Lie on back in restorative rest position: legs bent, feet flat on floor.
Breathe deeply. Watch the breaths like the waves at the beach.
Inhale arms up overhead and lift hips and back off floor into bridge pose. Exhale arms and back down. Continue and lift on inhale and lower the body and arms on exhale. Coordinate movement and breath. Explore the spine with your awareness.
Downward dog
Plank
Downward dog
From downward dog simply bring the knees close to floor and let them just hover above floor. Knees are bent. Keep the belly lifted. Make sure you can breathe well.
Lie on belly with arms as pillows. Rest.
Bend right knee and take a hold of the ankle with your right hand. Lift chest and let the leg lift the shoulder. Half bow pose. Repeat on the other side.
Bow pose. Both sides together.
Child's pose with knees mat distance apart.
Rest in restorative rest position.
Namaste.
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