Start in Tadasana Pose (standing)
Mountain Pose Hands Behind The Back
Bring your hands behind your back and let your palms touch. Pull your knuckles down toward the floor and feel your upper back squeeze together. Take a breath In through your nose.
Forward Fold
Exhale Fold Forward. Feel your hands move away from your low back . Gaze towards your knees and engage your shoulders by lifting them up towards the ceiling.
Shift Into Table Top Position. Hands and Knees come onto the mat.
Wrist Stretch
Take your hands and rotate them in towards your quadriceps. Lean into your hands, noticing where you feel sensation. Start with 1 minute.
Simhasana - Lions Breath
Focus your gaze on your third eye and look up at the ceiling. Spread your fingers wide, inhale, exhale stick out your tongue. Making the sound of a lion.
Cats Breath
Counter Pose to move the spine in flexion and extension. Surf the breath, as you inhale lift and as you exhale arch your back.
Modified Chaturanga Dandasana
Shift your heart over your wrist, pull your low belly up and in. Inhale and Exhale as you relax your belly down to the mat.
Sphinx Pose
Move your elbows just ahead of your shoulders and prop yourself up. Placing the palms on your mat in front of you like a sphinx. Hold up to three minutes.
Dhanurasana - Bow Pose
Start by bending your knees and reaching for your ankles. Inhale as your squeeze your shoulder blades together and lift your chest up. Gaze straight ahead and take a few breaths here.
Parsva Dhanurasana - Side Bow Pose
Inhale with your feet in your hands. Exhale drop your body to the right side. Enjoy this stretch for the ankles, shoulders, spine, heart and throat.
Cats Breath
Counter Pose to move the spine in flexion and extension. Surf the breath, as you inhale lift and as you exhale arch your back.