Equipment Required
Yoga Mat
- Come to Table Top
- Cat (inhale) Cow (exhale) – 12 Breaths
- Clockwise Circles – 10
- Anti-Clockwise Circles – 10
- Toe Sit w/ Finger Flexion / Extension – 15
- Come to Plank on Tops of Feet
- UpDog (inhale) Plank (exhale) – 12 Breaths
- Clockwise Circles
- Anti-Clockwise Circles
- Toe Sit w/ Finger Flexion / Extension
- Forward Fold (exhale)
- Lenthen Spine (inhale)
- Forward Fold (exhale)
- Chair Pose (inhale)
- Heel Raises in Chair Pose
- Hold Heel Raise and Stand Tall (inhale)
- Toe Squat (exhale)
- Toe Sit
- Forward Fold (exhale)
- Backs of Palms to Floor and Step on Palm in Forward Fold
- Come Out of Pose
- Chair Pose (inhale)
- Stand on Right Leg, Lift Knee High, Reach Arms Above Head (inhale)
- Warrior 3 on Right Leg
- Take Left Toes to Floor, Then Left Knee, Arms Above Head (inhale)
- Take Left Toes to Floor, Then Left Knee, Arms Above Head (inhale)
- Hand to Ears, Rotate Truck to Right
- Hands to Prayer, Take Left Elbow, to Outside Knee
- Lift Left Knee Off Floor, Step Left Foot to Meet Right, Take Side Crow (optional)
- Come to Mountain Pose
- Open Eyes and Sit into Chair Pose (inhale)
- Warrior 3 on Left Leg
- Lift Right Leg (inhale)
- Reach Right Leg Through (exhale)
- Reach Left Arm Long (inhale)
- Step Left Leg Over the Right Leg and Right Hand to Floor, Left Arm Long
- Hold Warrior 3 – 3 Breaths
- Take Right Knee to Left Calf, Right Foot and Right Hand to Floor, Left Arm Long
- Step Back to Plank w/ Right Leg Through
- Lift Right Leg Off Floor and Back to Three Legged Dog (exhale)
- Take Right Foot Back to Floor and Back into Down Dog – Hold 2 Breaths
- Lift Left Leg Through (exhale)
- Reach Right Arm Long (inhale)
- Step Right Leg Over Left, Left Foot and Left Hand to Floor, Right Arm Long
- Step Back to Plank w/ Left Leg Through
- Lift Leg Off Floor and Back to Three Legged Dog (exhale)
- Take Left Foot Back to Floor and Back Into Down Dog – Hold 2 Breaths
- Knees to Floor and Into Child’s Pose
- Raise Up to Finger Tips and Crawl Hands Over to the Right – Hold 5 Breaths
- Crawl Hands Over to the Left – Hold 5 Breaths
- Crawl Hands to Middle and Turn Them to the Ceiling – Hold 5 Breaths
- Shavasana – 2 Minutes
