Get yourself comfortable into seated position Sukhasana.
Feet in front of you,
Both sit bones are grounded,
Lengthening through the spine and resting your hands on top of your knees.
Close your eyes if you feel safe today.
Take first the breaths in through your nose.
Bend your belly fully.
And long exhalation out through your nose or mouth.
Inhale through your nose.
And breathe out.
One more time.
Notice.
How you feel today Inhaling.
And letting go.
Lovely.
Inhale,
Reach your arms up to the sky.
Stretch your upper body,
Breathe out,
Release your right hand to the mat and bend to the right.
You can look forward or look up to the sky.
Slowly come back to center.
Inhale,
Reach arms to the side and all the way up.
Being big stretch.
Release your left hand to the mat,
Bend to the left.
Look up.
Close your eyes if you wish.
Opening your right arm Open your chest.
One more deep breath in.
And we come back into neutral position.
Lovely.
You can swing your body side to side in here for a moment.
And let's meet all together into all fourth position.
Spread your fingers wide.
Your hips over your knees.
Try to soften through your face.
Inhale,
Drop your belly,
Look forward.
Breathe out around your spine,
Chin to your chest cat-cow pose.
Push the floor away from you.
Inhale.
Lower your belly all the way down.
Push the floor away from you.
Exhale around your spine.
A few times on your own rhythm,
Try to follow your breath.
Connect your movement with your breath.
You don't need to look perfect.
You want to feel great.
In each asana.
And one more time.
Lovely.
Come back to center.
Reach your right leg all the way back and bend your knee.
Start to make a circular motion with your knees.
Move your knee back.
To the side and forward.
Warming up your hips,
Your lower body Move your knee forward to the side,
Up and back.
Come back to whole force position and switch sides.
Left leg all the way back.
Bend your knees.
Open your hip.
And make a circular motion with your knees.
Don't rush in here,
Take your time.
Try to feel all the sensations.
And don't forget to breathe.
Switch directions.
Lovely.
Come back to center.
Take your back toes under and sit on your heels,
Rest your palms on top of your thighs.
Relaxing your shoulders,
Close your eyes.
Inhaling through your nose,
Expanding your belly.
And breathe out.
One more time,
Breathing.
And breathe out.
Come back to all fours position.
Take your back toes under.
Push into the floor and lift your hips high into downward facing dog with your knees bent.
Lengthen through the spine.
Keep your knees deeply bent.
Inhaling Exhale,
Drop your knees to the mat,
All fours.
And one more time,
Take a deep breath.
Exhale downward facing dog.
Spread your fingers wide.
Exhale,
Come back to all fours position untuck your toes and sit into child's pose.
Stretch your arms forward,
Relaxing your shoulders.
If you wish you can rest your forehead to the mat.
Or you can take a pillow and rest your forehead on top of your pillow for more nicer support.
And breathing into this present moment.
Push into the mat,
Lift yourself up,
Walk your hands towards your knees.
Take your time in here,
Don't rush.
And find a comfortable seated position on your own choice.
Let's close this practice with a few deep mindful breaths.
Inhale,
Reach arms up to the sky.
Ah,
Giselle Angelimundra.
One more time,
Breathe in Calm your mind.
Breathe out,
Anjali Mata.
Open your eyes and you can say for yourself Namaste.
Have a wonderful rest of your day.
