Start by finding a comfortable sitting position, cross seated around your heels.
Inhale, rotate your shoulders up, back and down, relax.
Start to deepen your breath on every inhalation, raising your hands up above your head and
using the exhalation to bring your hands back down alongside your body.
Inhale, raise your arms up, fingertips touch and exhale, release your hands back down.
Inhale, raise your arms and with your next exhalation, opening up to a twist, left hand
behind your back, right hand across towards your left knee, gently opening up your chest
and twisting on the exhale, inhale, coming back into center, raise your arms up and exhale,
come into the twist on the opposite side, lengthening your spine, pushing your sit bones
into the ground, reaching the crown of the head up and release, inhale, coming back into
center, reaching your arms up, pushing your palms together, exhale, draw your hand through
your heart center in front of your chest, place your hands onto your knees, with every
inhalation, opening up your chest, gaze up and exhale, round your elbows forward, broaden
your shoulder blades and gaze down, inhale, open up your chest and exhale, broaden your
shoulder blades, beautiful wave running through your spine and you can deepen the stretch
by opening up your arms, inhale, exhale, push your palms together around your back, draw
your hands back into your center and release, inhale, arms up and exhale, place your right
hand next to your body and reach the left hand all the way across above your head for
a side stretch, keeping the sit bones connected to the ground, inhale, center, lengthen your
spine, reach up, exhale, left hand down and stretching the right side body here, it's
a long reach through your entire body, inhale, back into center and release your hands down,
soften your shoulders, take a couple of deep breaths and in your own time transition into
a tabletop position onto all fours and relax back into child's pose, take a few moments
to relax before coming up into seated position on your heels, opening up your knees, hip
width distance and aligning your hip over your knees, hands in your lower back, opening
up your heart and your chest as you very gently lean back into a camel pose, your advanced
version is to hold your heels here, continuously pushing your hip forward, opening up your
chest and lengthening up, beautiful heart opener for our mornings practice, hands behind
your back, chin towards your chest, round down into a wide legged child's pose to relax
and neutralize your spine, take a few moments to relax every muscle on your body, become
still and breathe, gently walk yourself back up, bring your knees together and simply sit
back on your heels, open up your hands, lengthen your spine, close your eyes and relax here
in meditation, hands together in heart center, setting your intention if you like, thinking
yourself for this beautiful day in your healthy body.
