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 we’re going to bring all of our weight to the Vintage Elephant Yoga Eff You See Kay Why Oh You Shirt  front into your plank and bring the knee to chest or one extend all the way up towards the sky and then exhale knee to chest for two inhalereach it up to the sky and then bring the knee to chest for three warming up the core here and again inhale reach up to the sky and then exhale knee to chest hold extend up to the sky and then from here we’re going to step that top foot to the very front of your mat between the two hands okay coming into your high lunge finding your Center and then from here extending turning that forehead to your knee squaring out the hips. so again pull that right hip back bring it back to your high lunge on your inhale exhale like a stand in a way and a few more you seen he’ll bring oxygen into your lungs and then exhale extend feeling the gentle lengthening stretch along the right sidegood inhale hold exhale extend stretch folding from the hips really thinking about that forehead reaching the knee coming back to Center and then reaching those arms up to the sky into your high lunge make sure that front knee is directly on top of the ankle opening the chest opening the heart.

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your plank chaturanga inhale upward facing dog and exhale downward facing dog awesome holding your downward-facing dog here really think about getting as deep as you can into this asana allowing the Vintage Elephant Yoga Eff You See Kay Why Oh You Shirt  sternum to release deep down into the mat really opening to the upper back fingers are spread open from here rounding through the spine into your plank and then pushing your way back into your downward facing dog and then moving into our flow here coming into your plank again then exhale chaturanga dandasana inhale upward facing dog and exhale downward facing dog pressing those heels as far down as you can and then slowly making your way back down onto your knees and going into the other side left leg extending out check those hips engage the coreand then once you’re ready you’re going to tuck your right toes under. and then just simply lift that right knee and hoverit engaging every muscle in your body.

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Vintage Elephant Yoga Eff You See Kay Why Oh You Shirt

 and then when you’re ready exhale stepping between the two handsgreat job coming into your lunge position and slowly from here extending that front leg squaring up the hips push the right hip forward pull the left hip back inhale and then exhale expanding for two working with your breath here. so on your inhale really breathin all the oxygenbut as you exhale let it go as you extend and lengthen the muscle providing it that nice stretch inhale again and exhale extend . staying press indulge your brass here continuing to push yourself a little deeper with each exhale inhalelet’s come back into your lunge and reach the arms up to the sky now high lunge reach up open up the Vintage Elephant Yoga Eff You See Kay Why Oh You Shirt  chest open up the heart and then let’s take the arms back in choice the fingers extending those elbows and again opening your chest and see if you can sink a little lower with those hips but again making sure that the top knee on top of that ankle and wonderful one more deep breath in exhale reaching the arms up to the sky and then slowly taking our knees down arms grounded stepping back into your plank position and then taking you chaturanga dandasana inhale.

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 then from here let’s take an inhalecome up halfway lengthen through the spine then as you exhale taking our standing forward fold if you need to slightly bend the knees please do just make sure you’re not rounding in the lumbar spine holding this posture if you like to go deeper. you can always bring those palms underneath your feet just taking a deep breath in againand then exhale come on up to standing inhale. reach up exhale hands to heart inhale deep breath in exhale swan dive to the mat inhale lengthen halfway exhale step or hop back into plank take your chaturanga upward facing dog and exhale pushing back into your downward facing doghold it here. find your breath allow that sternum to follow in further towards the mat taking a deep breath in into your nosea very long legs feel out through your mouth let all that tension and go this. is your moment this is your practice let’s take one more deep breath in as you come into plank egg filled our facing down inhale come into plank exhale chaturanga upward facing dog on your inhale again and then exhale downward facing dog go ahead and reach the Vintage Elephant Yoga Eff You See Kay Why Oh You Shirt  right leg up to the sky