Take a deep breath and then bring those arms up. You should be so proud of yourself; you got to the hardest part of this workout. Take those arms up again; bring them down, around those hips. Take the hands to the hips. Keep the legs mostly straight if you can and then take them around the other way. Arms up again and fly down with a flat back just like we do in the yoga class. Bend the knees slightly and tic tac the hips very gently from side to side if that feels okay right now, otherwise, bend the knees, roll up to standing. Take a deep breath and one hand on the hip, the other arm goes over the head, the right arm reaching over. Stretch out the side of the body. If you feel like working out wrists, do a little hand movement here like watery hands. And then bring the arm up. Bring that arms to the hip, right and then the left arm goes up and upper, watery hands, breathing into our bodies as we stretch here. This is the most important part of the whole work out, the stretch and cool down afterwards allows your muscles to stretch out a little bit, get some rest, some nourishment. Arms go out, fly down with a flat back. Knees are bent, a micro bent. From here, take a deep breath and let the whole body hang tic tac those hips as comfortably as you can so it does not have to be a big movement and now bend the knees and move the hips from side to side, changes the direction of the stretch. Bring those hips down, open up from side to side. Take a deep breath in and let go here. Bring your knees to the ground; bring your knees together or apart whatever is more comfortable. Reach the arms out, child’s pose. Bring .your hips to the heels. Relax the back of the heart, the lower back. The head is resting towards the earth; it does not have to reach there. The arms and the shoulders are relaxing now. Bring the body up in the cat position and we are going to make circles with the body here in both directions, loosening out the spine and now fold your feet, roll and up to upside down pose. Bend the knees, roll up to standing. Contract your stomach muscles to protect your lower back, arms come up and around. Inhale, the arms up and keep them open. Take some deep breaths and receive as if the center point of the heart is connected to the hands. Reach them out, now bring that beautiful love and light and joy and massage it around your body, hands together and breathe in deeply. Enjoy your day, namaste!
