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| easy seated pose |
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| begin at the top of your mat. hands to heart center |
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| inhale.drop down in to chair pose.making sure to draw the navel in toward the spine |
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| fold completely forward on your exhale then inhale in to this half lift.palms in front of shins, shoulders square back |
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| on the top of your next exhale step back in to high plank (push up pose) then rotate the elbows in and continue to exhale down until you are hovering directly over your mat. (drop your knees if you need to:) |
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| inhale. let your toes roll under and help scoop you forward and up in to upward facing dog |
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| exhale.let your toes roll under, press out thru your palms, sink your heels down toward the mat, really draw your navel in so the top of your chest can move closer to the tops of your thighs. this is your downward facing dog pose. |
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| on your next inhale bring your right (or left) foot up to the right hand...lifting up in to warrior I. make sure both hips are pointing foward, and most of all keep breathing:) |
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| on your next exhale rotate the back foot until it is lined up with the back of your mat.let your arms extend over both of your legs.let your gaze be over the middle finger . and again deep cleansing breaths:) to come out of this warrior II pose inhale and windmill your arms around and place palms on your mat.exhale in to a downward facing dog pose, then inhale walking to the top of your mat, staying in a forward fold.inhale again and gently roll your way to standing, hands to heart center once again. take a full inhale and exhale...begin again, this time focusing on the other side of your body |
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