00:25Press both feet into the floor.
00:27Inhale lift your arms above your head, exhale fold forward, press your hands down into
00:34the floor.
00:35Inhale lift your heart and look forward.
00:38With your hands on the floor jump or step back into downward dog.
00:43Lower half or all the way down to the floor.
00:47Inhale upward facing dog, exhale downward facing dog.
00:53Inhale reach your right leg straight back, keep it hip height.
00:57Exhale bring your knee to your nose.
01:00Inhale reach your leg back, exhale bring your knee to your nose.
01:06Inhale reach your leg back.
01:08This time you can open your hips allowing your leg to move into external rotation.
01:13Bend your right knee, keep reaching your big toe away.
01:17Exhale knee to nose, step your right foot in between your hands.
01:23Inhale come all the way up to standing.
01:25Open your hips to the left.
01:27Exhale fold sideways directly in line with your right leg.
01:32Pressing your right fingers into the floor or a block or grabbing your ankle.
01:37And then rolling both shoulders back.
01:39Stay here for five breaths.
01:42Place your left hand on your hip.
01:44Turn your head to look at your right foot.
01:47Reach forward and shift the weight onto your right leg.
01:50Balancing on your right fingertips.
01:52Opening up your left arm and reaching for the sky.
01:56Bring both hands to the floor.
01:58Square your hips.
02:00Reach back through your left big toe.
02:02And roll your left thigh into internal rotation.
02:10Grab the inside arch of your left foot with your left hand.
02:15Reach towards the sky with your right hand.
02:17Press your foot into your hand and reach forward with your right fingertips.
02:22Open your chest and lengthen your spine.
02:26Especially the lower back.
02:30Find your balance on two feet.
02:33Bring your hands to your hips.
02:35Inhale lengthen your spine.
02:37Exhale fold forward.
02:38Bend your knees and slowly roll up vertebrae by vertebrae.
