As you deepen the rhythm of your breath, imagine your inhale begins at the base of your spine as it fills your lungs. This will keep your breath traveling through your back-body and allow your breath to work more efficiently throughout your abdominal organs. Avoid "belly breathing" as much as possible.
Separate your knees barely wider than hip-width, so that your thighs compress along your abdomen. Use a cushion under you belly and chest if you are experiencing indigestion or bloating. Rock your body weight to the right-side and rest for 3 breaths. Rock your weight to the left and rest for 3 more breaths.
From hands-and-knees, extend your arms forward and lower to your elbows, chest, and chin. Place a cushion under your chest and chin if the stretch is uncomfortable. Allow your shoulders to sink as your hips and belly swoop up. You will feel a stretch in your throat and belly.
Begin with c-curves, drawing your hips to the right and tucking your ear towards right shoulder. Then to the left. Continue the c-curve and it will become a spiral when you add the flexion and extension of Cat's Breath.
Establish your Down Dog position. Then shift more body weight into your right hand and foot, while drawing your right hip and thigh back. Extend through from your pinky (little) finger to the base of your index (pointer) and thumb. Hold for 3 breaths before moving to the left side.
Begin with reclined core work, criss-crossing your ankles. Then proceed into Half Boat and Full Boat. Maintain a strong lower back, eliminating any arch by dialing your navel towards your spine and engaging the base of your core and sitting bones.
From Seated Staff, bend your right knee and plant your foot in front of your right sitting bone. Wrap your arms around your right leg and feel the gently compression or your belly and cheat into your thigh. Next, tuck you right shoulder on the inside or your right leg and reach your hand to clasp the front foot pad (base of your big-toe). Clasp the foot pad with both hands and maintain poise for 3 breaths. Repeat on the left side.
From Seated Staff, bend your right knee and begin Ray of Light. Step your right foot over your left thigh, so when you wrap your arms around your right leg your torso is gently twisting over your hips. Place your right hand to the mat behind your hips, twisting your upper body further to the right. Maintain for 3 breaths. Repeat on the left side.
Lying on your back, scooch a cushion under your hips. Allow your body to rest down into the support of the cushion and ground. Feel your belly relaxing in this gentle stretch. Option to lift your right knee and extend your leg up. Press more firmly through your left foot as your right leg lifts. Maintain for 3 breaths. Repeat on left side.
From the ground, lift your hips and reach your hands to clasp around your heels. Tuck your arms under your body for support. Continue lifting up through your hips and thighs as you anchor through your feet, heels, and arms. Relax your belly. Maintain for 3 breaths.
Seated on the ground, lie back onto a cushion to support your back and head. Shift your hips to the left as your stagger your knees into a twist to the right. Stretch your left arm open and place your right hand towards your knees. Maintain for 3 breaths. Repeat on left side.
For Cobbler, place the soles of your feet together and butterfly your knees apart. Rest with your hands on your hips.
Stretch your legs, and gently roll up to a comfortable seat, basking in the afterglow of your practice.
