The

The Welcome back to Yoga Download. I'm Keith, and I'm here today with Lauren and today's class

will get you a really thorough complete yoga practice, hit a little bit of

everything in less than half an hour. We'll get right into it and start in downward

facing dog, send your hips high up and, and find the roots in your inner hands.

And for the first Downward Dog, move in any way that feels good while deepening your breath.

The choice to pedal out your legs, shift your hips a little from side to side start

gentle and really listen to what feels good in your body so not battling or forcing

anything to start over the next breaths, gradually transition into a more still downward facing dog.

Take a deep breath in through your nose and an open mouth sigh exhale out your mouth and now with your lips sealed

keep your breath smooth and steady in and out of your nose

send your hip bones further back and tilt them slightly up

and press down more firmly with your inner hands,

your thumb and index fingers and breathe.

Lengthen your spine

in two opposite directions. Inhale your right leg high to three-legged dog.

Continue to ground your inner hands, press your chest back.

Pull your left hip back and make your left heel heavier towards the mat.

And exhale, bring your knee to nose and step to a low lunge.

Right foot between your hands, come onto your fingertips,

and a few breaths to warm up your right hip joint.

Move in any direction that feels good here, as long as your knee feels safe.

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