Welcome to your 10 minute beginner yoga flow while you're gathering your props and your mat .
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now that you have your props turn on a playlist or your favorite audio book and let's flow .
I love to be seated on a roster .
I like my hips to be above my knees .
It makes it a little bit easier to sit in this easy sat position .
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Divine right arm on your left side , inhale to exhale , release a little deeper into your twist .
If it's comfortable coming back to center , inhaling and twisting to your opposite side , right arm behind you long like a second spine , left hand on your right side and how we were taller and that's how release a little deeper de twice if it's comfortable release back to thinner , we're gonna lose our bolster and I'll meet you in a tabletop position .
Tabletop position .
Hand is directly under your shoulders , knees , directly under your hips .
Neutral is fine for a lot of us that you might be able to take your to bo down just to team to fit , inhale the belly .
Cos cos like push you run away from you around your back into cat food .
You ready have your towels , right ?
Push out through your hands to your first stand out on your legs .
The attention and their cats .
We're here for just a couple more .
So what your food ?
So your hand , yes , which feels better for you up until they drop out .
We start our mountain coast really pressing down through all four corners of the heat .
Big toes pressing into the map out was just move apart palms , facing the front of the energy , shape your fingertips standing straight up neutral spine .
Try not to produce any arching in the back from here .
I have been in the knees of the salute .
Now goes in the lower body , dropping the shoulders away from the ear .
You know that when we start our first close is down the mountain and we start with my left foot , your foot here here , more grounded just on your toes .
Mountain pose , salute the bands and I'm gonna step slowly mindfully back into our high press lunch , breathing hair and your fingers , shoulders lost away through the ears .
You're gonna leave your own , your arms , open hair along your back foot towards your neck , into your or your two to making sure that your knee is externally rotated in line with your hip .
Anyhow , here or slip our front palm exhale into our radio warrior pose , pulling lengthen in your ribs , engaging your quad , your back foot , pulling in like a suction cup , creating some better heat .
We're gonna take an inhale here .
Exhale and the cart your arms forward into a side ale pose .
Inhale , rotating your tors in the lab for full rotation and held straight in your front leg .
Is your right hand .
Very comfortable reach for the sky gives up towards your hand for triangle pose , engaging in your legs , taking a bit of inhale and exhale .
Dropping out that from coming back to a four hole ridiculous loss for the four and we all code next breath upward .
Salute as the mountain can be here .
You can be here .
You care slowly and my colleague coming back to our high price and pointing your back leg , a micro bend and lunging into your front leg .
Taking a big now exhale heart growing your arms coming into your 42 back like engage foot pulling in like a suction , half legs , turn rotated armstrong like whites or she beard .
And you have a first war here going full expansion through the side body like the cart with your arms forward .
Five more or taking off here .
And how opening up the chest next brow sha readjust to triangle pose , shrunk your legs , pushing your big toes or your balance softies to the back .
Help arm comes down , head comes down , set up trying to mean standing up , taking a big step back to a wide the light stand .
Be wild life or fault .
Know razor .
Who hits this dishing apart in one helo toe out one more hell till out sit down .
Tell you his life if you need some assistance with balance , slide down the wall or you can take two blocks and pop them on your receipt .
This is a very nice trip opener .
It's so good hands .
Come to the ground of blocks , twist back up to that way for tow , back up to that right way before I get my hands .
I come to the Neon Seed .
Thank you for practicing with me today .
If you want a full length workout , you can do that up to six times on each side .
That would be a traditional 108 12 .
Hope you enjoyed this beginner friendly practice and then you'll come back and practice with me .
You'll love enlighten me .
I love enlighten you and we bow .