The Welcome to Yoga Download.

My name is Ben, and this is and Yoga, Flow on the Go.

We're going to begin today's practice in Downward Facing Dog.

So go ahead, come into your Downward Facing Dog, begin to bend your knees, pedal your heels,

take some gentle movement as you begin to open your body and settle into the pose. And as you settle in, gently exhale everything out.

Inhale, come forward to plank.

Exhale, hips high, down dog. Inhale, come forward to plank.

Exhale, hips high, down dog.

One more time, inhale, come forward to your plank.

Exhale, hips high, down dog.

Pause here, take a breath in and let it go.

Draw another inhale.

You exhale, walk the hands back to your feet.

Find a halfway lift, flat back.

Exhale, fold forward. Gonna do that two more times. Inhale, halfway lift. Exhale, fold.

One more time. Inhale, lengthen. Exhale, release. Inhale to your halfway lift and then you're going to bend your knees, plant your

hands, walk forward to your high plank, lower all the way down to your belly and we're going

to come into sphinx pose. So bring the tops of your feet flat, bring your elbows under the shoulders

with your forearms parallel. Soften the gaze as you pull the belly in and breathe.

Then go ahead, untuck the elbows, take the right arm out to the right with the palm down,

roll your body, drop your foot, rest your head.

Come back to center, draw the right hand in, extend the left hand out switch sides come back to center

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