The

The You know, I'm going to be able to Hi there my wonderful friends, it's me Celeste Pereira.

Welcome to Yoga Download.

Today is going to be a free, 20 minutes short, intense flow with me.

I'm going to be doing quite a few little arm

balances and tricky postures so you can get your teeth into those. We're going to start

off with our meditation as always, but it's going to be a bit shorter just because we've only

got 20 minutes. So I want you to come into any comfortable, cross-legged position of your choice.

And resting your hands on your knees, start to follow a

natural breath. Just notice the expansion of the body and let every out breath carry away

from you, whatever's unwanted, any negative thoughts or stress, worry, pain, anything you don't

want anymore, imagine it's just leaving you with your out

breath. And remember that you can replicate this meditation any time, the out breath

sending away from you what is unwanted. And then when you're ready, I want you to gently

peel the eyes open, take your body weight forward into all fours, and then kill the toes and lift your hips up and back into your downward facing dog.

And just have a little boogie through the legs so that you're releasing any tension which might be stuck around your hips and your hamstrings.

And then just keep that lovely flow of the breath, really let it get deeper and deeper into the body.

Now bending your knees, look forward and start to edge your way towards the top of the mat.

As you arrive, bring your big toes together, spread your toes out really wide,

and with the heavy headlets round up up through the spine bit by bit like your fingers be floppy your head

your neck and your chest let the upper back be the last thing to come up and feel

as if this lift up into your spine is now just automatically floating your palms above your head

...