ladies and gentlemen welcome to the warrior flow we're gonna start standing you can inhale ones bring the arms overhead and then we bring the hands in front of your chest into Anjali mudra then inhale again sweep the arms overhead and then fold forwards nose to the knee pressing the heels into the floor creating length in your hamstrings from the heel to the sit bone then lift up slightly into tabletop inhale the hands slide up to your kneecaps and exhale full-forward nose to the knee inhale again tabletop your chest is parallel to the ground and exhale fold forward then bend your knees lot we're stepping backwards into plank position so plant your hands two big steps backward make sure the mound of your index finger is grounded pull your shoulder blades together the elbows stay close when you're now lowering down into a press down you can light on your chest first and then release the legs now we're coming up into a small Cobra and you decide how big of a Cobra you're making inhale elbows stay narrow pull yourself up with your back muscles and then exhale release back down nose to the floor from here inhale press back up and then exhale push back into downward facing dog release the back of your legs release your hamstrings and then inhale sit the right leg up into down dog split stay here we're gonna flex the foot once and then point and then slowly lower the leg down into down back again I'm gonna change legs so left leg lifts up into down dog split then flex the left foot point again lift and then slowly release down into your down dog right we're coming back forward into forward fold so bend the knees step or jump forward and come into forward fold then inhale roll up slowly bring the arms overhead inhale pick the chest up lift the eyes and then exhale release the arms release the shoulders we're gonna stay standing and come into a little backbend so you swing the arms around your back until your sacrum lifting the chest slightly pushing with the arms to release a little bit of the counter push and then relax the arms release your shoulders and again and sweep the arms behind your back anchor just above your sacrum the lower back then lift the chest slight back bend you can look up slightly if you want to keep the neck long and then release the hands down again let's have a second round inhale sweep the arms overhead shoulders stay relaxed and then exhale coming to follow the fold nose to the knee plant your heels into the floor then inhale come up into tabletop slide the arms onto kneecaps and release down try to stay long in your neck with the head in line with your spine and then repeat picking up into tabletop sitting bones are pointing backwards crown of the head forward and come back into forward fold now plant the hands we're coming back into plank position make sure that you were in one straight line with the shoulders slightly above your hips and then fold the elbows and come down into lying on your chest since this is our second tour you can do the advanced variations either the Cobra or come into the upward facing dog and then push straight away back on the exhale into downward facing dog lifting the sit bones to the sky I'll press the hands and palms firmly into the ground and then on your next inhale pick up the right leg into down dog split and then exhale step forward into low lunge on your right push your left heel back and then come up into warrior two gazing to the horizon and exhale come down into low lunge and again circle the arms overhead relax your shoulders push your left heel back and come back down into low lunge step back into down facing dog lift the right leg down look split and release down into downward facing dog have a long and free spine then lift the left leg up into down dog split step forward low lunge left inhale warrior to plant the outer heel into the floor stay low knee and ankle are aligned and exhale come back down into low lunge and again land the right ankle inhale up into warrior two and exhale back down into loan and shoot out your right heel we're coming back into down dog split shoot your left leg up into the skies lit you down dog and then exhale lower down your leg into downward facing dog we're coming forward into forward fold at the step of jump and then come forward nose to the knee plant your heels then next inhale roll up bring the arms overhead shoulders stay low heel stay planted and exhale lower the arms down to little Abegg events here we're pretty warmed up right now so you can go a little bit further sweep the arms behind your back plant the hands then lift the chest slide back bend lifting the eyes maybe to the sky and exhale release down get rebalanced into your Center and again circle the arms around you want to grab your hip pushing against your sacrum lifting the chest head in line with the shoulders and your spine and then release back down very nice and we're having a third and last a little combined adventure so again we come into standing inhale bring the arms overhead lift your chest and exhale fold forward coming to two little plank poses or one extended one so inhale come into your tabletop head long in line with the spine and exhale nose to the knee and again inhale and slide up the shin bones to your kneecaps and then exhale forward fold bend your knees a lot plant the hands into the ground two big steps backward into your plank strong core narrow your hip points shoot your heels back and then with narrow elbows lower down push down into lying on your belly now your choice you can do a little Cobra or upward facing dog here whatever feels good for you right now we've been practicing back then standing so you can go for it if your back is healthy so your choice upward facing dog or Cobra and then on the exhale push back into down facing dog see it parallel lifting the sit bones to the sky now right leg picks up down dog split and this time with bending the knee like in Game of Thrones bending the knee and twisting over to the left side right leg twisting over the left side come back to Center shoot out the leg and then bend the knee again twist over with the hips to the left side shoulders stay parallel to the ground and come back into Center shoot out the legs hips are parallel to the ground your leg is long shooting out of the sky then flex the foot ones point again and release down into your down dog lower your chest bone to the ground free your spine and then pick up your left leg same on this side so you want to bend your left knee twist over to the right shoulder stay parallel chest stays parallel to the ground and then rotate back into Center hips parallel shoot out your left leg and once more bend the knee and then twist over to the right side as much as you can without losing your foundation then come back into parallel and shoot the left leg out flex the foot ones point the foot ones and then release down into down dog try to reduce the tension in the shoulder girdle then pick up the right leg up again and step forward into low lunge shoot your left heel back from here with dancing into warrior three arms forward balance out come back into the lunge and again shoot out arms forward jump into warrior three and we're doing it a third time just for the fun this time if you want to be hands in Anjali mudra in front of your chest little challenge you for your balance then finish back up with the warrior two so plan the left heel into the ground Circle the arms overhead shoulders relaxed along the horizon and exhale back down into low lunge well done from here we're simply stepping back into downward-facing dog to change sides feet are parallel and then lift your left leg up step forward into low lunge stay centered plant the left foot into the ground and shoot out forward warrior three arms are facing forward keep your balance come back down and again shoot out forward your upper body is parallel to the ground and so is your right leg and release back down well done now one last and Anjali mudra if you want to just challenge your balance and release down I'll plant the right leg the rent the right heel into the ground Circle the arms overhead come into warrior two relaxed along the horizon very nice and then exhale come back down plant the hands step back into downward facing dog and from here with jumping or stepping forward into forward fold last forward fold here nose to the knee and when you're ready on your next inhale roll up into standing release the shoulders rotate the arms up open the shoulder girdle inhale chest bone picks up and exhale you're standing tall very nice thank you all for joining us see you next time and breakfast have become a little bit everyday that's the state balance have a great day everyone sitting by