Step or jump your feet in between your hands. Inhale, come halfway up, exhale, fold. Inhale, look up, sweep your arms out and up, come up. Exhale, bring your hands back down by your sides. Let's repeat those poses on the other side. Inhale, bend your knees and sweep your hands back. Exhale, sweep your arms forward and up into chair pose. Inhale, reach through your fingertips. Exhale, swan, dive down into forward fold. Inhale, come halfway up. Exhale, step your left foot back to run his land. In house ep your arms folded up into highland. Exhale, relax into the pose. Inhale price back through your left heel. Open your arms and twist to the right. Inhale, come back to center, reach up. Exhale, twist your upper body to the right. In how come back to center. Keep your hips. Exhale. Take one more twist to the right. Inhale, come back to center, reach up. Exhale, bring your hands back down to the mat. Step back to downward dog for a few breaths. In house ep your right leg up to the sky. Exhale, step your right foot in-between your hands. Drop your left knee and release your back foot. Inhale, come up and bring your palms together at your chest. Exhale, hug your left elbow outside your right thigh, and twist your upper body to the right. Take a deep breath in, exhale. Bring your hands back down to the mat. Step back to downward dog. Inhale, bend your knees and look to the top of your mat. Exhale, step or jump POV temperature in your hands. Inhale, come halfway up. Exhale, fold. Inhale, look up, sweep your arms out and up, come up. Exhale, bring your hands back down by your sides. Moving on this time. In house ep your arms out and up, look up. One dive down with a flat back into forward fold. Inhale, come halfway up to your shoulders, back, step back. Inhale, press the night away from you. Exhale, drop to your knees, release your feet to lower all the way down to the mat. Inhale, lift up into baby cobra. Exhale, lower back down, tuck your toes and lift your hips up into Downward Dog. In-house hip, your left leg up to the sky. Exhale, step your left foot in between your hands and runner's lunge. Inhale, press back to your right heel. Exhale, sweep your hands back and lift up into flying land. In-house. Keep your arms forward and up into highlands. Exhale, bring your palms together at your chest. Take a deep breath in. Exhale. Bring your right elbow to the outside of your left knee and twist to the left and revolved side angle. Take a deep breath in. Exhale. Bring your hands back down to the mat and step back to downward dog for a few breaths. Inhale. Zip your right leg up to the sky. Exile. Step your right foot in between your hands in man's land. In how price back to your left heel. Keep your hands back and lift up into flying land. In-house. Keep your arms folded up into high lunge. Exhale, bring your palms together, your chest. Take a deep breath, then. Exhale. 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. Bring your hands back down to the mat and step back to downward dog. Take a deep breath in, exhale, drop down onto all fours and untick your photos for our final sequence. So it both feet to the right, sit back on the mat and bring your right foot to the outside of your left die. In how place your right fingertips behind you on the mat. Exhale, bring your left elbow outside your right knee. Inhale, sit up tall. Exhale 2 is to the right. In how lengthen your spine? Exhale, twist to the right. Inhale, lengthen. Exhale, twist. Take one more deep breath in. Exhale. Come back to center. Keep twisting and place your hands behind you on the mat. Then lift your hips up into downward dog facing the other way. Inhale, bring your left palm to the center of your mat. Exhale. Reach back with your right hand to take hold of the outside of your left ankle and look up onto your left arm in Revolve downward dog, inhale, twist a little deeper. Released the pose. Inhale. Bring your right palm to the center of your mat. Reach back with your left hand to take hold of the outside of your right ankle and look up to the sky and your left arm. Inhale, twist a little deeper. Exhale, come back to center. Take a deep breath in. Exhale, drop down onto all fours. So eBay feet to the last setback and bring your left foot to the outside of your right thigh. In her place, your left fingertips behind you on the mat. Exhale, bring your right elbow outside your left knee. Inhale, sit up tall. Exhale to is to the left. Inhale, lengthen, exhale, twist. Inhale, lengthen. Exhale, test. Take a deep breath in. Exhale. Come back to center, place your hands behind you on the mat, can lift your hips up into downward dog. Take a deep breath in. Exhale, drop down onto all fours. Sweet feet to the right. Sit back and bring yourself to the middle of your mat, to your feet, hip width apart. Inhale, sit up tall. Slowly down to the mat and hug your knees into your chest. Release your arms and legs and lie back and final resting pose. Let your feet as wide as the mat and full open. Relax your hands, palms facing up, shoulder blades rest evenly on the ground. Close your eyes. Bring your awareness to the sensations of your body lying on the mat. Feel the weight of your arms resting biocides. Notice the feeling of pressure. The back of your head. Let your shoulder blades, the backs of your arms, sacrum, and the backs of your legs allow gravity to settle you on the mat. Fill the natural rhythm of your brand elements. Now emitting this moment, nothing else matters. When you are ready, roll onto one side and gently bring yourself up to sitting. Now you can move back into your day. 8. Lats / Shoulder Mobility ♦︎: Come to a comfortable cross-legged see in the middle of your mat with your hands rest in your lap. If you find that your pelvis tilts back and your lower backgrounds, you can sit on as many blocks or cushions as it takes to bring your hips up higher than your knees. Gently engage the muscles that support the base of your spine. Your abs, obliques, and lower back. Activate the muscles that support your shoulder blades by drawing them towards each other slightly. Bring your ears back in line with your shoulders and draw the top of your head up to this guy. Relax your jaw and the muscles in your face. Close your eyes. Will begin today's sequence with a breathing exercise called three-part breath. To release tension in your upper body. Try to stay focused throughout the exercise. Bring your hands to your belly. Inhale deep into your abdomen. Exhale, let the air out through your abs back towards your spine. Inhale, allow your belly to expand against the palms of your hands. Exhale, let all the air out, gently contract your abs. Bring your hands to the side of your rib cage. Inhale, breathe deep into your belly and up into your ribs. Exhale, let all the air out, allow your ribcage to contract. In Holland to your belly. Allow your ribcage to expand. Your rib slide closer together as you let all the air out. Bring your hands to your color, burn in hell into your belly. Ribcage and upper chest. Exhale, let the breath go from your chest, ribcage and abdomen. And again, inhale into your belly, expand your ribcage, feel your upper chest. Exhale, empty your ribcage and abdomen. Last time. Inhale one continuous wave of breath all the way from your belly into your ribcage and up to your collarbones. Exhale all the air out from your upper chest, ribcage, and abdomen. Let your breath return to its natural rhythm and continue to breathe in and out through your nose. Throughout this. Switch your legs so that the other ankle is in front. And sit up tall. Let start to release tension in your shoulders. Bring your hands to your shoulders and roll them up, back and down a few times. Take it slow. Breathe in and out through your nose if you can. And roll them forward. Keep sitting up tall and tune in to the sensations in your shoulders. And release. Let your hands rest by your side. Inhale, sweep your arms out and up. Look up, touch your palms together. Exhale, bring your hands back down by your side. Tuck your chin to your chest. And again, inhale, sweep your arms out and up, lookup, touch your palms together. Exhale, bring your hands back down by your side. Drop your chin to your chest. Two more times. Inhale, circle your arms out and up, reach up. Exhale, bring your hands down by your side, feel the stretch down the back of your neck. Inhale. Sweep your arms out and up, look up, touch your palms together. Exhale, bring your hands back down by your sides. Let start to bring some movement into your lap. Inhale, sweep your arms out and up, interlace your fingers and press your palms up to the sky. Exhale, bend to the right. Inhale, come back to center, stretch out, exhale, bend to the left. Inhale, come back to center, reach up, exhale, bend to the right. Inhale, come back to center, stretch up. Exhale, bend to the