One more round creating space and then moving into neutral turning the fingers back palms down down and you can circle around your own hands opening the wrists and the forearms. If you want to have a milder stretch just bring your hands closer to your knees if you want to intensify just bring the knees and hands further apart. Then we turn the palms again fingers forward shoulder width push the floor away come into neutral so core activated inhale right leg out behind you exhale bring the knee to the right elbow to the left elbow to the wrist to the right wrist and up and back inhale exhale one more time full round elbow elbow wrist wrist inhale and this time karate kick the leg out to the side hold for a breath and put the right foot down in line with the left knee walk your hands back and lift your torso up in the lace or clasp your hands behind your head push the hips down and lift your right knee walk your hands back and lift your torso up in the lace or clasp your hands behind your head push the hips forward and lift your chest inhale exhale side stretch to the right so keep your core strong inhale up exhale side stretch to the left so you notice how you see you have to use your core to stay strong just keep going from side to side try to really push the back of the head into your own hands create length in the spine keep that length as you go to the side also the legs are nice and strong and keep you stable here and on your next inhale arms up and exhale hands to the floor move your left hand towards your right foot it can be wherever on your leg that you can grab and inhale right arm up exhale just start to drop the weight of the arm back see how far you can go without any pinching pain in the shoulder or elbow if this is too much you can also just rest your hand on your back just breathe and find some stillness in this tricky position so you can do the same as we did in turtle bring the palms together behind your head and maybe try to walk the elbows out in front of you and bring your hands down to the floor and bring your hands back into plank position with the hands keep the hips where they are and walk the hands forward so you're in the puppy pose this time see if you can do the same as we did in turtle bring the palms together behind your head and maybe try to walk the elbows out in front of you so you want to drop the chest down and breathe into wherever it feels tight right now so keeping the legs active stable the breath steady one last breath and then releasing the hands down push into the hands and bring the right foot to the outside of the right hand lift your back knee active legs inhale here bring the chest forward and exhale straighten the leg so inhale come forward this time right arm up twist exhale as you straighten the front leg try to touch your back leg so you inhale you bend the front knee lift the arm exhale you straighten the front leg try to touch your back leg just keep going with your breath pay attention to your left arm and your left shoulders you're keeping you keep pushing the floor away through your left arm and just breathe a couple of more times through this movement just massaging the legs massaging the spine last one next time you inhale you stay here bring the back knee down as you exhale start reaching back towards your back leg activate your back leg and bring the knee further back and see if you can start to pull your foot towards your hand if you can't grab it keep reaching keep breathing if you can grab it use the foot to pull your chest open breathe release the jaw drop the hips one last deep breath through the nose and releasing the back leg moving into our half squat so taking the left heel to the left sitting down on your heel opening your arms to the side inhale here exhale take your right arm underneath your left arm bend your elbows try to grab your left thumb or inside of your left hand pull your elbows away from you and then slowly start to push your left hand away from you as you take your right ear to your right shoulder breathe into the side of your neck breathe down into your hips keep breathe down into your hips one last breath and slowly release hands into plank position back leg tuck your toes lift your knee and inhale right arm up take a breath strong left shoulder pushing the floor away and then you can move straight into side plank if you feel comfortable if not bring your back knee down toes over to the left and do your modified side plank where you use the knee to lift your hips if you're comfortable here you can also stack the bottom leg underneath the top leg or take your bottom leg underneath the top leg push the floor away lift your hips reach for the ceiling breathe last inhale exhale both hands down take a breath in in plank exhale slowly down to your belly stretch your arms forward thumbs facing up you can gaze down so keep the neck long inhale just your arms and chest lift exhale down two more inhale lifting the chest and arms exhale down one more time inhale arms and chest up exhale down keep your torso down your arms down inhale lift the legs up exhale down activate your back and inner thighs inhale lift up exhale down one more time everything you got inhale lift the back and exhale everything up inhale arms chest legs stay here three lift a little bit more two squeeze inner thighs three breathe in and release down take a breath