Beginning to settle into space closing in your thumb to your palm and grounding those fingers over the thumb coming into chin Maya mudra resting your hands on your thighs and become aware of your breath. noticing the temperature of the air flowing in your nostrils and warmer air heading out to your upper lip becoming aware of the sounds of the room. The sound of your own breath And then if you haven't already becoming aware of the movement of your breath, do you feel it in your belly, your shoulders, your throat. See if you can start to equalize your inhale to your exhale. If you'd like to count, you can count in 1234 and out 1234 starting to do some shoulder rolls, rolling the shoulders up and back and down. Rising up on the inhale, reach those arms up and exhale right down your center.

Inhale up, exhale down cactus arms. Inhale. up. Exhale, write down your center. Inhale up. Exhale, cactus arms.

Continue to repeat. Back to your center. We'll start with the seated. cat and cow. So an inhale, pump come up, shoulders roll back chin might lift a little bit and watch out for that. peds head watching out not to just crunch the neck back but keep the length in the back of the neck as well.

Your exhale takes you forward. Inhale, exhale down. Exhale back up. The other direction gently downwards. Rising back up, coming back to center. Inhale up, exhale down, just warming up the neck.

Start to move on to your hands and knees, placing a blanket under your knees to protect your joints. Let's just start with some hip swivels. I call these hips swivel so you're just rolling around. You can start tall and small, or you can go deep and broad, maybe exhaling as you fall back towards your heels and inhaling as you drift forward. You'll pause reaching the top of the mat and head the other direction. Again, your breath is guiding you Knees are under hips and hands are under shoulders.

Be careful not to lock out the elbows reaching that foot back. You can keep the hip bones balanced so your front hip bones are facing towards the floor. reaching back to the heel and with the opposite arm reaching forward. If today you can't do the leg and the arm just do the leg or just do the arm. Breathing and relax in the back of your neck, keeping that gaze slightly forward or down. reaching back to get that alignment brought in the shoulders reaching back through the heel and then through the opposite arm.

Relax your jaw, your eyes, your face. back down, open up the new slide and settle back into a child's pose. Resting the forehead on a block or the bolster. Or you can come all the way down if that feels better. Taking a deeper breath in through your back body, broadening the ribs, the outer side ribs, and exhale, come back up. Back to hands and knees.

Finding Your downward facing dog, almost like you're heading back to Child's Pose and then lift those hips up. bending the knees as needed as you are not forcefully drawing those heels towards the floor and you can rock A bit side to side, wag your hips around and then resting back more into a puppy dog pose here, not all the way back into child. hands and knees again sitting almost like you're coming back and then lifting those hips towards this guy. finding balance through the middle knuckle. Maybe bending and straightening the leg to lengthen out the back leg. progressively.

Coming down whenever you need to not feeling like you have to be stuck there. And then settling back into a child or into puppy dog pose. Or on a hot topic then. Okay, all the way back up onto your knees. Clearing the mat up coming into standing. We'll take a few blocks and put them on the side, just in case you need them.

Coming in to Mountain Pose hips right under our feet under the hips, picking up those toes, spreading them wide and then setting them down from the pinky all the way to the big toe. I need that balance into the chat often. And urdhva to Dawson. Exhale, folding forward, flat back. Inhale rising up. Exhale down.

Just showing this from the side, that the hip tinging the knees are bending and not really rounding the back and we're protecting that lower back from going into too much flexion rising up into a minor starfish with his palms up, palms down and then going into a little bit of a seaweed as I call it, a little bit of a side bed. Inhale up, exhale over. Coming back to center handclaps behind you take an inhale, open up that chest, lifting the collarbone. And really hip bones are facing forward to try to take your hip bones forward and then bring your knee out. Watching for that knee being in line with your first section. toe.

Always Be mindful of the hips stay forward, coming into our warrior two variable Jonathan to relaxing their shoulders out of the ears. And gazing down that front middle finger. He's coming out whenever you need to really take it off. Tip bones are going to stay facing forward, creating length through the side ribs and then reaching up as though you're in Mountain Pose or to Dawson when arm comes to the side leg, and then the other arm reaching up and over. You can always keep that other hand on your hip to benefit feels better for your neck. Take that gaze downward.

Keep the breath moving into that five bodies you reach up and away. Exhale, backup. Shake it off. Keeping the same hair, hips facing forward that leg in that same position, reaching up and then heading over as we head into treecko nothin triangle. You never have to go as low as your shin or your knee can always stay up at your thigh to benefit feels better. Take your gaze downwards, keeping a slight bend in those knees to not lock them out.

Exhale, rising back up, release the arm. Stepping back together. Inhale rising exhale and cloud inhale, chest lifting and then really coming into namaskara often too often Heading to the other side. So find those hip bones lining up towards the front of your man. And then your knee is going to position itself outward, even if your hips are not completely parallel to the man, that's okay. Coming into your warrior to inhale those arms up, exhale, spitting them out.