left. Inhale, come back to center, reach up. And this time, exhale, bring your hands down in front of you, round your back, tuck your chin and press your palms away. In housekeeper hands up to the sky. Arched your spine and look up. Excel low your hands round your back. Can tuck your chin to your chest. Inhale, lift your hands out. Archers bind back and look up. Exhale, lower your hands and deepen the stretch across your upper back. Control this last time, inhale, lift your hands up, arch your spine back and look up. Exhale, bring your hands back down, round your spine and press your palms away. Take a deep breath in. Exhale, release the pose and sit up tall. Inhale, stretch your arms out to the sides. Troy, your shoulders back. Exhale, bring your palms together, tuck your chin to your chest and round your upper back. Inhale, draw your hands back, can open up your chest. Exhale, bring your palms together, round your back, can draw your belly. Inhale, sweep your hands back and open up your chest. Exhale, bring your hands forward, stretch your upper back and show this last time. Inhale, draw your hands back and look up to the sky. Exhale, bring your palms forward and draw your belly in. Inhale, release the pose. Sit up, tall. Exhale, draw your shoulders back. So it's your legs so that the other ankle is in front. And let's come in, do some static side bend. Inhale, sweep your left arm up. Exhale, bend to the right. Feel the stretch down the left-hand side of your body. And stay here for a few deep breaths. Through your top shoulder back and reach through your fingertips. Last breath in. Exhale. Bring your left hand back to the mat. Inhale, sweep your right arm up. Exhale, bend to the left. Breathe into this, drags down the right-hand side of your body. Reach through your fingertips and draw your top shoulder back. Inhale, reach. Exhale, bring your right hand back down to the mat. Come forward onto all fours for a few slow rounds of cat cow. Check that your risk to directly underneath your shoulders, hips are right above your knees. Toes point straight back. Separate your fingers. Inhale, drop your belly, art us. Bind, draw your shoulders back and look up. Exhale, round your back through your abs in and tuck your chin to your chest. Inhale, drop your belly, art your spine, draw your shoulders back and look up. Exhale round your back to your abs in and press out into your shoulder blades. Inhale, drop your Valley. Rtos bind joy your shoulders back and look up. Exhale round your back, drop your head and tuck your chin to your chest. Last time. Inhale, drop your belly, art your spine and look up. Exhale round your back to your abs in and press up into your shoulder blades. Inhale, come back to center. Exhale, draw your shoulders away from your ears. Take a deep breath in. Exhale. Walk your hands towards the top of your mat. Pull your hips back and continue to slide your palms forward as you rest your forehead on the mat to impact people. Your hips should come directly above your knees. Reach through your fingertips to feel a nice long stretch in the shoulders. If it feels good, you can drop your elbows and bring your palms together behind your head and revised to bring into your triceps. And breathe into the stretch. Take a deep breath in and drop your hips back into child's pose for a few breaths. Take a deep breath in. Exhale. Come back up. And come to the middle of your mat. Your upper body slowly down to the mat. Final resting pose. Let your feet spacing out. Shoulder blades rest evenly on the ground. Close your eyes. Allow all the muscles in your body, it is often become heavy. Bring your awareness to the sensations of your body lying on the mat. Feel the weight of your arms resting by your side. Notice the feeling of pressure. The back of your head. At your shoulder blades, the backs of your arms, sacrum, and allow gravity to let any remaining tension slip away. And allow your mind to rest and become quiet. When you are ready. And gently bring yourself up to. Now you can move back in. 9. Deep Hamstring Stretch ♦︎♦︎: Lie down on your back and close your eyes. Rest one hand on your belly and one hand on your chest. Bring your attention to your breath. Seal your lips and take a few deep breaths in through the nose. And out through the nose. Breathe deep into your abdomen and lightly contract your abs on the exhalation. Allow your belly and test to rise and fall. Take one more deep breath in and out. Let your breath return to its natural rhythm. And continue to breathe in and out through your nose. Throughout the sequence. Open your eyes. Let start to release tension in your carbs and hamstrings. In reclining hand to big toe pose. Grab your strap. Bring your right knee into your chest. And loop the strap around the ball of your right foot. Press through your heel to straighten your leg up to this guy. Keep the back of your left hip family pressing into the mat. You can bend your left knee and bring your left foot flat to the mat. To that helps you to keep your hips level. Walk your hands up your strap. Keep your right leg straight. Flex your foot. Broaden across your collarbones and breathe and relax your neck and shoulders. And try to bring your leg in a little closer on every exhalation. Gently coax in your hamstrings into lengthening. Bring both ends of the strap together and draw your right leg across your body. Keep your right leg straight and press through your heel. Breathe into the stretch in your hamstrings and the outside of your right hip? Last breath in. Gently pull your leg in towards you. Exhale, bring your right leg back to the mat and release the pose for the other side. Bring your right leg back to the mat. Your left knee into your chest. Loop the strap around the ball of your left foot to impress through your heel to straighten your leg up to this guy. Keep the back of your right hip pressing firmly into the mat. You can bend your right knee if that is more comfortable. Walk your hands up your strap pen gently pull your left leg in towards you. Broaden across your collarbones. Press through your left heel and gently draw your leg in towards you. Enjoy your left leg across your body. Deep breath in. Exhale. Bring your left leg back to center. Release the pose. Put your strap to one side and hug both knees into your chest. Rock and roll your way 300, four times. All the way up to standing in mountain pose. With your feet hip width apart in parallel. Let's come into revolved. Standing forward, bend. Bring your hands to your hips. Inhale, lengthen your spine. Abs in and hinge forward your hips with a flat back and bring your fingertips to the mat. If you're unable to touch the floor with straight legs, you can place your hands on blocks in how bend your right knee. Sweep your left hand up to this guy and look up to your thumb. Exhale, relax into the pose. Contract to a left quadriceps. Broaden the collarbones and look straight ahead or up to this guy. Feel the stretch in your left hamstrings and then the outside of your left hip. Take a deep breath in. Exhale, release the pose for the other side. Inhale. Bend your left knee is EPO, right-hand up to the sky and look up. Exhale, relax into the pose. Engage your right quadriceps. Open up your test and try to look up if you can. Take a deep breath in. Exhale, bring your right hand right down to the mat or to your blocks. Inhale, bend your knees and bring your hands to your hips. Come up to standing with a flat back. Let's continue to open up your hips and hamstrings dynamically. In-house hip your arms out and up, lookup. Dive down with a flat back into forward fold. Inhale, look up to your shoulders, back. Step your left butt to run. In-house IEP, your right hand up to this guy, look up. Exhale, bring your right hand down and walk your hands to the back of your mat, to the side, lunge, inhale, drop your hips and flex your right foot. Exhale, walk your hands to the top of your mat. And step back to downward dog. Inhale, bend your knees and stretch your spine. Your left foot in between your hands. Inhale, zip your left hand up to the sky, reach up. Exhale, bring your left-hand down and walk your hands to the back of your mat. Inhale, drop your hips and flex your left foot. Walk your hands to the top of your mat, and step back to downward dog. Let's come into triangle and revolve triangle. In house ep your right leg up to the sky. X l step your right foot in between your hands and ten, your back heel down to the mat. Inhale, circle your arms up into Warrior 2. Drop your hips and look straight ahead. Inhale, straighten your front leg and circle both hands up to the sky. Step your back foot in a few inches and bring your right hand down to the inside of your front foot. Keep your front leg straight. In how rich your left hand up to this guy. Exhale, draw your left shoulder back. Look up to this