Find a comfortable seat with your hands resting on your knees. Once your body is still, bring your focus to your breath. As you inhale and exhale start to scan your body for areas of tension. Send love and your breath to those area. Complete 10 cycles of inhales and exhales.
Gently move to your hands and knees to prepare for Cat/Cow pose. As you inhale bring your gaze up to the ceiling while rotating your hips up. Think about creating space and length in your chest. Exhale tucking head and rounding spine to created an even rainbow shape. Bring navel into spine to engage your core. Do 3 cycles of this moving with your breath.
Downward Facing Dog:
From Cat/Cow tuck your toes. Exhale moving through Child's Pose to Downward Facing Dog, pressing hips up and back. Gaze should be at your thighs or navel. Inhale and Exhale through 5 cycles. As you are breathing feel your hands and feet ground down to floor beneath you, keeping the weight evenly dispersed between them.
Upward Facing Dog:
Inhale, shifting body forward through Plank Pose to Upward Facing Dog. Palms are flat on the ground with arms extended. Chest and gaze are lifted up towards the ceiling. Legs are extended behind you with tops of the toes on the ground. Hold for 1 breath. As you exhale push back in to Down Dog.
On your exhale look forward between your hands as you bend your knees slightly. Walk your feet forward till they meet your hands at the front of the mat. Feet should be hip width distance apart. Grab opposite elbows and let your head release down to towards the ground. You can sway side to side or alternate bending knees. Breathe here for 5 breaths letting your body release any tension. One your 5th breath place hands on hips as you roll up slowly to stand one vertebrae at a time.
Step your left foot back about 4 feet with foot at about 45 degree angle. Inhale arms up so they are parallel to the floor, gaze should be down the middle finger. Exhale bend front knee to 90 degree angle and then inhale your front leg straight again. Exhale extending body forward over right leg hinging at the hips. Place right hand on right leg, anywhere that is comfortable except the knee. Left hand is extended up towards the ceiling with gaze towards wall or up at left hand. Breathe here for 3 breaths. When done inhale body up and exhale step feet together at front of the mat.
Inhale arms above head creating length in your spine and sides. Shoulders should be relaxed and gaze is forward. Feel your feet press into the floor beneath you to bring a sense of grounding. Pull navel in towards spine. Hold for 3 breaths.
Repeat: Do Triangle Pose again this time on your left side. On your last exhale step right foot back 3-4 feet behind you with foot at 45 degree angle. Inhale arms up so they are parallel to the floor, gaze should be down the middle finger. Exhale bend front knee to 90 degree angle and then inhale your front leg straight again. Exhale extending body forward over left leg hinging at the hips. Place left hand on left leg, anywhere that is comfortable except the knee. Right hand is extended up towards the ceiling with gaze towards wall or up at left hand. Breathe here for 3 breaths. When done inhale body up and exhale step feet together at front of the mat.
Exhale hinging at the hips fold forward. Bending at knees bring your seat to the ground.
Seated Forward Fold:
Extend legs out in front of you. Place hands by your hips on the floor. Inhale lengthen spine, Exhale fold forward hinging at hips reaching towards your toes. Place hands on thighs or shins. Inhale and Exhale for 5 cycles. Use your breath to work through any tension that arises. Inhale to come up to a seated position.
Come to lie on your back. Place feet on floor so that knees are at a 90 degree angle. Press down into your feet to Inhale your hips up towards the ceiling. Hands are extended at your side with palms face down on the floor. Gaze is up at the ceiling. Open your chest by pressing it up and out. Breathe here for 3 breaths. Exhale your body down one vertebrae at a time. You can move your knees side to side to relieve any pressure.
With feet on the floor butterfly knees open with soles of the feet touching. Rest one hand on your belly and the other on your heart. Breathe here for 5 breaths tuning back into your breath. Feel the connection to your body and the grounding feeling of your hands on your belly and heart.
To close your practiceextend feet out in front of you separating them wider than hip distance. Arms are extended out slightly away from the body with palms up. Chin should be slightly tucked in towards neck. You can place a blank over you. This is the time to let everything go and just be with your breath. Relax in this pose for about 5 minutes. Once finished roll on top your side and press yourself up to a seated position. Bring palms to heart center, bow your head with gratitude to yourself and to the practice of Yoga. Namaste