Female Speaker: Welcome to month three of Preventions amazing Defy Your Age Challenge. This month we prepared a 30-minute yoga routine for you. It's basically a take on the sun salutation.
Do this sequence several times through until you have been moving for about 25 minutes. Then, move into legs against the wall pose and rest there for 5 minutes.
In this month's yoga sequences, you are going to start standing at the front edge of your mat. Bring the inside edges of your feet together. Now you are in mountain pose. Think about the feet pressing down into the mat and lifting up through the crown of the heads, so you are nice and tall. Arms are straying at the side. Circle the arms up in overhead. Then open them wide and bend forward at the waist. Bring your fingertips down toward the mat.
If you need to bend your knees here, that's okay. Inhale into a flat back posture. You will probably rise up on to your fingertips and then exhale holding again over the legs. Circle the arms up in overhead and return to standing, bring the palms together. Repeat this three times, so you are going to again circle the hands down, inhale up to a flat back and then exhale over.
After you've done this a third time, you are going to step your right leg back to a crescent lunge pose. Here, at your right heel extends back, your left knee is over your left ankle and your arms are up overhead, palms facing one another. Hold the position for three breaths. Draw your abdominals in for support and keep the crown of your head lifting toward the ceiling.
Circle your hands down to the mat again and then step that left foot back so that you are in a plank position. Plank position is a nice all body firmer. You are going to think about your heels drawing away from your head and your abdominals lifting up to give you support. Hold this position for 3 to 5 breaths. As you exhale one final time slowly lower down to the mat, bringing the knees, chest, and forehead down to the floor.
Separate the legs slightly and then you are going to inhale up in the cobra position. Your forehead is going to lift followed by your shoulders and chest. Think about your abdominals drawing in for support and hold this pose for about three breaths. Slowly lower back down, then tuck your toes under, and lift the hips back to a downward dog position.
Downward dog is one of the classic yoga poses. You want to think about your hips lifting towards that corner of the ceiling and your heels drawing down toward the mat. Keep your arm strong, the waist is going to draw in. If you need to take a break, you can peddle out with your feet, slowly bending one knee and then the other or bending both at the same time.
Once you're done, step your right foot forward into a crescent lunge pose. Now, you are in the opposite crescent lunge than you were before. Again, hold for three breaths, palms facing towards one another, then lower the hands back down to the mat.
Step the feet together and then circle the arms up overhead straightening to a standing position. To end this sequence, you are going to get into tree pose. Draw the left foot into the inside of the right thigh and circle the arms up overhead again so that the palms are touching. To help keep your balance, think about the inner right thigh pressing against the left foot. This will help you stand a little bit taller.
After you hold this pose for five breaths, you are just going to slowly lower the hand in front of the chest to a prayer position and then draw the left foot down to meet the right. Repeat this sequence alternating sides for about 25 minutes. Once you've finished move into legs up against the wall pose and hold there for 5 minutes.
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