guy if you can. Inhale, reach through your fingertips. Exhale, press into your back heel and come back up to standing for revolve triangle. Step your back foot in a few inches and check that your front toes pointed straight ahead. Turn your hips to face forward. Inhale, lift your left arm up alongside your exhale, hinge forward from the hips or the flatband can place your left hand outside your front foot, in. Your right hand, up to the sky. Look down straight ahead or up to your fingertips. You should feel the stretch in your hamstrings and the outside of your right hip. Take a deep breath in. Exhale. Bring both hands back to the mat. Step back to downward dog for the other side. Your left leg up to the sky. Step your left foot in between your hands and Daniel back heel down to the mat. Inhale, circle your arms up into Warrior 2. Exhale, drop your hips and look straight ahead. In-house. Straighten your front leg and cycle both hands up to this guy. Exile. Step your back foot in and bring your left-hand down to the inside of your front foot. Inhale, reach your right hand up to this guy. Draw your right shoulder back. Look up to your thumb, if you can. Inhale, reach up to your fingertips. Exhale, press into your back heel and come back up to standing for revolve triangle. Step your back foot in and check that your front toes point straight ahead. In-house. Keep your right arm up alongside your exhale hinge forward from the hips and place your right hand outside your front foot. In-house. Keep your left hand up to the sky. Look down straight ahead or up to your fingertips. Try to balance your weight evenly between both feet. Take a deep breath in. Exhale. Bring your hands back down to the mat. Step back to downward dog. Inhale, bend your knees and stretch your spine. Exhale, drop down onto all fours. Sweep both feet to the left. Sit back, and bring yourself to the middle of your mat. Inhale. Sit up tall. Hello yourself slowly down to the mat and hug your knees into your chest. Release your arms and legs and lie back and final resting pose. Let your feet as wide as the amount in full open. Relax your hands, palms facing out. Shoulder blades rest evenly on the ground. Close your eyes. Notice all the places where your body is in contact with the mat. Bring your attention to your heels. Cavs, hamstrings, TSA, come back, shoulders, elbows, forearms, fingers, knuckles. And the curve of the back of your head. Become aware of your whole body. And if your breath moving in and out, let any remaining tension slip away and allow your mind to rest and become quiet. When you are ready, roll onto one side and gently bring yourself up to sitting. Now you can move back into your day. 10. Core Balance Flow ♦︎♦︎: Stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Balance your weight evenly between both feet to create a firm foundation. Engage your abs and lengthen all the way up your spine and neck to the top of your head, to your shoulders, back, lengthen the back of your neck and look straight ahead. Allow your arms to for NAT to leave by your sides. Palms facing inwards, fingers off. Relax your jaw and the muscles in your face. Close your eyes. Bring your attention to your breath. And take a few deep breaths in through the nose. And out through the nose. Feel the breath moving into your body. And out of your body. Allow your belly and tests to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm. And breathe in and out through your nose if you can. Throughout this event. Open your eyes. Let's warm up with them. Half sun salutations. Inhale, circle your arms out-and-out, lookup, touch your palms together. Exhale swan, dive down with a flat back into forward fold. Bend your knees and bring your fingertips to the mat. Inhale, come halfway up with a flat back. Pans can come to your shins. Exhale, fold, inhale, look up, sweep your arms out and up, come up. Exhale, bring your hands back down by your sides. And again, in healthy, your arms out and up, look up, touch your palms together. Exhale, swan dive down with a flat back into forward fold. Inhale, come halfway up. Hands can come to your shins. Exhale, fold. Inhale, look up, sweep your arms out and up, come up. Exhale, bring your hands back down by your side. Let's start our slow flow sequence. Pay close attention to my cues. Inhale, sweep your arms out and up, look up. Exhale, swan, dive down with a flat back into forward fold. Inhale, come halfway up to your shoulders, back. Exhale, step one foot, back. Take a deep breath in. Exhale. Bring your right knee to your right triceps and hold for one full breath. Inhale. Exhale. Inhale, step back. Deploying, exhale, bring your left knee to your left triceps and hold. Inhale. Exhale. Inhale. Exhale, drop to your knees. Release your feet to lower all the way down to the mat. Lift up into cobra, shoulders, back down, tuck your toes and press up through your plank into downward facing dog. Pose for a few breaths. In how bend your knees and look to the top of your mat. Exhale, step or jump your feet in between your hands. Inhale, come halfway up, exhale, fold. Inhale, look up, sweep your arms out and up. Exhale, bring your hands back down by your sides. Let's continue to flow with your breath. Inhale, sweep your arms out and up, look up, touch your palms together. Exhale, swan, dive down with a flat back into forward fold. Inhale, come halfway up to your shoulders, back. Step your left foot back to run this land. In-house. Keep your right hand up to this guy. Look up to your fingertips. Exhale, bring your right hand down and walk your hands to the back of your mat, facade, land in now drop your hips and flex your right foot. Exhale, stay here and hold the pose for a few breaths. Breathe into the stretch in your right calf and hamstrings. Take a deep breath in. Exhale. Hands to the top of your mat. Step back to downward dog. Inhale, bend your knees and stretch your spine. Exhale, step your left foot in between your hands. In your left hand up to the sky. Exhale, bring your left-hand down and walk your hands to the back of your mat. Inhale, drop your hips and flex your left foot. Exhale, breathe into the stretch. Take a deep breath in. Exhale. Walk your hands to the top of your mat and step back to downward dog. Bring your big toes together and walk your hands all the way back to your feet for Crow pose. Inhale, come halfway up to your shoulders, back. Exhale, bend your knees and come down into a squat. Bring your knees out wide and place your palms on the mat, shoulder width apart. Spread your fingers wide and press into your palms. Squeeze your knees family against your upper arms. Lift your hips and lean forward so that your weight shifts from your feet into your hands. Keep moving forward until your feet begin to lift off the mat. When you want to come down carefully, drop your feet to the mat and say tennis court. Walk your hands forward into Downward Dog. Inhale, bend your knees and look to the top of your mat. Exhale step, we'll jump your feet in between your hands. Inhale, come halfway up. Exhale, fold. Inhale, look up, sweep your arms out and up. Exhale, bring your hands back down by your sides. Let's continue our flow. Holding these standing poses for two to three breaths. Inhale, circle your arms out and up, stretch up. One, dive down with a flat back into forward fold. Inhale, look up to your shoulders, back. Inhale, rock forward onto the tops of your toes. Exhale lower down halfway. Inhale. Come onto the tops of your feet and push up into outward-facing dog. Rollover your toes into Downward Dog. Inhale, sweep your right leg up to this guy. X l. Step your right foot in between your hands on your back, heel down to the mat. And Daniel back in. Keep your arms out and up into Warrior 1. Exhale, relax into the pose. Take the your front knee point straight ahead. Turn your hips towards the top of your mat. Reach up to your fingertips and press into the outside edge of your back foot. Take a deep breath in. Exhale, widen your stance and open up into Warrior to line up your front heel with the middle of your back foot. And look straight ahead. Bring your front thigh parallel with the mat. And check that your front knee point straight ahead. Take a deep breath in. Exhale. Bring your left hand to your left hip and your right fingertips to the mat outside your right foot. Take a deep breath in. Exhale. Lift your back foot up and open your chest in balancing half-moon. In how rich your left hand up to the sky. Exhale, flex your back foot. Breathe in and out. In and out. Take a deep breath in. Exhale. Bring your left hand back to the mat and step back to downward dog. Let's repeat that sequence. On the other side. Inhale, sweep your left leg up to this guy. Exile. Step your left foot in between your hands down your back heel down. In-house, keep your arms out and up into