Arm Balance. We will start in mountain pose, hands to the heart, coming to an inhalation, sweep the arms overhead. Exhale with soft knees, diving down for the floor and inhale, walk the hands underneath the shoulders. As you exhale, spread the knees to either side of the upper arms and then play, inhaling with tipping the weight forward.
Keep the elbows and shoulders in line, working toward a 90 degree bend at the elbows. You might try lifting your feet off the floor, you might just come up to tippy toes as Laurance(ph) is showing. Exhale, feet come back down and fold and inhale rise back up, tall mountain.
Now shift the weight in to the left foot, exhaling, come forward with the right foot up and the right hip low, it's a challenging balance pose. You could have your arms back in prayer position or extend it long to challenge the core. Inhale, to come up and we will change sides. Spread the right toes, exhale, hinge forward from the hip.
Keep your left leg in internal rotation so that the kneecap faces down toward the floor and the hip is low. Inhale to rise up, exhale, return to center holding each pose one breath. Inhale, sweep the arms up, exhale, dive forward. Inhale, walk the hands beneath the shoulders and exhale, spreading the knees as you squat.
As you inhale, lift up into the arm balance, check that your fingers are spread very wide, come only as high as it feels good for you, it come around in time. Your gaze is slightly in front of you on the mat. Exhale back to the fold and inhale to rise up. Now straight to warrior three, exhaling on the left foot with the right leg up, breath in and a breath out. Inhale to bring it up, exhale, change sides.
As you learn the pose, keep the arms along side you. In time, you can bring them in front of the heart or extend them long. Inhale all the way up and exhale back to center. Another round of breath here and we will come through one breath, one motion.
Inhale, sweep up; exhale, dive down. Inhale, extend long, exhale to squat. Inhale tipping the weight forward and exhale, settle feet back down. Inhale, rise up, exhale into warrior three, first on the left foot, inhaling up and next on the right foot, exhaling down, inhaling to come up and exhaling to return to mountain pose.
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