Welcome to beautiful Sweden.
Today I've got a post travel yoga flow for you that will help you to release any tension or stiffness.
So if you're ready,
Let's begin.
Come to the center of your mat and lie down onto your back,
Hugging your knees in for a panasana.
You can gently rock from side to side here if that feels good on your back.
For our knee circles place your hands to the same side knee and begin to circle your legs,
Pulling them closer first,
Opening up,
Away and together.
Two more.
Now switch directions for 3,
2 and 1.
Hug your knees in again and ground your left foot.
Extend your right leg straight up and now point your foot and flex.
Point and flex.
One more.
And now place your right ankle onto your left knee for our pigeon stretch.
You can keep your left foot grounded or lift the leg up.
Beautiful.
Then ground your left foot and peel your hips up vertebrae by vertebrae for a single leg bridge variation.
Release your hips down and come back into a panasana.
Now ground the right foot and extend your left leg straight up,
Pointing the toes first and flex.
Again,
Point and flex.
Once more.
And from there come into your pigeon stretch,
Placing the left ankle onto your right knee.
Ground your right foot and peel your hips up into a single leg bridge variation.
And release into our panasana,
Knees to chest.
Next we're going to roll up,
So place your hands behind your knees and roll up for 3,
2 and use this last one to transition onto your hands and knees.
Let's go into some feel good movements here.
You could flow through cat cow,
Circle your upper body,
Shift your hips from side to side or do a combination of fall.
Just listen to what your body needs today.
Slowly come back to your neutral spine.
For our thread the needle,
Begin by opening your right arm to the side and then thread it through,
Coming onto your right shoulder and extending your left arm forward.
Unwind,
Opening your right arm up again and coming onto your left hand and knee,
Stretching the right arm over your head.
Now rise up into gate pose,
Right hand to your right leg,
Toes pointing up,
Your left arm stretches to the right side.
Then turn towards your right leg to come into low lunge,
Hands resting on the front leg.
On your next inhalation reach both arms up,
Lifting your gaze and exhale shift back into half split,
Arms circling back.
Inhale low lunge,
Arms reaching up and exhale half split.
One more time.
Then hold your low lunge and on your next exhalation release your arms down and interlace your hands behind your back,
Sinking deep into the stretch.
Inhale release,
Reaching both arms up and exhale sit back into your child's pose,
Arms reaching forward.
If it feels good you can try to open your palms up to the sky here.
Let's even it out.
Come into your tabletop position and open your left arm up.
Then thread your left arm through,
Coming onto your left shoulder and maybe extending the right arm forward.
Unwind and align your right knee and hand for a side stretch.
Your left arm reaches over your head to feel a nice lengthening sensation in your side body.
Then rise up into gate pose,
Your left toes pointing up,
Placing the left hand onto your left leg,
Your right arm reaches up and over.
Unwind and turn towards your left leg,
Bending the left knee for a low lunge,
Palms resting on your front leg.
On your next inhalation reach both arms up and exhale shift back into your half split,
Arms circling back.
Inhale low lunge and exhale half split.
Once more.
Inhale low lunge and exhale interlace your hands behind your back,
Allowing your chest to open.
On your next inhalation reach both arms up again and exhale release,
Setting back into child's pose.
Shift forward into tabletop and then walk your hands forward for our puppy pose.
Your forehead can stay on the mat here or to go deeper lift the gaze slightly up.
If this puppy pose doesn't feel good today you can modify as shown in a lifted child's pose with your toes tucked under or just taking a regular child's pose.
Beautiful.
To unwind slide your hands back until you're in child's pose again.
Then roll up into thunderbolt,
Your head lifts up last rolling your shoulders back.
And inhale reach both arms up and exhale twist to the right.
On your next inhalation reach both arms up and exhale twist to the left.
Hold it there.
Then inhale reach both arms up to center and exhale bring your hands down to your heart,
Bowing down and thanking yourself for your beautiful practice today.
Thank you so much for joining me.
I hope you could release some tension and I can't wait to flow with you again.
Bye!