Warrior 1. Exhale, relax into the pose. Take your front knee point straight ahead. Square your shoulders with the top of the mat. Reach up through your fingertips and press into the outside edge of your back foot. Take a deep breath in. Exhale, widen your stance and open up into Warrior to line up your front heel with the middle of your back foot. And look straight ahead. Your front thigh parallel with the map. And check that your front knee point straight ahead. Take a deep breath in. Exhale. Bring your right hand to your right hip and your left fingertips to the mat outside your left foot. Take a deep breath in. Exhale. Lift your back foot up and twist your upper body open into balancing half-moon, inhale, reach your right hand up to this guy. Xl flex your back foot. Inhale, exhale. Inhale. Take a deep breath in. Exhale. Bring your right hand back to the mat and step back to downward dog. To come down to the mat, you can drop down onto all fours and come to see did bring your hands back about a foot. Bend your knees a lot. Look up to the top of your mat. Take a deep breath in PECS our jump your feet to your hands. It may take you a few attempts before you make a smooth transition, but it will become easier with practice. In-house it up too. Exhale lower slowly down to the mat. And hug your knees into your beliefs, your arms and legs and lie back and final resting pose. Let your feet as wide as the mat tenfold open. Relax your hands, palms facing out. Shoulder blades rest evenly on the ground. Close your eyes. Bring your awareness to the sensations of your body lying on the mat. Feel the weight of your arms by your side. Notice the feeling of pressure. The back of your head, your shoulder blades, the backs of your arms, sacrum, and the backs of your legs allow gravity to settle you on the map. Fill the natural rhythm of your breath is e, settling does dullness. Knowing that in this moment, nothing else matters. 11. T-Spine / Scapular Mobility ♦︎: Come to a comfortable cross-legged see in the middle of your mat with your hands rest in your lap. If you find that your pelvis tilts back and your lower backgrounds, you can sit on as many blocks or cushion does it take to bring your hips up higher than your knees? Gently engage the muscles that support the base of your spine. Your abs, obliques and lower back. Activate the muscles that support your shoulder blades, graduating and towards each other slightly. When your ears bike in line with your shoulders and draw the top of your head up to the sky. Relax your jaw and the muscles in your face. Close your eyes. Will begin today's sequence with a few rounds of equal breathing. Try to stay focus throughout the exercise. Seal your lips and take a few deep breaths in through the nose. And out through the nose. Fill your belly, chest and rib-cage on the inhalation, and contract your abs and lower back on the exhalation. Allow your belly, chest, and ribcage to expand on the inhalation and contract on the exhalation. Take one more deep breath in and out. Let your breath return to its natural rhythm. And continue to breathe in and out through your nose. Throughout the sequence. Open your eyes. Let's start with some seated snow angels. Bring your fingertips to rest on the mat. Biocides. Engage your abs to your shoulder blades towards each other. And sit up tall. In-house hip, your arms out and up. Touch your fingers together. Exhale, bring your hands back down to your apps and ribcage in. And again. Inhale, circle your arms out and up. Touch your fingers together. Exhale, bring your hands back down. Keep your shoulder blades engaged. Two more times. Inhale, circle your arms out and up, bring your fingertips together. Exhale, bring your hands back down to your ears, back in line with your shoulders. Inhale, sweep your arms out and up. Touch your fingers together. Exhale, bring your hands back down and release your fingertips to the mat. Bring your hands to the back of your neck. Inhale, lift your chest, arch your spine back and look up. Exhale round your back, drop your head and bring your elbows together. Inhale, lift your chest. I chose mine back. Can look up. Exhale, draw your abs in, bring your elbows together and tuck your chin TO test in how arduous buy back, open up your chest and look up. Exhale, round your back, drop your head and pull your belly in. Last time. Inhale, lift your chest out your spine and look up. Exhale round your back to your elbows together and pull your belly and inhale, come back to center and draw your elbows back. Exile this time to S to the right. Inhale, come back to center, exhale, twist to the left. Inhale, come back to center. And again, exhale, twist to the right. Inhale, come back to center. Exhale, twist to the left. Inhale, come back to center. Exhale, draw your elbows back. Aiming to keep your lower back fairly still. Drop your right elbow and draw four slow circles one way. And the circling around the point in between your shoulder blades. And release the pose. Come forward and scapula pushups. Bring your wrists directly underneath your shoulders and your hips right above your knees. Toes point straight back. Separate your fingers. Take a deep breath in. Excel person might away from you as you round your upper back. Drop your chest, allow your shoulder blades to move towards each other. And again, exhale, push the mat away from you. Feel your shoulder blades slide apart. Inhale, drop your chest and roll your shoulder blades towards each other. Exhale, push them away from you, keep in the back of your neck long inhale. Drop your test, allowing your shoulder blades to retract, exhale, push away from you, rounding your upper back. In how drop your chest and allow your shoulder blades come towards each other. Welcome back to Santa. Then draw circles with your hips. One way. Feel how the movement spirals your spine and shoulders. And the other. Let's come into thread, the needle pose. Bring your left hand directly underneath your nose. Inhale, sweep your right hand up to this guy. Look up your right hand and your left arm. Bring your head and shoulder to rest on the mat. And again, inhale, sweep your right hand up, reach up, exhale through your right hand and bring your head and shoulder to the mat. Inhale, sweep your right hand up, look up. Exhale, thread your right hand onto your body. Last time. Inhale, sweep your right hand up, reach up. Exhale, thread your right hand onto your body. In-house EPO, right hand up, look up. Exhale, come back to center for the other side. Bring your right hand to the middle of your mat. Inhale, sweep your left hand up to this guy. Look up. Exhale thread your left hand and your right arm. Bring your head and shoulder to the mat. Your left hand up, reach up. Exhale thread your left hand under your body. Inhale. Zip your left hand up, look up, exhale thread your left hand under your body. In your left hand up, reach up. Exhale thread your left hand under your body. Inhale, sweep your left hand, backup. Welcome back to all fours. Let's come into half twisted scorpion, a deep chest and shoulder opener. Take a deep breath in. Exhale. Walk your hands forward. Hug your elbows in close and lower, all the way down to the mat. Bring your left arm out to the side. It showed a high. Then bring it forward a few inches. Palm facing down. Bend your right knee and present your right hand to twist your body open to the right. Bring your right foot flat to the mat behind your left leg and your right knee fall open. Breathe deep into your abdomen. You may want to rest your head on your left arm to a position where it is comfortable. Take a deep breath in, exhale carefully. Come back up for the other side. Bring your right arm out to the side and bring it forward a few inches. Palm facing down. Bend your left knee and press into your left hand to open your body out to the left. Bring your left foot flat to the map behind you and let your left knee open. Stay here for a few deep breaths. Finding a position that is comfortable for your right arm. Take a deep breath in and come back to Santa. Underneath your shoulders and push your hips back into child's pose and rest for a few breaths. Deep into your back. Take a deep breath and save it to the right side of your mat. Take a deep breath in. To the left side of your mat. Take one more deep breath in. Exhale. Come back to Santa and push up to sweep both feet to the right. Sit back and come to the middle of your mat. Take your feet, hip width apart. Inhale, sit up tall. Your upper body slowly down to the mat and hug your knees into your chest. Broke ten leaf from side-to-side. Back. Release your arms and legs and lie back and final resting pose. Let your feet as wide as the mat and full open. Relax your hands, palms facing out. Shoulder blades rest evenly on the ground. Close your eyes. Allow all the muscles in your body