Vinyasa Flow Warm Up

Start in a cross-legged position, Elongate your spine and draw your shoulders back and down, Bring your hands in prayer position in front of your chest. Close your eyes and focus on your breath, inhaling and exhaling. Take this moment of silence to prepare your mind for your practice.

Lower your hands on your thighs and begin warming up your shoulders with some shoulder rolls.

Interlock your fingers and extend your arms forward and spread your shoulder blades to release tension. Now raise and extend your arms up towards the sky. Look forward and breathe for 5 breaths. Exhale the arms down.

Inhale extend the arms out wide to the side exhale place your right palm on the floor and extend your left arm up and over towards the right side. Inhale come up arms extended, exhale stretch to the opposite side. Inhale come up, exhale arms down and

press your palms behind you on the floor and arch back lifting up your chest, come up, place your hands on the floor in front of the shins, extend and fold forward towards the floor for 5 breaths. Come out of the pose and

lie flat on your back and stretch your arms over head for a deep morning stretch. Bring your right knee to your chest press in and hold. Inhale and exhale lift your head. Now change legs...... Bend both knees to your chest and press in towards your chest deeply. Bring your knees apart and press them down with your forearms. Take hold of your knees and press again to open up your hips. Stretch your legs out and flex your feet gently holding onto your inner thighs now bring your legs together, with your feet still flexed. Bend your knees and open your arms out to the side, palms up. Exhale twist to the left side the knees to the floor and hold with your head facing away form your knees. Inhale come up and change sides.

Place your hands on the back of your thighs and lift your head and shoulders and roll up to the boat pose, knees bent and hold for 3 breaths. Place your feet on the floor hip distance apart and press palms behind you, inhale and lift up to the table top pose and release your head back for 1-2 breaths.

Come up onto all fours to prepare for cats pose. Place your hands in line with your shoulders and knees under the hips. Inhale look up and arch gently, exhale puff your spine up towards the sky and bring your chin to the chest. Repeat four times.

Push back into extended child's position for 5 breaths.

Now tuck in your toes lift your hips up towards the sky, lengthening through your spine and gently straighten your legs and pushing your heels towards the floor into downward facing dog. Breath for 5 breaths.

Inhale, move your body forward bringing your shoulders directly over the wrists into plank position,. Exhale to knees, chest chin pose. Inhale up to baby cobra, exhale to the floor. Extend your arms back along side your body palms facing up. Inhale raise up your arms, chest, head and legs into the locust for 3 breaths. Exhale to the floor, tuck your toes in bend your knees and push back to extended child's pose and up to down dog for 5 breaths. Repeat Inhale to plank pose, exhale knees chest chin, inhale baby cobra exhale child's pose and up to downward facing dog, breath for 3 breaths.

Now bend slightly your knees and walk your right foot forward to the outer edge of your yoga mat and step your left foot to the other side of the yoga mat. Turn your heels out slightly wider than your toes, place your hands on the front of your shins straighten your legs and look up and lengthen, exhale catch hold of the inside of your elbows and fold down for a wide forward bend holding for 5-8 breaths. Now place your hands on your hips and inhale come up to upright position, exhale to mountain pose.

Standing in mountain pose inhale extend your arms forward and up above your head into upward hand pose. Breath calmly. Feel your connection to the earth. Hook your thumbs and take a deeper stretch up with a gentle back be