Kick out the feet in front of you,
Hip width distance apart,
A couple of times.
Let your feet land hip width distance apart.
Bend and straighten both knees.
When you bend and straighten both knees,
See if you can press into each thigh.
Evenly distributed,
Simultaneously,
Even pressing.
Even pressing,
Bending and straightening those knees.
Next time you keep your knees bent,
Have both hands onto your hips and roll your pelvis over to the right hand side in a circle.
Roll the pelvis over towards the left and reverse.
And reverse one more time.
And straighten out the knees.
Both hands come up overhead.
Right arm goes down,
Left arm goes up as you side bend to the right.
Coming up through center,
Left hand goes down,
Right hand goes on up as you side bend towards the left.
Think of length rather than how far you can go.
Up through center.
Bring both arms down by your side.
Bend and straighten both knees while rolling your elbows and shoulders back behind you.
Every time you straighten those knees,
Roll the elbows back.
Every time you straighten those knees,
Roll the shoulders back.
Bend and straighten elbows.
Bend and straighten shoulders.
Bend and straighten elbows,
Roll back.
Bend and straighten shoulders,
Roll back.
And reverse.
Bend and straighten elbows,
Roll forward.
Bend and straighten shoulders,
Roll forward.
Bend and straighten elbows forward.
Bend and straighten shoulders forward in a circle.
And relax and release.
Swinging those arms across the torso in front of you,
Opposite elbow on top each time.
And relax those arms down.
Just with the head,
Look over towards the right hand side.
Look over towards the left hand side with your head and slightly look up and slightly look down.
Through center,
Ear towards that shoulder and ear towards the other shoulder.
Through center,
Ear towards shoulder.
Through chin towards chest and ear towards opposite shoulder.
Like a half circle.
Chin to chest and ear to shoulder.
Right and left.
Through center.
From here,
A slight tree pose.
Stand on one foot.
Have the other foot in front at the ankle height as you hold a prayer hands looking at a 45 degree angle down with the eyes.
Nice and tall standing leg.
Nice and stable posture.
Bring your tree leg out in front of you,
Foot up off the air.
Bring your tree leg over towards the side of you as you hold that leg up off the air to the side.
Bring your tree leg towards the back of you as you hold that leg out towards the back.
And then that leg out to the side as you hold that leg up off the air towards the side.
And then both knees,
Both feet flat on the floor as you kick out that standing leg.
Shake it out.
Same thing on to the other side.
Standing on to the other leg as you bring that tree leg to the ankle height.
Nice and tall standing leg.
Nice and tall posture.
Hands in prayer as you look at a 45 degree angle on the floor in front of you with the eyes.
Just your tree leg comes forward up off the air as you hold.
Bring it over to the side as you hold up off the air.
And to the back as you hold up off the air.
And to the side as you hold up off the air.
Bend both knees,
Both feet flat on the floor as you shake out that standing leg.
Slightly march in place.
Bring those feet out wider as you continue to march.
And bring those feet in narrower as you march.
Bring the feet out wider as you march in place and narrower as you march in place.
Hug one knee into the chest and hug the other knee into the chest back and forth.
Hug one knee in and the other knee in.
It's kind of like marching in place but with higher with those knees.
You can use your arms to squeeze those knees into your chest one at a time.
Use your balance.
And legs go on down.
Bring your feet out wider than shorter with distance apart.
So wider than shorter with distance apart.
Those feet at about a 45 degree angle,
Bend and straighten both knees.
Feet are slightly turned out at a 45 degree angle and you're slightly in bending and straightening those knees only halfway down.
Bend and straighten,
Bend and straighten.
Next time both knees are bent,
Have both hands onto those thighs as you roll one shoulder forward and the other shoulder forward.
One shoulder rolls forward and the other shoulder rolls forward.
One at a time.
And straighten on up.
Kick out those feet hip width distance apart.
Those feet land hip width distance apart.
As you fold forward into a halfway lift,
Keep that spine nice and neutral and straight as you go down into a halfway lift.
Hands go onto those shins.
Bend and straighten both knees as your hands slide up and down your shins.
Nose towards that floor.
Inhale on the way up,
Exhale on the Inhale on the way up,
Exhale on the way down or vice versa.
Bend and straighten.
Nice long neck.
Keep both knees bent.
Come into a forward fold.
Chin towards that chest,
Thighs to the abdomen.
Hands go down or fists down.
Knees go down into a tabletop position.
A couple of cat cows down and up using the pelvis,
Torso,
And spine.
Cat cow,
Cat cow.
Circle your cat cow to the right,
Down,
Left,
And up.
And reverse that circle left,
Down,
Right,
And up.
Go in and out of a child's pose and tabletop,
Back and forth.
Child's pose,
Tabletop.
A couple times.
Next time you're in a tabletop position,
Step your left leg forward,
Right leg goes back,
In a low lunge position.
