Find your way to the breath breathing in its own pace notice the natural flow of the breath with the next inhalation bring the hands up exhale hands down inhale bring the hands up and with the exhalation we interlace the fingers and push breathe and let the ribcage expand to all sides let the abdomen expand exhale hands down inhale hands up and with the exhalation we stretch the right side of 1, 2, 3, 4 and 5. Inhale to the center. Exhale, we change side. And stretch the left side of the body for one two three four and and five inhale to the center push away with the hands engage the arms and exhale stretch the side of the neck and observe the sensations arising inhale push away. Exhale, change side. We keep breathing through the nose. Push away and exhale, hands down. Inhale, hands down. Inhale, hands up. Exhale, we twist to the left. Placing the right hand on the right knee, gazing over the left shoulder. Growing from the crown of the head. With each inhalation. Inhale to the center and hands up. Exhale we change side. Gently twisting the spine to the right. Inhale, we bring the hands up. Exhale, we place the palms behind the buttocks with fingers towards us. Roll the shoulders back and let the head hang. Roll the shoulders back and let the head hang. We can gaze to the tip of the nose. Inhale. We come back to the center and walk the hands to the front, opening the chest folding if it's easy you can try to go a little bit deeper bringing your chin or forehead closer to the floor keeping your fingers active and letting the spine wave with the breath inhale come back to the center open the chest look up exhale curve the spine bring the chin into the collarbone color bone inhale and exhale for a couple of times in your own pace opening the chest looking up and curving the spine looking down warming up the spine and come back to the center with the next inhalation we can extend our legs to the front and start warming up the shoulders bending slightly the knees roll the shoulders back look up and exhale fold to the front if it's not possible to reach your toes that's totally fine you stay where you are breathing through the nose and enjoying this forward bend we let the spine wave with the breath inhale open exhale lift inhale all the way up and exhale hands down inhale reach out exhale fold halfway inhale lift or engage the lower abdomen and pelvic floor exhale look up inhale falls to the front find your way to a forward fold as deep as your body allows you today release any unnecessary tension inhale uncoil come up exhale lift inhale bring the hands up exhale hands down inhale hands up exhale fold inhale open the chest exhale lift inhale roll the shoulders back, look up. And exhale, grab the left foot with the right hand. Inhale, bring the foot up with knees straight or bent. And look over the shoulder. twisting the spine inhale to the front exhale fold inhale we interlace the fingers and rest for a couple of breaths in this forward fold. Inhale, grab the right foot, bend knee or straight and look over the shoulder, twisting the spine, growing from the crown of the head breathing through the nose inhale to the front exhale fold Inhale, uncoil. Exhale, lift. Inhale, bring the hands up. Exhale, hands down. inhale we bring the hands to the front and start warming up our fingers and toes exploring full range of movement. Opening and closing. Then we balance on our buttocks. And rotate the wrists and the ankles. We can change direction. Keep balancing. Inhale, place the hands to the front. And exhale to cat and cow stretches. Placing the wrists under the shoulders, knees under the hips. We let the top of the feet rest on the floor. Inhale, let the core drop look up exhale curve the spine look to the navel. Inhale in cow, exhale in cat. Inhale in cow, exhale in cat. Inhale, relax the abdomen, exhale, retract. exhale retract inhale lift the knees off the floor and stay there and observe keep breathing through the nose knees down inhale right hand up. Exhale, under the shoulder. Inhale, open the chest. Exhale, hand down. Inhale, reach out. Exhale, bring it down. Inhale, exhale. Inhale, and exhale. and we stay breathing through the nose we let our body find the comfortable position inhale we come back to the center inhale left hand up exhale under the ground inhale open the chest and exhale we stay for a couple of breaths