Quick morning warm-up... and you never need to stand up!

Once the weather starts to get colder, my mornings practices get a little more... earthbound. Meaning that I often start and end on my back or in a table top position. If I stand up, it means I'm moving on for the day. Here's a quick one I've been teaching at the beginning of a longer practice, but also using as my own complete practice at home!

  1. From a table top position, take your right leg out to the side at a 90 degree angle ("fire hydrant" leg). Begin drawing circles with your right leg. After a few cycles of breath, draw circles the other way.
  2. Place right foot forward between hands.
  3. 5-10 cycles of breath bending and straightening right leg, cat/cowing the spine as you do.
  4. Knee down lunge
  5. Take right hand to block or floor besides hip. Side stretch.
  6. Take left hand to block or floor besides hip. Side stretch.
  7. Knee down lunge, include back bend.
  8. Hands come down to frame foot. Shift hips back slightly. Press both hands into the ground to gracefully extend right leg back behind you for three-limbed table top position.
  9. Extend left arm forward for opposite arm and leg extension in table.
  10. Table top position.
  11. Child's pose.
  12. Repeat steps 1-11 with left leg. 
  13. End practice in Child's!

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