Gentle Yoga

• Begin in Easy Pose

• Pranayama

• Seated Cat&Cow (Hands on floor or blocks behind seat (Easy Camel) <-> Hands on knees heart presses forward (Cow Spine)

• Cactus Arms <-> Eagle Arms (bear hug)

• Seated Side-Bending

• Hug Knees and balance on sitting bones

• Canoe -> Curl back up and Hug Knees -> Slowly rock back into Plow -> Lower butt down slowly, keep legs into the air and open legs into a straddle.

• Legs in the air, curl up and reach past your legs -> wrap arms around legs -> pump heels to hips to build momentum to rock-n'-roll

• Boat

• Bridge

• Rock & Roll to Boat

• Cat& Cow

• Compass Rose Flow -> Bow

• Down Dog -> Stretch the tops of your feet

• Childs Pose -> Extend one leg out to the side to stretch groin

Closing Stretches

Back/Triceps/Deltoids/Legs-Hips-Glutes/Chest

• Childs Pose

• Frog

• Revolved "X" Stretch -> Supine twist

• Pigeon

• Hurdler Stretch

• Knees tented for low-back traction

• Reclined bound angle

• Corpse Pose