hands next to your ribs tuck your toes push your plank push your plank into all fours or down dog so meet in all fours and take a breath connect your core find neutral inhale left leg up and back exhale left knee to left elbow right elbow wrist wrist and inhale all the way back exhale do the full circle inhale back two more exhale you pull it in to the elbows down to the wrist and pull it back up last one and inhale karate kick the leg out to the left stay for one breath activate your outer hip and place the foot in line with the knee walk your torso up clasp the hands behind your head push the back of the head into your hands pull the hips forward lift the chest exhale side stretch inhale you push down to lift up exhale side stretch keep the core strong just keep going notice how far down you can go without collapsing into the side so you want to be able to breathe deeply in this transition so if you close your chest lean forward you will close off the breath as well one last round inhale to center arms up exhale plank with the hands start to move your right arm towards your left foot wherever you can grab take a breath and then release your left arm to the arm bar so you're inhaling the arm up exhaling just allowing the arm to disappear behind you just let let gravity do the arm bar if this is too much any pinching in the shoulder or elbow just rest the hand on your low back breathe try to stay calm in this intense pose try to find space to breathe breathe last breath and then slowly release both hands to the floor keep the hips where they are start to walk the hands forward and come into puppy pose with the hands behind your head maybe you can find more space walking the elbows forward dropping the chest down breathe one last breath then releasing the hands down push into the hands bring the left foot to the outside of the left hand tuck your back toes lift the knee bring the knee bring the hips forward inhale chest up exhale stretch and straighten the front leg inhale bend the knee lift the left arm up and on your exhale try to reach your back leg as you straighten the front leg so you inhale bend the front leg arm goes up exhale try to straighten the left leg as you try to touch your right leg just keep going so you're just moving from stretching the back of the left leg to the front of the right hip and thigh one last round and on your next inhale stay with the left arm up but bring the back knee back and down bring the back knee back and down drop the hips down keep reaching back with your left arm and see if you can start to bring the right foot towards the hand if you can't grab it keep working keep reaching if you find a foot push the foot into the hand to open your chest strong right shoulder nice steady deep breathing through the nose last breath slowly release the foot into the half squat so tucking the foot underneath your hip sitting into the squat inhale arms up chest up exhale bring the left arm underneath the right so the left hand tries to grab your right thumb or the inside of your palm push the elbows away from your right elbows away from your body and the left hand starts to push push the right hand into an americana and your left ear starts to drop towards your left shoulder and you breathe heavy hips last one and slowly release the arms into plank with the hands stepping the back foot down back lifting the back knee inhale the left arm up take a breath here in your twist be strong in your right shoulder modify take the right knee down left leg back to modified side plank if you want you can take the bottom leg underneath the top leg full side plank wherever you are you want to lift the hips push the floor away and breathe reach through your top arm notice your neck long neck last breath in exhale plank pose inhale in your plank exhale lower down stretch your arms forward now we want to combine what we did so we want to lift everything at once so inhale arms and legs exhale release down two more inhale everything up exhale down inhale everything up and here we stay so next inhale try to lift your arms next inhale lift your legs next inhale lift everything and exhale release down take a breath and find your way through plank to down dog so drop your head release your neck maybe walk a little bit connect to the floor through your hands so active hands pushing the floor away and then on your next inhale we want your toes lift the heels and exhale heels over to the right hips over to the right inhale back to center lift the hips up exhale over to the left and just keep going from side to side try to figure out if it's nice to bend one knee maybe it's nice for you to bend both knees maybe you exaggerate the push back allow the hips to drop a little bit just explore your side body i also like to come on to my fingertips on the opposite hands just feel free to explore open up the sides the back and breathe and meet in our neutral down dog drop your head relax your neck take a breath up roll forward into plank core connected shoulders strong breath steady come on to your fingertips on your right hand and lift your left leg off the floor without use without dropping into your low back so keep your core strong if you want more stretch the right arm forward inhale exhale put everything down come on to your fingertips on your left hand lift your right foot again notice can you can you stay