Moving:
6-8 Sunflowers (feet wider than hip width: inhale to lift arms overhead, exhale to bend knees and hinge forward, continuing to move and breathe) or 4 Full Flows (Sun Salutations) to warm up.
Standing Cat & Cow - Stand with your feet wider than your shoulders, knees slightly bent. Inhale and open your arms out to the side, lifting your sternum, and exhale as you round your spine, tuck your chin towards the chest and bring the arms back in front. Continue moving each way 4-6 breaths.
Warrior 2 - Reverse Warrior Flow - Turn your right foot out and bend into the right knee. Make sure the right knee is stacked right over the right ankle and raise your arms to a T (Warrior 2).
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| Warrior 2 |
If you
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| Reverse Warrior |
need to, widen your stance to make this more comfortable. Keeping the right knee bent, drop your left arm down by your side and lift the right arm overhead (Reverse Warrior). You should feel grounded in the legs, but a nice lift in the upper body. Gaze up at the right hand or down at your left foot. Hold for 3-5 breaths or flow with your breath: inhale to Reverse Warrior and exhale back to Warrior 2. After 3-5 flows, switch sides.
Chest Expansion - Standing in Mountain pose, draw your arms behind you and lift with your sternum. Try to keep the low back in a neutral position. Draw the shoulder blades closer together behind you. Hold and breathe for 3 breaths. Bend your knees and fold forward to rest.
Knees to Chest - On the floor, hug your knees in toward your chest. You may rock side to side or just hold here and feel your back supported by the floor.
Flowing Bridge - Place your feet hip width apart and right under your knees with arms down by your side, palms down. As you inhale, gently press into your arms and feet and lift the hips off the mat. As you exhale, release back to the floor. Continue 6-8 times, moving with your breath.
Resting:
Come back to seated position, sitting tall with ankles crossed or soles of the feet together. Close your eyes and begin breathing the Whisper Breath for 6-8 breaths before continuing with your day.
If this sounds like you, we would love to hear your story! Sometimes we underestimate the power of sharing our experiences with others to encourage them. We will select 6 yoga stories from people just like you that have experienced benefits from their yoga practice and feature the stories in our blog in April & May. 