Reaching fingertip away from fingertip. Keep steady with your breath. Alright, think back up in that same position, so try not to move your leg then you don't have to find that position. Again, keeping length through both sides of the body. reaching up and over your top ear, bottom shoulder stays out of your ear and keeping that knee in line with the foot. You can take your gaze down with it If that feels better, exhale rising up, release your shoulders, anything that might need to let go.

Find that same body position. Really easy to do these three poses in a row. And you don't have to change the legs too much. Keeping a little bend in those knees. Lengthen both sides of the body. You can always take your gaze downward if that feels better.

Continue to breathe here. And exhale rising up. Keep back inhale, rising exhale, pumps come back behind. Inhale slight lifting of the collarbone lengthening of the neck and exhale really good. You're standing on train tracks now not the monorail so legs are parallel to the mat. Coming up onto the toes of that back foot.

That front knee is in line with the front foot. Watch out for peds head, keeping length in the back of the neck. Only look up if it feels okay. Otherwise, just look forward. Continue to breathe here. And exhale, lower down.

Hips stay forwards, were over. If you have your hands on your hip, you can keep that fascinate the flag, keep those hips facing forward and use that block if you need to. Coming into resolve triangle one hand on your back to take room if you need to, to keep that sacred in line. If you want to raise that opposite arm you can or just keep it right on your hip. You can see that there's balance through the sacrum and the low back and keeping those knees a little bit bent, bending forward right back into flagpoles or modified warrior one. Coming back to center namaskara often take a full breath in and out there and then head to the other side facing forward on your mat.

Feet are parallel to the sides of the mat here on trading Tracks not the Monaro that Britney is gonna stay in line with your big toe, your second toe and then allow that back heel to lift off the floor. Keeping the neck long and only looking up if it feels okay watching out for that head head. Continue to breathe here. Watch carefully, you can see the belly. On the inhale, expanding on the exhale drying back in. stepping in a little bit, taking an inhale to get length through the body.

And then use your block if you need to or to. And then keeping that hand on the sacrum. Inhale, open up the shoulder and maybe lift that arm up and revolve triangle, maybe just keeping it on the back hip, palm down or back of the hand down whatever feels most comfortable. Till rising out, coming right back into your blog posts are modified warrior one. Better so there and then exhale, come back to center. Step it in and I'm Oscar often right under your hips, full breath in and out here.

Take a box right between those sides. You don't want to have the feet outward. You want to keep the seat in line with your hips. So that when you drop down, your knees are not rolling inward or outward. And then when you drop down, your hips are in flexion and your low back is really long. You're not seeing any bending there at the back, the low back cutouts in a chair pose with a block between the thighs.

You can always ease out of the pose to you don't have to go so low to Dawson or mountain pose, you're gonna find weight on to your one leg. So you want to keep those hip bones facing forward, they're not going to rotate with your side they're staying forward. And then when your side can't rotate anymore, because your hips are going to go. You just stop there and then watch out for those hips wanting to drop, you want to keep those hips level. So you can start with the foot on the floor, you can take it up to the shin. You're just gonna hold there and if you want to grow your tree branches out, so we're in the cusp enough in our tree pose.

Holding steady breathing, that bottom line A little bit bent, come right down your center, pausing here and come back. Now Miss grace and full breath in and out here and shake off what you need to. Whenever you're ready, heading over to the other side, that standing leg is a little bit bent. Again, the hip bones are facing forward and just opening up that knee. Wherever it can go without the hips following it. You can start at the floor, bring your hands to prayer.

Grow your tree branches if that feels good right now. You can always do this against a wall to or have a chair close by. Coming down your center and releasing shake off what you need to separate those feet a bit coming into your warrior to position those hip bones are facing forward, the knee is somewhat in line with the foot. Never gonna head into our dish and Jonathan halfmoon pose. The standing leg is a little bit bent. You can keep that hand on the hip or you can extend it.

Breathing steady here. reaching through that heal that standing leg up through the crown of your head. And then exhale, slowly back down, rising up as smoothly as you went in. Coming back flow breath in and out. rebalance. Namaste Karasin.

Find your warrior to hip bones facing forward bending in me In line with foot, finding that block system, do you see it in front of you, so that that arm comes right down from your shoulder and to the hip. And you can keep that hand on the hip or you can reach it towards this guy. Yes, we all get a little top tea and that's okay too. Okay, to fall a little bit, you just come right back in. And then exhale, slowly rising up. Yoga supposed to be fun, right into the back of the mat.

Inhale and exhale full sward into your standing forward phone and then coming back down right into your downward facing dog. Breathing here, looking into the middle knuckles and then lower down. Coming into either Child's Pose or to puppy dog pose where your back a little bit flat. Going down all the way into the belly will bring the hands down by your size, palms in the turned inward towards your thighs, lifting up through the shoulders and the sternum. And maybe lifting through the feet as well or maybe just keeping the feet on the floor and lifting the body, the trunk, the arms, the head, neck is long, keeping that gaze downwards. And we're breathing here.

