By Peyton Flynn | @peytoe
- Begin standing at the top of your mat. Take the feet hips distance apart, approximately two fists width between the big toes. Spread your toes and lift up through the arches of the feet. Firm the thighs while keeping the knees soft. Squeeze your navel in and up. Lift your chest as you draw the shoulders down away from the ears. Gaze forward and clasp hands in front of your heart.
- Inhale through your nose, and as you exhale press the palms forward. Round the upper back and hollow your chest. Look towards your navel and keep the back of your neck long.
- Inhale and reach the arms up over your head, palms pressing up. Keep the shoulders down and spine long.
- On an exhale, clasp your hands behind your low back and on an inhale, take your gaze up as your expand your heart up and shoulders together as your elbows start to straighten.
- Exhale your hands back your heart center. Repeat sequence 3-5 times.
- Come to downward facing dog. Spread your fingers and toes wide. Place your hands shoulder-distance apart and feet hips-distance apart. Ground down through your heels, reach your sits bones up. Keep your neck and spine in one long line
- Step one foot up and in between your hands and inhale as you reach your arms up overhead for a high crescent lunge. Keep your front knee bent towards 90 degrees and your back heel reaching back. Spine stays long and core stays strong
- On an exhale, draw your hands into fists and pull them in towards your hips while you lower the back knee to hover an inch above the mat. Repeat extending and lowering your knee 3-5 times, then repeat on the opposite side
- Find a comfortable cross-legged seat. Sit up on a block or blanket if your knees and higher than your hips. Gently drape your left hand up and overhead towards your right cheek. Allow the weight of your arm to gently pull your left ear towards your left shoulder. For a deeper stretch begin to walk the right fingertips away from you.
- Release your cheek and let the left hand fall towards the mat. Reach your right arm up and overhead finding a deep stretch in your right side body. Keep your right sits bone grounded. Eventually, begin to gaze up and under your right arm if it doesn’t strain your neck.
- Come back through center, then bring your right hand towards your left knee and walk your left fingertips behind your sacrum. Press hands into the knee and the mat as you inhale and lengthen your spine up all the way through the crown of your head. As you exhale twist the shoulders and chest towards the left, gazing towards the back of the room. Inhale and unwind back towards center. Cross your legs the opposite way and repeat sequence on the other side.
- To end, lie on your back with your legs straight up a wall. Bring one hand to rest on your heart and one hand on your stomach. Notice your natural breath and notice the pace of your heart beat. Close your eyes. Stay for 3-5 minutes, or stay for as long as feels good. Sit up slowly.