to soften and become heavy. Bring your awareness to the sensations of your body lying on the mat. To the weight of your arms resting by your sides. Notice the feeling of pressure at the back of your head, at your shoulder blades, back, and allow gravity to settle you on the mat. Let any remaining 10, ten slip away and allow your mind to rest and become quiet. When you are ready. And gently bring yourself up to. Now you can move back. 12. Deep Quad Stretch ♦︎♦︎: Lie down on your back and close your eyes. Rest your hands on the front of your hips. And bring your attention to your brand. And take a few deep breaths in through the nose and out through the deep into your abdomen. And lightly contract to apps on the exhalation. Allow your belly and test to expand. And contract. Take one more deep breath in and let your breath return to its natural rhythm and continue to breathe in and out through your nose. Throughout the sequence. Open your eyes. Start to loosen up your hips in window leaving pose. Take a deep breath and relax. And breathe deep into your abdomen. Take a deep breath and allow you to expand your right leg to the left knee and relax into the pose. Take a deep breath in. Exhale. Hug those knees into your chest. Let's continue to release tension in your hip flexors and supported bridge pose. Drop your feet to the mat and bring them hip-width apart in parallel. Rest your hands by your side, palms facing down and walk your feet back. Continue fingertips crazy your heels. In how press into your heels and lift your hips all the way up. Exhale position. At the base of your spine. The height of the block that is most comfortable for you. Take the restorative breath deep into your abdomen. Take one more deep breath in. Exhale. Release the block. Slowly back down to the leaf from side-to-side. Take hold in the bacterial thighs. And rock and roll your way three or four times. All the way up to standing. Bring your feet hip-width apart in parallel to your shoulders, back, and allow your arms to flow naturally by your sides. Keep your arms out and up, look up. Swan dive down with a flat back into forward fold. Inhale, come halfway up, draw your shoulders back. Step your left foot back, drop your left knee and release your back. In-house. Keep your arms folded up into crescent lunge. Bring your palms together. Exhale, relax into the pose. To your low abs in to protect your lower back. Take a deep breath in. Exhale. Bring your hands back down to the mat, Tokyo. And step back to downward dog for the other side. Inhale, bend your knees and stretch your spine. In between your hands, drop your right knee and release your arms folded up into crescent lunge. Exhale, relax into the pose. And relax any tension in your shoulders. Take a deep breath in. Exhale. Bring your hands back down to the mat. Tuck your toes and step back to downward dog. Let's start to stretch your quotes in half to instead lizard pose. Inhale, sweep your right leg up to the sky. Exile. Step your right foot outside your right hand. Drop your left D and release your back foot. Pick up your back foot to the right hand. Draw your right shoulder back and open your body to the right. Drop your hips and gently pull your left foot, tend towards you to deepen the stretch in your left card. Take a deep breath in. Exhale. Release the pose. Walk your right foot in and step back to downward dog for the other side. Left leg up to the sky. Step your left foot outside your left hand. Drop your right knee and release your back. Pick up your back foot to the left hand, to your left shoulder back. And twist your body open to the left. Drop your hips and pull your left foot in towards you to deepen the stretch. Take a deep breath in. Exhale. Release the left foot and step back to downward dog. In how bend your knees and stretch your spine. Drop down onto all fours and push your hips all the way back towards your heels in child's pose, to rest your hip flexors for a few breaths. Take a deep breath in. Exhale. Come to kneeling at the top of your mat for our peak pose, half reclining here. Bring your right foot flat to the mat. Drop down inside your left foot to the left tail next to your left hip. Toes point straight back. Move your right foot out to the side as far as you need to bring by sitting bones flat to the map. You may need to put a cushion under your right hip. Inhale, sit up tall. Place your hands behind you, fingertips facing forwards and start to lean back. Come down just as far as is comfortable. A few inches. All the way down. If you are on the mat, bring your arms up overhead and hold on to opposite elbows. Stay here for a few breaths. Feeling the stretch in the front of your left. Die. Take a deep breath in. Exhale. Release your arms present to your forearms and carefully lift yourself back up. Lean to the right or your left foot flat to the mat. Turn your right foot back beside your right hip. You can walk your left that out a few inches if you need to bring by sitting variance flat to the map, I'll switch your cushion to the other side. Inhale, sit up tall until you feel the stretch in your right thigh. All the way down. Bring your arms up overhead and take hold. Take a deep breath and release your arms, press into your forearms and Kathleen, lift yourself back up. Bring both feet flat to the mat. Inhale, sit up tall, slowly down to the mat. And your knees into your chest. Gently from side to side. Release your arms and legs and lie back and final resting pose. Let your feet as wide as the mat and fall open. Relax your hands, palms facing out, shoulder blades rest evenly on the ground. Close your eyes. Notice all the places where your body is in contact with the mat. Bring your attention to your heels. Hamstrings, TO sacrum, MEDPAC, shoulders, elbows, forearms, fingers, knuckles. And the cab at the back of your head. Become aware of your whole body. And if your breath moving in and out, let any remaining 10, ten slip away. And your mind to rest and become quiet. When you are ready, roll onto one side and gently bring yourself up to sitting. Now you can move back into your day. 13. Spinal Flex Flow ♦︎♦︎♦︎: Stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Balance your weight evenly between both feet to create a firm foundation. Gently engage your abs and lengthen all the way up your spine and neck to the top of your head. Draw your shoulders back, lengthen the back of your neck and look straight ahead. Allow your arms to fall naturally by your sides. Palms, face inwards, fingers soft. Relax your jaw and the muscles in your face. Close your eyes. Bring your attention to your breath. Seal your lips and take a few deep breaths in through the nose. And out through the nose. Feel the breath moving into your body. And out of your body. Allow your belly and tests to rise and fall. Take one more deep breath in and out. Let your breath return to its natural rhythm. And try to breathe in and out through your nose. Throughout the sequence. Open your eyes. Let's warm up with some half sun salutations. Inhale, circle your arms out and up, look up, touch your palms together. Exhale swan, dive down with a flat back into forward fold. Bend your knees and bring your fingertips to the mat. Inhale, come halfway up, hands can come to your shins. Exhale, fold. Inhale, look up, sweep your arms out and up, come up. Exhale, bring your hands back down by your side. And again, inhale, sweep your arms out and up, look up, touch your palms together. Exhale, swan, dive down with a flat back into forward fold. Inhale, come halfway up, hands can come to your shins. Exhale, fold. Inhale, look up, sweep your arms out and up, come up. Exhale, bring your hands back down by your side. Let's start to mobilize your spine. Check that your feet, hip width apart. Toes pointed straight ahead. In-house. Keep your arms out and up. Look up, arch back. Exhale, swan, dive down with a flat back into forward fold. Inhale, come halfway up, draw your shoulders back. Exhale, step back to all fours in the middle of your mat. Inhale, drop your belly, art just by enjoy your shoulders back and look up. Exhale round your back to your abs in and tuck your chin to your chest. In how drop your belly, draw your shoulders back and look up. Exhale round your back, your abs in and press up into your shoulder blades. Inhale, drop your belly, arch your back, feel as they your spine is unwinding. Look up, exhale round your back and this time drop your hips back towards your heels into child's pose. Slide your fingertips forward. And again. In How come up, drop your belly, art your spine and look up. Exhale round your back too. The head and press back to child's pose. Inhale, come up, drop your belly, art Joe's buy-in and look up. Exhale round your back through your abs in and drop back to your heels. Adding on in how karma round your back, come forward