Day 4 – Yoga Flow

Stand with eyes closed for 1 minute, set your intentions

Tadasana 1 minute
Left vrksasana, 1 minute
Right vrksasana, 1 minute
Tadasana 30 seconds

Arms overhead to forward fold
Lengthen spine
Arms overhead, palms to center
Arms overhead to forward fold
Lengthen spine
(Repeat 3 times)

Step back to plank, hold 5 full breaths
Shift into child’s pose
Come up onto fingertips, crawl fingers to your right
Breathe into left ribcage, hold 10 full breaths
Crawl fingers to your left
Make your way to tabletop
Circle body clockwise 8 times
Circle body counter-clockwise 8 times

Cat-cow 12 times
Bird-dog left arm with right leg, hold 10 full breaths
Bird-dog right arm with left leg, hold 10 full breaths
Cat-cow
Lift knees to bear
Shift to down dog, hold 5 full breaths
Reach left leg to single leg down dog
Tuck left knee into chest and shift into low lunge

Shavasana for 2 minutes