inhale we come back to the center lift the knees up engaging the whole body for a couple of breaths inhale there open the chest and exhale grow from the sacrum to the sky and find your way to a comfortable downward facing dog position walk the dog bending each knee bringing the thigh to the chest stretching the whole backside of the body inhale bring the right leg up breathing through the nose mind is calm inhale exhale bend the knee and stretch even more the hip and the front of the thigh inhale, bring the foot on the floor and keep walking the dog, releasing and relaxing the neck. Inhale, left foot up. Spread the whole surface of the palms and the fingers. Inhale. Exhale. Bend the knee. Keep breathing through the nose, going into a deeper stretch. Inhale. Exhale. Exhale. Foot down. Inhale, exhale, foot down Inhale, walk to the front between your hands, open the chest Exhale, fold, let the head hang, grab the opposite elbows Swinging the body back and front left and right inhale all the way up and exhale Samastitihi inhale Tadasana. Exhale, Uttanasana. Inhale, look between your eyebrows. Exhale, Chaturanga Dandasana. Inhale, Urdhva Mukha Svanasana. And exhale, Adho Mukha Svanasana or Downward Facing Dog. We breathe through the nose. Release and relax the neck. Feel the weight of the head. Let the spine wave with the breath. Inhale, walk or jump to the front. the chest exhale fold inhale all the way up and exhale back to Samastitihi inhale look up exhale look to the tip of the nose inhale between your eyebrows exhale tip of the nose inhale tip of the nose and exhale we gaze to the knees or the navel leave a little bit of space between your feet And with the next inhalation we walk or jump to the front between the hands. Open the chest. Exhale fold. Inhale all the way up and exhale back to Samastitihi. Inhale hands up. Exhale let the head hang inhale open the chest exhale chaturanga or Downward facing dog. 1. 2. 3. Neck is soft. Head is hanging. 4. And 5. Inhale. Look to the front. Walk or jump between the hands exhale fold all the way up with inhalation and exhale to samastitihi we prepare for sun sal, inhale, bend the knees, touch the floor, hands up, exhale, fold. Inhale, open the chest. Exhale, step back to Chaturanga with knees on the floor. Inhale, step with the right foot to the front grow up exhale chaturanga or variation inhale upper dog or variation exhale downward facing dog inhale step with the left foot to the front exhale chaturanga or variation inhale upper dog or variation exhale down or dog inhale step with the left foot between your hands and grow. Exhale, Chaturanga or variation. Inhale, upward facing dog or variation. Exhale, downward dog. And we breathe, releasing and relaxing any unnecessary tension from the neck. releasing and relaxing any unnecessary tension from the neck. Gentle external rotation of the shoulders. Elbows are micro-bent. Inhale, walk or jump to the front. Open the chest. fold let the head hang inhale all the way up with knees bent and exhale Samastitihi inhale Utkatasana exhale Inhale Uttanasana. Inhale between your eyebrows. Exhale Chaturanga Dandasana or variation. Inhale Urdhva Mukha Svanasana. And exhale Adho Mukha Svanasana. Inhale Virabhadrasana on the right side. Inhale Virabhadrasana on the right side. Exhale Chaturanga Dandasana or variation. Inhale Urdhva Mukha Svanasana. Exhale Adho Mukha Svanasana. Inhale Virabhadrasana on the left side. Exhale Chaturanga Dandasana or variation inhale urdhva mukha exhale adho mukha and we breathe gazing to the knees or the navel spreading the whole surface of the palms pressing into the roots of the fingers let the spine flow with the breath and grow from the sac jump to the front. Exhale uttanasana. Inhale utkatasana. And exhale samastitihi. Inhale touch the floor, hands up. Exhale fold. Inhale engage the lower abdomen. Exhale jump back to Chaturanga. Inhale, open the chest. Exhale, downward facing dog. Inhale, right foot to the front. Exhale, lower down. Inhale, open the chest. Exhale, buttocks up inhale left foot to the front exhale lower the chest down inhale open look up and exhale downward facing dog we keep breathing through the nose gazing to the knees or the navel stretching the whole back side of the body inhale walk or jump to the front open exhale fold inhale all the way up with knees bent and exhale Samastitihi