into low plank. Exhale, point your elbow straight back and lower, all the way down to the mat. Inhale, lift up into baby cobra. Exhale, lower back down, tuck your toes, press your hips back towards your heels and lift up into downward dog. And again, inhale, come forward into plank. Exhale, drop to your knees and lower all the way down to the mat. Inhale, lift up into baby cobra. Exhale, lower back down, tuck your toes, press your hips back towards your heels and lift up into Downward Dog. Last time in how round your back because you come forward into plank, exhale, drop to your knees and lower all the way down to the mat. Bring your fingertips wider than the mat. Inhale, lift up into baby cobra, exhale lower back down. And again, inhale, lift up into cobra. Exhale lower back. And down. Last time, inhale, lift up into cobra. Exhale, lower back down. Bring your hands under your shoulders, tuck your toes, press your hips back towards your heels and lift up into downward dog. Walk your feet a few times the stretch the backs of your legs. In-house EPC, right leg up to this guy. X l step your right foot in between your hands in runners, lunge. In-house, keep your arms forward and out into high land. Exhale, relax into the pose. Inhale, stretch your arms out to the side. Cross your right arm over the left. Bend your elbows, wrap your forearms and try to bring your palms together. Inhale, arch your spine back. Exhale, relax into the pose. Take a deep breath in. Exhale. Lift up onto your right foot and transition into Warrior 3. Take a deep breath in. Unwrap your arms, bring your hands to the mat and step back to downward dog for the other side. Inhale, sweep your left leg up to this guy. Exhale, step your left foot in between your hands. Inhale, sweep your arms forward and up into high lunge. Exhale, relax into the pose. Inhale. Stretch your arms out to the side. Cross your left arm over the right. Bend your elbows, wrap your forearms and try to bring your palms together in how your spine back. Relax into the pose. Take a deep breath in. Exhale. Lift up onto your left foot and transition into Warrior 3. Take a deep breath in. Exhale, unwrap your arms, bring your hands to the mat and step back to downward dog. In-house. If your right leg up to the sky, exhale, bend your right knee and drop your right foot back behind you. Drop your hips to the mat. Inhale, lift up into Wilding, back down and spin back to downward dog split. Take a deep breath in. Exhale. Bring your right foot back to the mat for the other side. Inhale, sweep your left leg up to the sky. Bend your left knee and drop your left foot back behind you. Drop your hips to the mat, inhale, lift up and then lower back down and spin back to downward dog split. Take a deep breath in. Exhale. Bring your left foot back to the math. To come down to the mat. You can drop down onto all fours and come to seated or bring your hands back about a third and as wide as 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 your hand. Slowly down to the mat for bridge pose. Bring your hands by your sides, palms facing down and walk your feet back until your fingertips graze your heels. Inhale, press into your feet and lift your hips up. Exhale lower back down. Three more times. Inhale, lift your hips up. Exhale lower back down to the mat. Inhale, lift your hips up. Exhale. Inhale. Lift your hips up. Your hips back down to the mat. This time, inhale, lift your hips, roll your shoulders underneath, interlace your fingers and draw your little fingers down towards the mat. Stay here for a few deep breaths. Lifting your chest and drawing your shoulders back. Take a deep breath in. Lift your hips up. Exhale, release the pose and lower, slowly back down to the mat. Walk your feet to the sides of your mat. Place one hand on your belly and one hand on your text. And drop both knees to the right and to the left. Windscreen wiping your knees a few times to release your lower back. I'm bringing your knees back to center. We'll finish with reclining spinal twist. In how low your left leg to the mat. Squeeze your right knee into your chest. Bend your right arm to 90 degrees like a cactus. Gently guide your right knee across your body towards the mat. Look to the right and relax into the pose. Try to keep a shoulders flat on the mat. Take a deep breath in. Exhale. Come back to center. In how low your right leg to the mat. Squeeze your left knee into your chest. Inhale, bring your left arm out to the side and come into the shape of a cactus. Exhale, guide your left knee across your body towards the mat. Look to the left and relax into the pose. Take a deep breath in. Exhale. Come back to center. Gently from side to side. Release your arms and legs and lie back and final resting pose. Let your feet as wide open. Relax your hands, palms facing out. Shoulder blades rest evenly on the ground. Close your eyes. Allow all the muscles in your body, it is often become heavy. Bring your attention to the sensations of your breath. As it flows in and out of your body. Notice the sensations of your belly rising and falling, expanding and contracting. Try to follow each breath as it comes and goes. Staying connected to the sensations of breathing. When you are ready, roll onto one side and gently bring yourself up to sitting. Now you can move back into your day. 14. Foot / Ankle Mobility ♦︎: Come to a comfortable cross-legged see in the middle of your mat with your hands resting in your lap. If you find that your pelvis tilts back, can you allow backgrounds? You can sit on as many blocks occasions as it takes to bring your hips up higher than your knees. Gently engage the muscles that support the base of your spine. Your abs, obliques, and lower back. Activate the muscles that support your shoulder blades by drawing them towards each other slightly. Bring your name with your shoulders and draw the top of your head up to this guy. Relax your jaw and the muscles in your face. Close your eyes. Will begin today's sequence with a breathing technique called box breathing. To calm your body and quiet your mind. Try to stay focus throughout the exercise. Let's begin. And inhale for the counter 51234552345. Exhale for 52345 and hold your breath out for 523453. More times, inhale into your belly. 2 3 4, 5. Hold. 23452345. Hold 2345. Stay focused. Inhale 2 3 4 5. Hold 23. 5 exhale. 2, 3, 4, 5 hold 2, 3, 4, 5. Last time. Inhale. 2, 3, 4, 5. Hold. 23452345. Hold for five. Let your breath return to its natural rhythm and continue to breathe in and out through your nose. Throughout the sequence. Open your eyes, start to loosen up your feet. However you feel comfortable. Take hold of your left foot and start to Marseilles, the ball of your foot. Circling your thumbs in opposite directions. Move down to the sole of your foot. Squeeze your foot up and down a few times. Then make your hands interface and lightly tap up and down the side of your foot. Daniel foot, over the top of your foot. Squeeze your foot up and down a few times. Separate into ions. Moving on to your right. Start to massage the ball of your foot. And your heel. Squeeze up and down the length of your foot. Then lightly tap up and down the sole of your foot a few times. Daniel foot over the top of your foot. Squeeze your foot up and down. A few times. Separate interest. And release your foot. Come forward onto all fours to set up for downward dog. A great pose to stretch your calves, ankles, feet and toes. Walk your hands forward, tuck your toes and lift your hips up. Keep your knees bent and drop your chest back towards your thighs. Slowly walk your feet to few times to stretch your calves and ankles. Take a deep breath in. Exhale, drop down onto all fours and sit back on your heels in screaming. Stay here for a few breaths. If you're feeling brave, you can rock a little side to side. Your little terms are not trapped. From here. If you can bring your fingertips to the mat and rock back onto your heels for a deep ankle stretch. You may have to stay up on your toes. Under your heels. A little forward and back. And side-to-side. Turn your toes out to the side and bring your palms together at your test. If you have good foot and ankle mobility, moving with your breath. Take a deep breath in. Exhale. Drop both knees to the right. In how come back to Santa? Both knees to the left. In how come back to center. Your knees to the right. In how come back to center your knees to the left. Inhale, come back to center. Exhale. Come forward onto your knees with your hands by your sides. Lift your knees to stretch the front of your ankles. Bounce up and down a few times, if you can. Leaning back as far as is comfortable. Then lift one knee and the other. Stretching the front of one ankle and the other. I'm rock forward onto all fours. Let's come down onto our backs to continue to mobilize your ankles. Sweep