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FRIDAY, SEPT. 30: Elevate 1 Yoga (Week 1)

Stand with eyes closed for 1 minute, set your intentions

Arms overhead to forward fold Lengthen spine
Arms overhead, palm to center Arms overhead, to forward fold

Arms overhead to forward fold
Lengthen spine
Step back to plank, hold for 5 breaths
Knees to floor
Up dog
Down dog
Plank
(Repeat three times)
Left leg step through to low lunge
Put right knee down
Put right knee through floor, reach arms overhead, shift forward Hands down back to plank
Right leg step through to low lunge
Put left knee through floor, reach arms overhead, shift forward Hands down back to plank

(Repeat three times)

Left leg step through

Put right knee down, shift into left half splits pose, hold for 10 breaths Re-bend left knee, straighten right, step back to plank
Put left knee down, shift into right half splits pose, hold for 10 breaths Re-bend right knee, straighten left, step back to plank
Shift to down dog
Reach left leg back into single leg down dog
Reach left leg through to pigeon pose, hold 3 minutes
Hands down, press to plank, shift to down dog
Reach right leg back into single leg down dog
Reach right leg through to pigeon pose, hold 3 minutes
Hands down, press to plank, find your way to your back

Hug Knees In

Move knees the left, draw 8 circles with your right arm Move knees the right, draw 8 circles with your left arm

Shavasana for 2 minutes