Hands & Knees (Table Pose):
Cat (spinal flexion) and Cow (spinal extension) with breath. Inhale to Cow and exhale to Cat for 8 deep full breaths. Return to Table Pose with neutral spine.
Walk hands to the left; keeping hips up bring right shoulder onto floor turning head to the left, relax for 4 deep breaths.
Press into left hand and walk hands to the right. Keeping hips lifted, bring left shoulder onto floor turning head to the right, and relax for 4 deep breaths.
Press into right hand and walk hands to center for Table Pose.
Shift weight to right knee and extend left leg back, lifting leg no further than parallel to the floor, toes pointing to the floor.
Shift weight onto left hand and extend right arm along side the right ear.
Stretch left heel and right hand in opposite directions. Let abdominal muscles engage as much as comfortable, a natural physiological response to the stretch. Take 6 deep breaths.
Lower left leg and right hand back to Table Pose.
Then repeat with right leg and left arm extending in opposite directions.
From Table Pose, relax into the Child’s Pose you enjoy the most for 30 seconds to one minute.