both feet to the left. Setback can come to the middle of your mat. Feet hip-width apart. Inhale, sit up tall. Exhale, lower your upper body slowly down to the mat. Lift your right leg out to this guy. Start to circle your foot to the right. Keep the movement slow and controlled. Like you're scraping around the inside of a bowl. And change directions. Make this as big as you can. Let's move into flexion and extension. Press through your heel to flex your foot. And point your toe is to stretch the front of your ankle. Flex. And 0.2 more times. Flex and point. Flex. End point. Let's repeat the same exercises. On the other foot. Lift your left foot up to the sky and start to circle your foot to the right. Get your toes involved if you can. And change directions. Make the circles as big as he can. Flex. And point flex. And 0.2 more times. Flex. And point. Flex and point. Bring your left foot back to the mat. We'll finish with windscreen wipers to mobilize your ankles from side to side. Bring your left hand to your belly and your right hand to your test. Walk your feet to the edges of your mat. Drop both knees to the right and to the windscreen. Wiping your knees a few times from right to left. See how close you can get the inside of your knee to the mat. Bring your knees back to center and hug them into your chest. Rock from side to side. Release your arms and legs and lie back and final resting pose. Let your feet as wide as the Martin full open. Relax your hands, palms facing out, shoulder blades rest evenly on the ground. Close your eyes. Allow all the muscles in your body to soften and become heavy. Bring your awareness to the sensations of your body lying on your mat. Feel the weight of your arms resting biocides. Notice the feeling of pressure at the back of your head, at your shoulder blades, the backs of your arms, cecum, and the backs of your legs allow gravity to settle you on the map. When you are ready. Yourself up to sitting. Now you can move back into your day. 15. Deep Spinal Stretch ♦︎♦︎♦︎: Lie down on your back and close your eyes. Breast, one hand on your belly, and one hand on your test. Bring your attention to your breath. And take a few deep breaths in through the nose and out through the nose. Breathe deep into your abdomen and lightly contract your abs on the exhalation. Allow your belly and tests to rise and fall. Take one more deep breath in and out. Let your breath return to its natural rhythm. Continue to breathe in and out through your nose. Throughout the sequence. Open your eyes. Let start to open up your hip flexors in supported bridge pose. Bring your feet flat to the mat. Hip width apart and parallel. Inhale, press into your heels and lift your hips all the way up. Exhale, place a block under your sacrum at the base of your spine. Choose the height that is most comfortable for you. Take your toe is still point straight ahead. Take slow rhythmic breaths deep into your abdomen, allowing your hip flexes to let go of 10 to take a deep breath in. Exhale, release the block. Slowly back down to the mat. Take hold of the backs of your thighs. Rock and roll forward and back. A few times. Cross your feet, can come forward onto your hands and knees. Bring your knees together and sit back on your heels and fundable. If this position is uncomfortable, you can put a bolster under your hips, sit up tall, roll your shoulders up, but can down a few times. I'm rather than forward. Bring your hands to the back of your neck for kneeling cat cow to start to mobilize your spine. Inhale, lift your chest and look up. Exhale round your back, drop your head and bring your elbows together. Lift your chest, open your elbows and look up. Draw your abs in. Lift your chest, open your elbows and look up. Exhale, draw your abs in and tap into your test. Last time. Inhale, arch back, open up your chest and draw your elbows back. Round your back, drop your head and pull your belly in. In how come back to center. Exhale, bring your hands back down by your sides. Come forward onto all fours. Walk your hands to the top of your mat. Pull your hips back, can continue to slide your palms forward. As you rest your forehead on the mat. Reach your fingertips forward and draw your hips back, defile a nice long stretch. The arms, shoulders. Move gently from side to side. Open up your shoulders. Take long, slow, and even brands. Take a deep breath in. Exhale. Come back up to all fours. Tuck your toes and lift your hips up into downward facing dog. Keep your knees bent, pressing into your palms, and lift up out of your wrist. Take your feet, hip width apart. Your feet and knees point straight ahead. Walk out your feet a few times to stretch the backs of your legs and shake your head to release any tension in the neck and shoulders. Take a deep breath in. Exhale, come forward into plank. Inhale, rock forward onto the tops of your toes, to your knees and elbows and clays and lower all the way down to the mat. Inhale, lift up into baby cobra. Exhale, relax into the pose. If you have the flexibility in your spine. Inhale, press up into full cobra. Exhale, draw your shoulders back and down. Move your head and shoulders from side to side if that feels good. Take a deep breath in. Exhale lower back down to the mat. Tuck your toes and push up, plank and into downward facing dog. Let's continue to open up your hip flexors. In house ep your right leg up to the sky, point your toes. Exhale, step your right foot in between your hands to appeal left knee and release your back. Breathe into the stretch in the front of your left hip and bring your hands to your hips. In how interlace your fingers behind your back. Exhale, draw your hands back to open up your chest and shoulders to your lower abs in. Take one more deep breath in. Exhale. Bring your hands back down to the mat and step back to downward dog for the other side. Your left leg up to this guy. Now step your left foot in between your hands. Drop your right knee and release your back. Breathe into the stretch in your right hip flexes and bring your hands to your hips. Interlace your fingers behind your back, your shoulders back. Last breath in. Exhale. Bring your hands back down to the mat. Tuck your toes and step back to downward dog. Take a deep breath in. Exhale. Drop down onto all fours. Feet to the right. Sit back and come to the middle of your mat. Feet hip-width apart. In house it up to slowly down to the mat for two final back bend, starting with bridge pose. Most your hands by your side, palms face down and walk your feet back until your fingertips graze your heels. Feet are hip-width apart, toes pointing straight ahead. Inhale, press into your heels and lift your hips up. Exhale, relax into the pose. Take your knees point straight ahead and do not fall out to the sides or in towards each other. Take slow, deep and even breaths at the top of the pose. If you want to go deeper, roll your shoulders underneath, interlace your fingers and draw your little fingers down towards the mat. Lift your chest up and back. If you feel compression that your lower back, drop your hips are few and take one more deep breath in. Exhale, release your arms out from under you. And lastly back down. Only come up into wheel if you know that you can practice it safely. If not, you can lift up into a bridge for a second time to come into, we'll bring your hands next year is fingertips point back towards your shoulders in how lift up onto the top of your head and pause for a moment. Hug your elbows in, take a deep breath in. Exhale, straighten your arms and legs and come up into we'll keep pressing into your hands and feet. Stay here for a few breaths. Relax your head and neck. Take a deep breath in. Exhale. Tuck your chin and come down to the base of your neck before lowering all the way down to the mat. Bring one hand to your belly and 100 TO test and stay still for a moment. Feeling the imprint of the pose. Walk your feet to the edges of your mat. And drop both knees to the right. And to the windscreen. Wiping your knees for a few breaths. Gently. Release your arms and legs and can find arresting pens. Let your feet as wide as the mat. Relax your hands, palms facing out, shoulder blades rest evenly on the ground. Close your eyes. Notice all the places where your body is in contact with the mat. Bring your attention to your heels. Hamstrings, to your sacrum. Show this. Forearms, fingers, knuckles, and the curve at the back of your head. Become aware of your whole body. And if your breath moving in and out, let any remaining tension slip away and allow your mind to rest and become quiet. When you are ready, roll onto one side and gently bring yourself up to sitting. Now you can move back into your day. 16. Warrior Power Flow ♦︎♦︎♦︎: Stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Balance your weight evenly between both API to create