Namaste, warrior salutation. Knees and feet together, deep squat. Weight in the inner heels of the feet, fair position. Interlace the fingers up, arms over the head, in Phoenix mudra. Exhale, prayer position down into a finger stance. Forward bend.
Inhale, gaze up. Separate the feet apart and squat deeply with the upper arms, walking forward onto the fingertips. Pull the hips back into crouching tiger, chin to the chest. Then cross the forearms, and press the upper arms into the shins in a prayer squat.
Place the palms flat, lift the heels up, and shift the weight of the shins into the upper arms. In Crow Pose. You are going to walk backwards and kneel down, palms flat. Bend your elbows and lower down onto your ribs, exhaling. Inhale, roll up into Upper Dog, head back, arching the back. Exhale, pull back into a kneeling Downward Dog, flex the toes. Step the right foot forward and straighten the back, left leg. Both feet flat, palms and the thigh, deep lunge, exhale. Namaste, which is prayer position.
Interlace the fingers, extend the index fingers, and then tinge and move to a prayer pose. Reach up into Warrior I, inhale. Exhale, Warrior II Pose. We are going to lunge slightly into the right knee, gazing towards the right hand.
Then gently come into Warrior stance by bending the left knee, as you turn the left back foot out. Squat deeply with your thighs apart, bend both elbows. Rotating Warrior stance, press both hands into the inner thighs, near the knees, twisting to the right. Interlace the fingers over the right thigh, kneeling down on the left knee. Arms overhead, with the fingers interlaced on the inhale. Exhale, prayer position down, hands on the floor. Inhale, left forearm down, left knee down. Right leg, bend up in a scorpion tail, and exhale, extend the right heel back, and lie down onto your ribcage.
Inhale, roll up the spine into Upper Dog. Exhale, kneel down, the toes flex, fingers spread. Inhale, left side, left foot steps forward, press up onto the left thigh, back right heel down. Prayer position in Warrior I, Prayer Pose. Bending the left knee and exhale in pulsations, and inhale Warrior I with mudra. Exhale, Warrior II, line up the heels with one another, posing into the left knee, the arms spread apart, with soft fists.
Bend both knees, with the back right foot turned outward, into the Warrior stance. Both bent elbows pointing forward as you gaze forward as well, towards the left knee.
Now rotating Warrior, hands pressed to inner thigh, near the knees, twisting forward to the left. Interlace the fingers over to the left thigh, with the back right heel up. Kneel down on the right heel and interlace the fingers, arms overhead in lunging Warrior.
Prayer position down, palms flat. Right elbow down, right knee down. Left leg up and over, in an arching scorpion tail, with the left knee bent. Now, straighten both arms, extend the left heel back, exhale down, shoulder blades back. Inhale, roll up to the spine, squeeze the thigh, and back.
Exhale, kneeling down, palms flat, flex the toes. Take a break. Breathe deeply through your nose, in Downward Kneeling Dog Pose.
Rise up on your palm. Walk up onto your feet. Feet and knees together. Posing squat, exhale on the down, with pulsation. Inhale, rise up to stand. Your feet behind your hand. Exhale forward, bend. Bend your knees slightly. Inhale, press your hands and your thighs and straighten your arms as you squat, with knees and feet together. Deeply into your seat. Phoenix Pose, interlace your fingers, arms straight up. Exhale back to your prayer position, squat, and straighten your legs. Nicely done.
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