November 1st - Shoulder & Upper Back Flow

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

- Lift the chest, reach the elbow up and hand down the back.
- Press the back of the head into the forearm. Look forward..
- Hold this position for 30s.

- Lift the chest, reach the elbow up and hand down the back.
- Press the back of the head into the forearm. Look forward..
- Hold this position for 30s.

- Extend the arm out to the side with the palm facing back.
- Bring the hand behind the back with the palm facing away from the body.
- Use the opposite thumb on the wrist to lift the palm higher.
- Hold for 30s.

- Extend the arm out to the side with the palm facing back.
- Bring the hand behind the back with the palm facing away from the body.
- Use the opposite thumb on the wrist to lift the palm higher.
- Hold for 30s.

- Lift the chest up.
- Lift the top elbow up.
- Roll the bottom arm shoulder back.
- Hold for 30s.

- Lift the chest up.
- Lift the top elbow up.
- Roll the bottom arm shoulder back.
- Hold for 30s.

- Roll the shoulders back. Straighten the arms.
- Extend the arms away and up.
- Bend the legs.
- Hold for one breath.
- Repeat this pattern for one minute.

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

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

- Sit the buttocks back towards the heels as you reach the arms forward.
- Come to an all fours position.
- Press the hands and feet down as you lift the hip up and take the legs back. Straighten the elbows and the knees.
- Hold for one breath. Note: Your heels can be off the floor
- Bend the knees and return child's pose.

- Inhale, extend the arms up towards the ceiling.
- Exhale, bring the arms to the right.
- Return to the center. Repeat on the left.
- Continue alternating for one minute.

- Use a towel to join your hands behind your back.
- Hinge forward to place the forehead on the floor.
- Exhale, bring the arms up towards the head side.
- Inhale, extend the arms back.
- Repeat this inhale and extend, exhale and arms forward pattern for 30s.

- 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 heels down, straighten the legs.
- Inhale, lift the chest.
- Exhale, extend the trunk forward to be parallel with the floor.
- Hold for 20s.

- Press the heels down, straighten the legs.
- Inhale, lift the chest.
- Exhale, extend the trunk forward to be parallel with the floor.
- Hold for 20s.

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.

- With hands interlaced, roll the upper arms out.
- Press the feet and upper arms down and lift the hips and pelvis up.
- Hold this position for 20s.
- Change the interlace of your hands. Repeat for 20s with the new interlace.