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Rest your head in your arm and straighten your top leg out, your bottom leg is bent at a 90 degree angle, and your arm on top will extend out over that top leg. Keep the top leg extended and imagine that you are lifting and gliding that leg as you lift it to exhale. Exhale, inhale, push it out, glide it up, and lower it down, make sure to maintain your core control throughout this leg movement, think about picking up your bottom rib off the floor and contracting your abdominals. A variation can be done with adding a pillow by the head, neck and shoulders or under the hip for more comfort. Exhale lift, inhale lower, really stretch and extend through that leg. At the arm on top, down to the front to make it in to a little kick stand, the bottom leg extends, and you will be lifting the bottom leg up to meet the top leg and lower. Exhale, inhale, think ankle bone to ankle bone, lift control, and lower control, exhale, inhale, abdominal still pulled in, keep it as stabilized as possible, nice stretch to lower and your top leg comes in front, to hold and relax through the stretch. Take a couple of comfortable breathe sear. Bring yourself up then we will go to the other side to complete our let work.
Once again, rest your head in your arm bend your under leg at a 90 degree angle. Extend the top legs what is nice and stretched out, no band at the hip, the top arm extends with that leg. Exhale as you lift the leg and stretch it up and lower with control, push it out just a bit as you lift and lower. Make it a glide as you lift and lower, your top shoulder is away from your ear and that bottom rib is picked up slightly, making sure the bottom leg is bent enough, continue lifting and exhaling, gliding and lowering. Lift and lower, maintaining core control throughout this exercise. The top arm comes down to a kick stand and the bottom leg extends, we are ready to pick up the bottom leg to meet the top and lower. Exhale lift, inhale lower, lift and low keep nice extension to your both legs, bring the ankle bone to meet ankle bone, close the legs up as much as possible, exhale, inhale, control on the way down as much as on the way up, hold it, stretch it. Slowly lower, then at top leg, relax and do stretch with some comfortable breathes in and out.
Bend the knees and bring yourself up to a sitting position, arms extended, shoulders low, sitting tall. Inhale and exhale, turn the head and stretch to the side reaching out in looking down that arm. Inhale again, exhale, inhale to come back up and return to center, turn the other direction and stretch down, looking out over that arm, inhale, exhale as you stretch, reach that opposite arm and shoulder away from you for a nice stretch down the neckline, exhale and inhale back up. Once again, turn to the side, inhale, exhale stretch down and this time we add an arm ridge up and over for added stretch to the waist, inhale and exhale through that stretch, come back up, inhale. And center yourself, turn the head, exhale down, inhale pick up that arm then give yourself a nice stretch with an over head, inhaling, exhaling, in back up, inhale and center. Give yourself some nice, slow deep breathes on this stretch and allow yourself to stretch further to what is comfortable for you. Stretching again, lifting up, keeping that arm back and do not let it strain in front of the face, keep your movements nice and smooth and controlled, coming up, to inhale from toe all the way to the head and down. Once more, inhale, pulling in and up, exhale to finish.
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