April 19th - Balancing Flow

- Interlace the fingers, turn the palms away. Straighten the elbows.
- Press the heels down and extend the palms up towards the ceiling.
- Hold this position for 30 sec.
- Switch interlace of fingers, and repeat for another 30 sec.

- Inhale, lift and straighten the arms.
- Exhale, bend the legs.
- Hold for one breath.
- Repeat this pattern for one minute.

- Press down with the hands on the hips.
- Press down through the elevated heel. Lift the chest up.
- Hold for 30 sec on one side, then repeat on the other side for 30 sec.

- Extend the arms overhead and hook the thumbs.
- Press down through the elevated heel and reach up through the fingertips.
- Hold for 30 sec.
- Change the hook of the thumbs and repeat on the other side for 30 sec.

- Bring the left foot to the inner edge of the right thigh with the toes pointing downward.
- Press the foot into the thigh and thigh into the foot.
- Press the right heel down and extend arms up.
- Hold for 30 sec.

- Bring the right foot to the inner edge of the left thigh with the toes pointing downward.
- Press the foot into the thigh and thigh into the foot.
- Press the left heel down and extend arms up.
- Hold for 30 sec.

- Press the heels down, straighten the legs.
- Lift the chest. Extend the arms away from the chest and straighten the elbows.
-Turn the trunk by rolling the top shoulder back.
- Hold for 20s.

- Press the heels down, straighten the legs.
- Lift the chest. Extend the arms away from the chest and straighten the elbows.
-Turn the trunk by rolling the top shoulder back.
- Hold for 20s.

- Press the outer edge of the back foot into the wall and straighten the leg.
- Bend the front leg to a 90 degree angle.
- Extend the top arm overhead.
- Hold for 30 sec.

- Press the outer edge of the back foot into the wall and straighten the leg.
- Bend the front leg to a 90 degree angle.
- Extend the top arm overhead.
- Hold for 30 sec.

- Balance on your left leg with your right leg lifted and extended. Keep the heel on the wall for balance.
- Extend both arms away from each other.
- Roll your top shoulder back to turn the trunk forward.
- Hold for 30 sec.

- Balance on your right leg with your left leg lifted and extended. Keep the heel on the wall for balance.
- Extend both arms away from each other.
- Roll your top shoulder back to turn the trunk forward.
- Hold for 30 sec.

- Turn the front foot out 90 degrees forward and the back foot to 60 degrees, with both legs straight,
- Inhale, turn the shoulders, trunk and pelvis to face to the leading foot
- Have both sides of the pelvis equally facing to the side.
- Keeping the chest lifted, arms extended, exhale, bending the leading knee to form a 90 degree angle.
- Hold this position for 20 sec.

- Turn the front foot out 90 degrees forward and the back foot to 60 degrees, with both legs straight,
- Inhale, turn the shoulders, trunk and pelvis to face to the leading foot
- Have both sides of the pelvis equally facing to the side.
- Keeping the chest lifted, arms extended, exhale, bending the leading knee to form a 90 degree angle.
- Hold this position for 20 sec.

- Extend the trunk and arms forward, placing the hands on the wall.
- Lift the left leg up until it is parallel with the floor.
- Hold for 30 sec, then repeat with the right leg for 30 sec.

With the legs wide apart, see that the feet are inline with each other. The outer edges of the feet are parallel.
- Press the heels down, straighten the legs.
- Inhale, lift the chest.
- Exhale, extend the trunk forward.
- Release the head towards the floor.
- Hold this position for 30s.

- Bend both legs and place the feet to your right, with the right ankle over the left foot.
- Inhale, lift the chest.
- Exhale, press the right hand on the left thigh to turn the trunk further to the left.
- Repeat this pattern of inhaling and lifting, exhaling and turning for 30s.

- Bend both legs and place the feet to your left, with the left ankle over the right foot.
- Inhale, lift the chest.
- Exhale, press the left hand on the right thigh to turn the trunk further to the right.
- Repeat this pattern of inhaling and lifting, exhaling and turning for 30s.