in a plank position if you want more left arm forward inhale exhale down so one more round inhale fingertips or arm up exhale down inhale fingertips or arm forward exhale down and here we inhale come into a low push up exhale all the way down to our belly pull the hands and feet away from the floor floor floating cobra so shoulder blades together elbows in inner thighs active on your next exhale flex your feet push the toes and hands down come into a low push up through plank inhale exhale low push up onto your belly inhale floating cobra pull everything away from the floor exhale push into the floor low push up plank last one inhale exhale low push up all the way down to your belly floating cobra as you inhale push up on your exhale and into downward facing dog drop your head release your neck take a breath up moving into our floats so we're doing pikes in this one so bend your knees as you inhale exhale try to jump off the floor with straight legs and land as softly as you can so you're working on shifting your weight forward with the shoulders over the wrist squeezing the legs together and breathing one or two more get the heart pumping get the body moving and on your next one float with the feet on the outside of the hands into your squat sit down take a breath release everything so reverse tabletop so we sit down place the hands behind our hips fingers facing the hips push into the feet and hands lift the chest inhale exhale pull the hips as far back as you can maybe it's between your own arms inhale push down to lift up exhale lower down and pull back the hips as much as you can two more inhale push down lift exhale down and back last one inhale and this time exhale sit back down coming all the way on to our backs and squeezing the legs lifting them off the floor arms in hands up lifting them off the floor arms in handstand position so you're pretending you're doing a handstand on your back so ribs in if you are moving into your low back just lift the legs take a breath bring the knees as close as you can to your armpits lift the shoulders lift the hips move into your handstand again exhale inhale into the crow pose pull everything off the floor as tight as you can and one more time do the handstand pull it into crow last handstand this time bring the legs overhead into plow pose so if you are in plow and you're comfortable here just breathe enjoy it if you're still working on getting there use as a little momentum or as little help as you need to get there so see how much you can use your core make sure your weight is on your shoulders not your neck one more breath and then we start rolling forward through our squats into the camel pose so we bring the knees slowly forward and down lift the hips up and bring yourself back so just moving with the breath pulling your hips back towards your heels lifting knees off see how slow you can go back to plow controlled movement the whole way rolling one more time up into the squat pulling your knees forward and down lifting your hips up chest up and pulling yourself back towards your heels lifting the knees one more time in plow we're going to finish this plow series in our crow so see if you can roll straight up into the squat and place your hands down into crow so crow can be with the big toes down it can be with no toes down it can be pulling the feet together pushing the floor away and then we walk or float back to our down dog relax your head drop your neck take a breath it's hard to drop your neck so drop your head and relax your neck that's better so moving into our yoga burpees bending your knees on your inhale exhale float up and land your feet as softly as you can outside the hands expose up and around into your low push up you can walk forward push up and back next round float forward see how slow you can land and then you push explosive up and if you want to you can dive into your yoga burpee make sure you have core and shoulder connection two more rounds so just go on your own float as high as you can land as softly as you can and then shoot up and around make your way into the yoga push up make sure to have your elbows in the shoulders away from your ears and the core strong keep breathing as you go you want to go fast but you want to go controlled one last round all you got full float full jump and strong push up last one to get around and drop your head relax your neck knees down sit back on your heels tuck your toes and roll your hips forward circle the right arm up inhale exhale keep pushing the hips forward as you reach for your heel left arm up you can bring your hand behind your head push the head into the hand and then keep the hips forward change sides so you want to circle the left arm reach for the heel right arm behind your hand breathe one more time from side to side keep pushing the hips up keep lifting the chest breathe notice your heart beating and then slowly untuck your toes sit down on your heels you can rest your hands on your lap or on your belly and heart just notice the heat you created in your body and start to calm down your breath calm down your breath And start to calm down your breath. And then just take a moment to appreciate that you took this time for yourself and your body to do this work.

Full Warm-Up With Variations: 30-Min by Stine (Turtle Flow)

Transcript

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