After a few breaths move into the Child pose. Take your arms nice and wide on the mat in front of you and peel your palms off the mat so that they face each other and ..... yes breathe! Stay for 5 to 10 breaths.
Move on all fours and continue with the Cat & Cow pose. On inhalation look up, open your chest and allow the abdomen to drop towards the mat.
On exhalation arch your back and look towards your belly button. Move with your breath between these two options. Repeat 10 times.
Return on all fours and move into the Downward Facing Dog pose. Gently push into your feet and hand and lift your pelvis towards the ceiling. As soon as the pelvis is up move backwards to take the pressure away from the wrists and to stretch the whole back side of the body. The spine wants to be nice and straight so if you feel that your spine is round try to bend you knees as much as you
need to. Stay for 5 - 10 breaths.
Walk your feet towards your hands and come from the Downward facing dog pose into a standing position. Step your left foot back, toes are pointing to the left, both feet are aligned. Both hips and shoulders are also open to the left. Bend the right knee, look at it so its just above your right ankle or behind and lift your arms to shoulder's hight. Inhale and open your chest and hips. Exhale
and ground your feet and turn your head to face the right finger tips. Stay for 5
to 10 breaths and repeat to the other side.
Relax your arms, straighten the front knee. Move into the Triangle pose. On inhalation lift your arms to the shoulders again and as you exhale take your upper body into a side bend. Bending to the right - your right hand will be on your right leg or the mat and the left arm will be stretched up with the palm forward so that if your neck is happy with it you can look into the left palm.
Stay for 5 to 10 breaths and repeat to the other side.
Return into a standing position. Take a few breaths before moving on into a Head to knee pose. Sit on the mat, straight left leg is stretched to the left and the right knee is bent with the foot folded in close to the left upper leg. Align your upper body with your straight leg and fold forward. Relax, breathe and stay for 10 to 20 breaths. Repeat to the other side.
Return to a sitting position with your knees bent and feet rested on the mat. Put your hand behind your hips, fingers forward. Push into your hands and feet and lift the pelvis off the mat. Stay for 3 to 8 breaths.
Time to relax! Lie on your back, allow your feet to relax and drop, your arms are a little further from your body and bring your awareness on your breath. Watch your breath on your abdomen. Don't control it, just watch it. On every exhalation allow your body to sink into the mat a little deeper. Stay for at least 5 minutes.
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