a firm foundation. Gently engage your abs and lengthen all the way up your spine and neck to the top of your head. Draw your shoulders back, lengthen the back of your neck and look straight ahead. Allow your arms to fall not to leave by your sides. Palms facing inwards, fingers. Relax your jaw and the muscles in your face. Close your eyes. Bring your attention to your breath. Seal your lips and take a few deep breaths in through the nose. And out through the nose. Feel the breath moving into your body. And out of your body. Allow your belly and tests to rise and fall. Take one more deep breath in and out. Let your breath return to its natural rhythm. And try to breathe in and out through your nose. Throughout the sequence. Open your eyes. Let's warm up with him. Half sun salutations. Inhale, circle your arms out and up, look up, touch your palms together. Exhale swan, dive down with a flat back into forward fold. Bend your knees and bring your fingertips to the mat. Inhale, come halfway up, pans can come to your shins. Exhale, fold. Inhale, look up, sweep your arms out and up, come up. Exhale, bring your hands back down by your sides. And again, in-house hip your arms out and up, look up, touch your palms together. Exhale, swan dive down with a flat back into forward fold. Inhale, come halfway up. Hands can come to your shins. Exhale, fold. Inhale, look up, sweep your arms out and up, come up. Exhale, bring your hands back down by your sides. Let's break down our warrior sequence. Check that your feed is still hip-width apart. Terrorist point straight ahead. In-house hip your arms out and up, look up. Exhale, swan, dive down with a flat back into forward fold. Inhale, come halfway up, draw your shoulders back. Step your right foot, left foot back to plank. Inhale, press evenly into both palms. To your knees. Release your feet to lower all the way down to the mat. Inhale, lift up into Baby Cobra. Hello, back down. Tuck your toes, press your hips back towards your heels and lift up into Downward Dog. Spread your fingers wide and draw your heels butt down towards the mat. Inhale, sweep your right leg up to this guy. X l. Step your right foot temperature in your hands. Turn your back heel down to the mat. Inhale, sweep your arms out and up into Warrior 1. Exhale, relax into the pose. Check that your front knee point straight ahead and press into the outside edge of your back. Inhale, reach up to your fingertips. Exhale, widen your stance and open up into Warrior 2. Drop your shoulders and look straight ahead. In how reached through your fingertips. Exhale, drop your left hand down your back. Lay can tip back into reverse warrior. Bend your front knee and draw your abs in. Inhale, reach back to your fingertips. Exhale, transition into warrior three. Straighten your front leg and lift your left foot up to hip height. Inhale, reach back through your fingertips. Exhale, bring your hands back down to the mat. Step back to downward dog. In-house. Keep your right leg up to the sky. Exhale. Bring your right knee across your body to your left triceps. Straighten your right leg and bring the outside edge of your foot to the floor and press evenly into both palms. In-house. If your left hand up to the sky and fallen warrior, relax into the pose. Take a deep breath in. Hello, your left-hand down to the mat and bring your knee into your chest. Inhale, super right leg up to the sky. Exhale, bring your right foot back to the mat. Inhale, bend your knees and look to the top of your mat. Exhale step would jump POV temperature in your hands. Inhale, come halfway up. Exhale, fold. Inhale, look up, sweep your arms out and up, come up. Exhale, bring your hands back down by your side. Let's repeat those poses on the other side. In-house, hip, your arms out and up, look up. Exhale, swan dive down with a flat back into forward fold. Inhale, come halfway up through your shoulders, back. Step your left foot, then your right foot back to plank. Inhale, press evenly into both palms. Exhale, drop to your knees. Release your feet to know all the way down to the mat. Inhale, lift up into baby cobra, draw your shoulders back. Exhale, lower back down, tuck your toes, press your hips back towards your heels and lift up into Downward Dog. In-house. If your left leg up to this guy, exhale, step your left foot in between your hands. Turn your back heel down to the mat. Inhale, arms out and up into Warrior 1. Exhale, relax into the pose. Turn your hips towards the top of your mat and straighten your back leg. In how reach up to your fingertips. Exhale, widen your stance and open up into Warrior 2. Check that your front knee point straight ahead. And bring your front thigh parallel with the mat. In. How reached through your fingertips? Back into reverse warrior. Bend your front knee. Enjoy your abs in. In how Reach back to your fingertips. Exo transition into warrior three. Straighten your front leg and press back through your right heel. Take a deep breath in. Exhale. Bring your hands back down to the mat. Step back to downward dog. In-house. Keep your left leg up to the sky. Exhale. Bring your left knee across your body. Straighten your left leg and bring it outside of your foot to the floor. In-house. If your right hand up to this guy, relax into the pose. Take a deep breath in. Hello, your right hand to the mat. Bring your knee into your chest. In-house. If your left leg up to this guy, exhale, bring your left foot back to the mat. Inhale, bend your knees and look to the top of your mat. Exhale step, we'll jump POV, Tim routine, your hands, inhale, come halfway up. Exhale, fold, inhale, look up, sweep your arms out and up, come up. Exhale, bring your hands back down by your sides. Let's repeat our sequence as a flow. In house. He brought arms out and up, look up. Exhale, swan dive down with a flat back into forward fold. Inhale, come halfway up. Cells that vector playing. And lower halfway down. Inhale come through to upward facing dog size, left off the mat. Roll over your toes into Downward Dog. Inhale. Sweep your right leg up to the sky. Exhale, step your right foot in between your hands down your back, heel down to the mat. In-house hip, your arms out and up into Warrior 1. Excel, open up into Warrior 2. Inhale, flow back into reverse warrior. Transition into warrior three. Inhale, reach back to your fingertips. Exhale, bring your hands back down to the mat. Step back to downward dog. In-house. Keep your right leg up to the sky. Exhale. Bring your right knee across your body and straighten your right leg. In house ep your left hand up to the sky. Exhale, lower your left hand to the mat and bring your knee into your chest. In-house EPC, right leg up. Exhale, bring your right foot back to the mat. Inhale step or jump your feet in between your hands and look up. Exhale, fold. Inhale, look up, sweep your arms out and up, come up. Exhale, bring your hands back down by your sides. Let's repeat that on the other side. In-house, keep your arms out and up, look up. Exhale, swan dive down with a flat back into forward fold. Inhale, come halfway up, exhale, step vector plane, and lower halfway down. In how come through to upward facing dog. Rollover your toes into downward dog. In-house. Keep your left leg up to this guy. X l. Step your left foot in between your hands down your back, heel down to the mat. Inhale, zip your arms out and up into Warrior 1. Exhale, open up into Warrior 2. In how flow back into reverse warrior. Transition into Warrior 3. In how Reach back to your fingertips. Exhale, bring your hands back down to the mat. Step back into downward dog. In-house. If your left leg up to the sky, exhale, bring your left knee across your body and fallen warrior. In-house, if you're right-handed up to the sky, exhale low your right-hand down to the mat and bring your knee into your test in-house. If your left leg up to the sky, exhale, bring your left foot back to the mat. Take a deep breath then. Exhale, drop down onto all fours. So both feet to the right. Sit back and bring yourself to the middle of your mat. Inhale, sit up tall. Exhale lower slowly down to the mat. Knees into your chest. Release your arms and legs and lie back and final resting pose. Let your feet as wide as the mountain full open. Relax your hands, palms facing out. Shoulder blades rest evenly on the ground. Close your eyes. Bring your awareness to the sensations of your body lying on the mat. Feel the weight of your arms resting by your side. Notice the feeling of pressure. The back of your head and your shoulder blades. Back lift your arms. Sacrum. And the bacteria likes. Allow gravity to settle you on the mat. Fill the natural rhythm of your brand. Now in this, in this moment, nothing else matters. When you are ready, roll onto one side, and then you bring yourself up to sitting. Now you can move back in today.