December 13th - Chair Flow

- Place one hand on your upper chest and one hand on your abdomen.
- Breathe in slowly through your nose, letting the air in deeply, towards your lower belly.
- Breathe through the belly so that the hand on your chest remains still, while the one on your belly rises.
- Tighten your abdominal muscles and let them fall inward as you exhale.
- Repeat for one min.

- Inhale, tilt your pelvis forward so that the tailbone shifts back. Gently look towards the ceiling.
- Exhale, tuck your tailbone. Draw your navel towards your spine. Allow the spine to round and bring your head towards your chest.
- Repeat the cat cow movement following your breath for 30 sec.

- Use your one hand to bring your ear towards your shoulder.
- Hold this position for 30 sec, then repeat on the other side for 30 sec.

- Press the heels down, take the thighs back to straighten the legs.
- Extend the trunk, arms and head forward.
- Hold this position for 45 sec.

- Engage the buttock forward, drive the hip forward toward the chair until you feel the stretch in the front of your hip and thigh.
- Repeat the action of engaging the buttock and driving the hips forward for 30 sec.
/Note: to increase the stretch, drive the hip further forward while keeping the core engaged and torso upright./

- Engage the buttock forward, drive the hip forward toward the chair until you feel the stretch in the front of your hip and thigh.
- Repeat the action of engaging the buttock and driving the hips forward for 30 sec.
/Note: to increase the stretch, drive the hip further forward while keeping the core engaged and torso upright./

- Place your elbows on the chair seat shoulder-width apart.
- Slowly and gently release the head between the arms.
- Hold for 30 sec.

- Straighten the elbows and press the palms towards the ceiling.
- Look forward, relax the neck.
- Hold this position for 30 sec, then change the interlace of your fingers by placing the other index finger on top.
- Repeat with new interlace and hold for 30 sec.

- Bring your right arm over your left, joining them at the elbows.
- Cross your forearms over, bringing your palms back together.
- Look between the wrists. Lift the arms and take the forearms slightly forward.
- Hold this position for 30 sec.
- Repeat with the left arm over the right and hold for 30 sec.

- Bring the right hand down, bringing the palm towards the shoulder blades.
- Gently press the back of the head into the forearm.
- Hold for 30 sec, then repeat on the other side for 30 sec.

- Inhale, lift the chest.
- Exhale, press the right hand on the thigh to turn the trunk further to the left.
- Repeat this pattern of inhaling and lifting, exhaling and turning for 30 sec.
- Repeat on the right for 30 sec.

- Press down with the left hand on the thigh, as you lift your trunk up.
- Maintain the lift of the trunk as you hinge forward from hips.
- Hold this position for 30 sec, then repeat on the other side for 30 sec.

- Walk your fingertips up the wall.
- Press the palms into the wall, straighten the elbows and release your head forward towards the wall.
- Hold this position for 45 sec.

- With the hands on the floor, release the head, shoulders and neck down towards the floor.
- Hold this position for 45 sec.