Sit in the middle of your mat, in a confortable pose with your legs crossed. Adjust yourself so that your both sitting bones are on the mat and your spine in perfectly straight. Imagine someone is pulling you up from the crown of the head and lengthening your spine.
Close your eyes and focus the attention on your breath. Breathe deeply into the abdomen, let the abdomen rise and fall back with each breath. Expand your lungs and fill them with air and then contract and let all the air out. Next breathe into your abdomen, then into your chest, breathing all the way up into your shoulders. Let the shoulders lift slightly so that more oxygen can come into the body. Take 5 more deep yogic breaths here and focus your mind only on your breath.
Come into a sited position with your legs straight. Contract your abdomen, bring it towards the spine and start rounding your back, rolling slowly, vertebra by vertebra, towards the mat. Move very slowly and with control. Keep your feet on the mat, toes pointing towards your face and let your upper body descend slowly. Come into a horizontal position laying down, arms by your side, palms facing up.
Bring your arms up over the head, interlace the fingers and release the index. Flex your feet and keep your calves connected to the mat. Slowly contract your abdominals and lift your chest off the mat. Or keep your arms flat on the floor and only lift the head and the chest. Choose the version that feels right for your body today. As you exhale, slowly lower your upper body down. Inhale and lift up again, repeat the posture two more times, following your own deep breath.
Keeping your arms up and your fingers interlaced, index up, lift both legs off the ground, maintaining the spine on the mat. Hold for 10 seconds then release. If you’d like to take the easier version today, only lift up one leg at a time for 5 seconds each.
Lengthen your arms and contract your thigh muscles together, inhale and lift the arms, head and the legs off the floor. Maintain for 10 seconds. Or bend your knees, place the feet on the mat and lift one leg at a time, keeping the knees together. Gently release the body down on the mat. Repeat 3 times.
Leading with your arms, contract your core and slowly lift up into a sited position. Inhale and lift the arms up by your ears and as you exhale lower the arms down by your side.
Place the palms under your shoulders and push your feet into the mat, coming into a reverse tabletop position.
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