So a big tension of opposites here , palms , facing towards the floor , gaze forward past your left hand and sink down even more into it and press and lift it up , hands on your hips , turn your heels and toes out .
So just like what we had before toes , pointing towards the top corners .
This is your star pose , reaching out with your arms and now bend the elbows , bend both knees .
So what tends to happen here is the knees want to buckle in , try to squeeze your glutes to push them out and squeeze your shoulder blades behind you in .
Inhale , straighten everything .
Star exhale goddess pose .
Sink it down two more like this .
Inhale and exhale last one and exhale .
Stay in this deep squat .
Bring your hands on top of your knees .
You can kind of let yourself relax in this one and see if you can drop one shoulder down , pull the other one back and switch sides left shoulder down , right shoulder back , opening those inner thighs up even more , come back through to center .
Push all the way up , look to the top of the mat and step on up mount pose .
Let's take our flow .
Inhale , arms rise , exhale , fold all the way down .
You can absolutely bend your knees here , take a halfway , lift flat back .
So fingertips come onto your shins and lift your chest up .
So you're parallel to the ground , rock your weight forward into the balls of your feet .
Exhale , release plank , poles , palms under your shoulder , step the feet back strong through your core , lower all the way down to your belly , point your toes back .
And a cobra push your hands into the floor and really engage the muscles in your back .
Keep your elbows in , lift through your chest .
Exhale to lower downward facing dog press and lift all the way up .
This is our last downward dog make any movements and adjustments here .
I feel good .
Lift the tail bone up even higher and let's bring our knees down to the floor , swing your legs out in front of you and bring your legs all the way out .
See if you can walk your hands back slowly with control and all the way down .
Great job .
Go ahead and lift your shins and your feet off the floor .
Try to stack your knees directly over the top of your hips , hug through the inner thighs , push your lower back .
Into the floor .
And usually that makes your knees come forward towards your chest .
Try to keep your lower back glued to the mat and realign your knees over your thighs .
You're gonna feel this one interlace your fingers behind the back of your head as you inhale , curl head and shoulders off towards the mat and then exhale just lower head and shoulders down .
So nice and simple .
Inhale , curl and lift , exhale , lower down a few more .
Inhale up , keep your elbows open .
Exhale , lower down .
Try to lift both shoulder blades off the floor .
First thing in the morning , try to lift and expand a little bit more through your arms as you melt your hips down a little bit more and tilting forward .
Let's find our plank pose hands to the mat .
Step your right foot back super strong here before we lower all the way down , point your toes back and find a little cobra .
So push your hands into the floor , keep your elbows bent and a hugging in hips and knees are still on the floor .
All been through your chest .
Exhale to release .
Let's find our first downward facing dog tuck your toes under , lift your hips up and back moving .
However , feels good here .
Our first down dog of the day .
Squeeze , exhale to release last one here in , inhale , lift it up and exhale to release , bring your feet flat to the floor about hip with distance apart .
And you almost want to be able to touch your heels with your fingertips , roll your shoulders down and away from you palms facing up to the sky .
Squeeze into your glutes , push into your heels and lift up into your bridge pose sets .
So notice if your knees are splaying open and wide , try to hug in towards the midline and you can kind of use your arms pushing into the floor to find a bit more lift here , but relax your neck and your jaw and carefully roll down , inch by inch .
So left foot to the top of the mat and you can stay on to their fingertips here just in your hips , forward and down .
Big stretch , slow steady breaths .
Really starting to think about the day .
You want to have the tone you're setting by putting yourself first , we'll curl our toes under , lift the back knee off the floor and come up so that you're just hovering your fingers a few inches off of the floor , reach the crown of your head forward , roll your shoulders down and away from your ears .
This is a strong pose , pull your lower belly in one more breath .
Draw your knees in towards your belly , give it a big squeeze , maybe rock a little bit side to side .
So one more time , let's interlace our fingers behind the back of the head .
And this time straighten and lift your legs straight up towards the ceiling as you inhale , lift head and shoulders off the mat and then exhale , drop the left leg to hover a few inches off the floor .
Inhale , curl and lift it back up .
Exhale head and shoulders come down .
So adding on a little here inhale , reach through your toes , lift up , exhale right leg , hovers a few inches off the mat .
Inhale , lift everything up .
Exhale , lower down one more on each side .
Inhale , squeeze and left exhale .
Left leg comes down , inhale , left leg goes back up , exhale to release last one .
Curl up right leg down to hover right leg , back up and release , bring your feet flat to the floor again .
We're coming back into that bridge pose , roll and shrug your shoulders down , push into your feet and lift your hips up nice and high hugging in through your inner thighs .
Think of digging down into your heels and dragging them back towards your shoulders .
Really active here and uncurling inch by inch .
Release it down .
Very similar to what we did at the beginning of class .
Go ahead and cross your right ankle over the top of your left knee , press that right thigh away from you .
This might be enough .
If you'd like to go further , you can reach with your arms , holding on either to the back of your left hamstrings or back of your thigh or the front of your knee as you pull that left thigh in .
So we have worked hard and now we get to stretch and relax .
Try to soften your shoulders and your neck , taking longer , slower breaths .
And at the same time , you're trying to stack your right hip over your left one , come all the way back through to center , bend into both knees .
We'll find our reclined pigeon poles on the other side , cross your left ankle over the top of your right knee , press that left thigh away from you and maybe hold here or you can reach through , grab a hold of whatever you can as you pull your right knee into your belly , keep head and shoulders on the mat making this as passive of a stretch as possible .
Holding onto the back of your left leg , wherever feels the best to you here and flex and point through your left foot and left toes , bend your left knee and go ahead and straighten your right leg out to the mat and really pull that left thigh in towards you .
Carry it over into a twist .
So your left knee moves to the right stretch , your left arm out .
So is the pose we do at the end of every class , you can think of it like digesting after a big meal .
This is how your body is able to process and integrate all of the work that you've done .
So we'll just have a few minutes here of silence and stillness .
And if you're new to yoga , this might be challenging to just lay here and do nothing .
But I really encourage you to let go as much as possible .
Let your body be heavy and soft .
And if you notice your mind beginning to wander .
Just bring your awareness back to this present moment , maybe by just focusing on your breath .