That subtle motion that's happening is coming from the breath. And then release everything down. Turn your head to one side, rock your hips a little bit. And then missing back. Little version of Child's Pose or a puppy dog pose. Come on a blanket to get your hips a little bit of a lift and we'll bring our strap close by and maybe a block will take the tie in towards you.

The other leg is straight on the floor, reaching through the heel toes towards you. One hand right back by the state reach that other arm skyward inhale. And then exhale, wrap that arm around. You're coming into a seated twist. Very long through the spine, relax the shoulders. Breathing in and out.

Take an inhale and exhale, release. This from the other side, hugging that sign. reaching through the leg but not pressing it so far down, like to pull the belly skin out. Take that hand right back foot flat against the sacrum. Take that other arm, inhale, rise, and then exhale, wrapper around the shoulders, the eyes, the jaw and as you're breathing in and out, belly expands, press into your thigh and three things out, belly jaws back in. Reverse thing out.

Pull the blanket out as be dropped down to the floor so you can roll onto your side and then onto your back to get there safely. It's not to strain the neck for the low back. Theater hip width apart, arms are down by your side and rising up, coming into bridge pose. relaxing the shoulders, the jaws the eyes, hips are balanced. thighs are level finding equal weight to both feet. Always coming down whenever you need to lorien down trying those knees towards your thigh or sorry, your knee surgery chest if that feels okay.

Really think back out we're going to take hold of the strap and then place the blocks on either side of you just in case you need them. Go ahead and put a blanket under your head or some kind of support if that would feel better for your neck. Take that strap around the ball of the foot. The other They can be bent. In a little space Petrie low backs, you're not flattening out your low back completely, you're just gonna leave a little bit of a space there. If it feels okay with your body, extend your opposite leg reaching through the heel and then shoulders are drying back towards the floor.

You can alternatively bend the elbows and hold a little bit lower. I tend to like to hold in this formation. Take your opposite arm out to the thigh. Keep that opposite hip grounded. And then we'll take that leg out to the side with that arm using the strap along the foot and supporting with a couple blocks. You can choose to have one block or no block tend to see that people need a little bit of support out there so they're not straining and you actually get a release of your inner thigh muscles.

Go ahead and release down. check in to see if one leg feels longer than the other is there any change in the rotation. It's gonna pause to reset and take notice. Switch those blocks over if you need them. Take the strap around the ball the opposite foot. Keep that knee bent first, relax those shoulders.

And then if it feels Okay, you can straighten that left leg out, reaching through the heel keeping balance through the hips. So it's not necessary that you reach and try and straighten that leg. You're working towards it, but you don't ever have to get there. We'll take the straps into that one hand and reach the other arm out to the thigh, keeping that hip falling over and the blocks help you do that. maintaining those hips being level, the left one, in this case not rotating too far up and breathing. Then that knee, exhale back up.

You don't have to do it straight, and then reach one last time. Reaching straight through that he'll really let everything go flatten out on the floor. And just check in see if one hip is longer than the other one or do they feel balanced. Any changes will spread the feet out to the outer sides of the mat. arms outstretched in a T shape. Heading into windshield wipers, a good finisher.

Inhale and exhale head out to one side, pausing there to take a deeper breath into the upside body. You can alternatively Bring the arms up above you in a eye shape to get a little bit more movement into that five year cage. That's an inhale up, exhale out pause at the end. Go as many times as you need. We'll start to find ourselves into corpse pose or often. Like to place a sandbag on the belly to help give the diaphragm something to work again to can be very relaxing, but if you try it out, it doesn't feel good.

Don't use it. upholstered under the knees can help support the low back the legs coming in to progressive relaxation to be relaxed the muscles around the forehead creating a little space between your eyebrows. Something in the eyes and the pockets of the eyes, the cheeks, the joint to the jaw, creating a little space between your teeth and relaxing your tongue. relaxing the shoulders and the shoulder blades in the arms and the hands and all of your fingers. Belly low back everything. The hips just pop out to wherever they want to go.

Without holding and gripping all the way down to your feet and all of your toe. How would it be nothing to do for the next few moments, the time and space is yours. Each thought that arises is a reminder to come back To the breath moving in and moving out. Beginning to awaken the hands, maybe curling in the fingers and the toes on the inhale and then exhale open, spread wide and open. to maybe move a bit more maybe picking the knees and rocking side to side or take the knees towards your chest and do the thing in a row all the way onto one side pausing, they're using your endure exhale to help walk your body up your head. The last thing to join you may be coming back into a comfortable sitting position on your bolster or your blanket.

Finding light through the spine, relaxing the shoulders, the jaws by bringing the hands either into prayer or crossing one hand over the other. And bowing to a place within you where you recognize gratitude and acknowledging one more thing in your life which you can be grateful for today. together and then your gratitude out and bringing it right back towards you. Where you're going to keep it with you, at least for the end of today. Breathing in, breathing out Namaste day