Both hands come up towards your thighs and you're going to Both hands come up towards your thighs as you touch both hands towards that thigh.
One hand touches the thigh and the same hand touches the floor.
You do that over and over.
One hand touches the thigh and the other hand touches the floor.
Going in and out of a low lunge,
Back and forth.
Next time your hand comes all down,
Go through a tabletop position.
Step your right leg forward,
Left leg goes on back,
Low lunge.
As one hand comes on down,
Touches the floor and that same hand touches the thigh.
Over and over.
Hand towards the floor and hand up on the thigh.
Back and forth.
And last time.
Next time your hand goes on down towards the ground,
Stay there.
Bend both knees.
Coming into that tabletop position,
Tuck both toes down under,
Go back into a downward facing dog,
Keeping those knees nice and bent.
Here in this downward facing dog,
Touch the right toes behind the left heel.
Go through a downward facing dog,
Touch the left toes behind the right heel.
One more time.
Go through neutral,
Right toes behind the left heel.
And through neutral,
And left toes behind the right heel.
And through neutral,
Walk out that dog,
Bending and straightening one leg and then the other.
Come forward into a regular plank.
Hands onto the ground or one knee down.
Come forward into a regular plank.
Hands onto the ground or one knee down plank position.
Engage the core.
Bend both elbows in a mini hover in a push-up position,
Hovering,
And then coming down completely onto the stomach.
Both hands and elbows crawl out in front of you to where your forearms are out in front of you in a sphinx pose.
Rise up out of those shoulders and sink into those shoulders a couple times.
Sink into those shoulders and rise up out,
Back and forth.
Belly button into the spine.
Next time your shoulder is up and engaged with a nice long neck,
Look over towards the right and over towards that left in a sphinx position.
Going through center.
Hands by your upper torso as you come on down by your chest.
Nose towards that floor.
Hover a couple of times with that nose an inch up off the floor,
And coming up and down in a baby cobra position.
Stay into your upper back,
Not into your lower back.
Stay into your upper back as you rise up and down.
Inhale on the way up,
Exhale on the way down.
Over and over.
Push back into a child's pose.
Here in this child's pose,
Stretch both hands up overhead in a neutral position.
And in a child's pose,
Both hands come over to that right hand side,
Stretching out that side body.
Through center,
And both hands over towards that left hand side,
Stretching out that right side body.
Two breaths.
Through center,
One more time each side.
Both hands over towards that right,
Stretching out that left side body.
And both hands over towards the left.
Through center,
Through a tabletop position,
Tuck both toes down underneath.
Sit onto the back of your heels in a screaming toes pose.
Interlace those fingers and roll out those wrists.
And reverse with that wrist roll.
Reversing the roll of the wrists one more time.
And going through a tabletop position,
Circle those ankles back behind you in a circle.
And reverse that circle.
Tuck both toes down under.
Come back into a brief downward facing dog.
Here in this downward facing dog,
Lift up that right leg,
Bend the knee,
And open the hip out to the side.
Go through a downward facing dog position.
Left leg lifts on up towards that ceiling as you bend the knee and open the hip out to that side with a three-legged dog open hip.
Through center,
One more time each side.
Right leg lifts up towards the ceiling,
Bend the knee,
And open the hip.
Through center,
And left leg goes on up as you bend the knee and open the hip.
Through center,
Bend and straighten both legs,
Walking out the dog.
And walk the feet in towards the hands,
Hands into the feet.
Forward fold,
Chin towards that chest,
Thighs to the abdomen.
Come up into a halfway lift,
Hands go onto the shins,
Legs more or less straight.
Bend both knees,
Sit back into a chair.
Have a nice and long stretch.
Neutral spine,
Hands in namaste.
Come on up into a mountain pose,
Kick that out and shake that out.
As you shake out each limb,
Each leg,
Each arm,
Each shoulder.
Shaking the hands,
Shaking the wrists,
Shaking the arms.
Rub your right arm over your forearm,
Back and forth,
And rub your left hand over your forearm.
Rub hands over your stomach,
And both hands rub behind your lower back.
Shake out a limb,
Shake out an arm,
Nice and gentle.
Hip-width distance apart with both feet as you step out with that right leg back.
This is a crescent lunge pose.
Step together hip-width distance apart in a mountain pose.
Step your left foot back behind in a crescent lunge.
And through center.
Into a star pose,
Arms extend to the diagonal corners as you step into a wider than shoulder-width distance apart.
And step together,
As opposite elbows come up on top as you hug yourself.
Elbows go up and down in space.
Go into a star position,
Arms to the corners,
Make it a starfish.
Legs wider than shoulder-width distance apart.
And opposite elbow goes up on top as you step together,
As elbows go up and down.
And come into a mountain pose.
Rub your hands together creating warmth.
And prayer position with the hands,
As your fingertips touch your forehead.
And namaste,
And thank you for warming up with us today.
