IT Band Flow. You might want to elevate your hips on a prop here, or bring the left leg under and the right leg over, tightening the knees together as much as feels comfortable. Let them settle down toward the ground. Inhale, bring the left arm up, exhale, the right arm comes under.
Left elbow high in the air, right elbow low toward the ground. You might use a strap to help you make this connection. Well, exhale, hinge forward from the pelvis. It doesn't need to be very far at all. This is Cow Face Pose, a big IT band stretch, big shoulder stretch. You can let go of the shoulder configuration any time you need to. Hands could come down to the floor, and you might deepen a little bit more.
Keep your breath smooth and regular. Move up with an inhalation. Lift the right knee, place the sole of the right foot on the floor, just off of the left thigh. Holding the right knee with the left hand or the inside of the left elbow, or inhale, be tall, and exhale, rotate back to your right. Your right fingertips prop you up helping you sit tall for this twist.
Now, exhale, unlined. Bring the hands to the left side of your mat, turn the balls of both feet to the floor. We will pivot to face the back of the mat in a straddle. Hands beneath the shoulders. Knees are little bit soft to accommodate the hamstrings.
Let's move the right hand to the space underneath the face and sweep the left arm up into a twist. Trying not to cock to the left hip too high. We are working the rotation here around the spine. Trying to keep the chest open. Exhale, fall down, inhale, lift the right arm.
Exhale, return the hand down. Now, continue moving in this direction, over to the left, onto the balls of both feet, and you will wind to the right leg to the ground, crossing the left over. Cow Face Pose, second side.
Knees comfortably close. Heels outside the thighs or to the hips. Sit tall. Inhale, so backstroke with your right arm and a breaststroke with your left arm, or you feed the strap from right to left, so that there is a connection behind the back.
Try to keep the right shoulder low. We will come forward within exhalation, taking care to fold from the pelvis and not from the back. Right at the edge of your appropriate intensity. Releasing the hands if you would like. Try to keep the jaw soft and the breath fluid. Inhale, we will lift up. Left knee in the air. Sole of the left foot to the floor. Twisting counterclockwise. Holding the left knee either with the hand or the elbow. The left fingertips prop you up, and you are looking back and down over the left shoulder.
Transcription by:
Scribe4you Transcription Services