Hello I'm Sophie and today we're going to go through a few transitions from Sun Salutation being into chair pose boat pose. And then coming from proving a surf from boat pose also going to do a few core exercises within our boat pose. And then take a nice long extended upward dog to a bit stretch out the tummy muscles afterwards so starting in Tad Asana Mountain Pose toast to get the heels together bellybutton draws in hip points tilt up shoulders roll back and down we're gonna inhale bend the knees sweep your hands to the floor come into our chair pose exhale fall forward taking the hands down to the mat then inhale look up lengthen exhale step back to a high plank position come down through chaturanga up dog and inhale right leg to the sky exhale step the right foot through the runners lunge inhale come aware Crescent lunge exhale hands to the mat step your right foot back downward facing dog into tree that you dog so here you've got two options one you stay with the leg up higher we're going to come through one baby chapter regular or take your foot down to the mat so coming with me come forwards high plank once.
I get chaturanga up dog and down dog inhale left behind and exhale step it through inhale come all the way up and exhale hands to the mat set the left foot through three-legged dog again choosing your variation either put the foot down we'll come through one lady chaturanga up dog and down dog. So there breathe here for five long deep breaths.
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And then looking towards the hands bend the knees step or jump the feet up behind the hands then inhale look up lengthen exhale to fold inhale sweep the hands to the floor bend the knees come into your chair pose and exhale sit a little bit lower sit lower still come onto the balls of the feet come all the way down then take the knees wide reach forwards with the hands take the chest down to floor as low as you can gently roll back onto your bottom lift the feet up coming into your boat pose boat pose either with bent knees or with straight legs wherever you are lifting through your chest roll the shoulders back engaging through the core four five four three two well I hope needed the chats about nice and tall I'm gonna drop back into our boat pose again take the knees wide take your hands in between the thighs interlace the fingers point the index finger Sports. And the in-house it up exhale rock back inhale up exhale back inhale up exhale back inhale up exhale back last one inhale up and breathe four three two and one hundred eases chest it up nice and tall.
And then we're going to come to our vinyasa from here. So you're gonna take a nice big roll back cross the ankles roll over your ankles come onto your hands step or jump high plank chaturanga up dog and down dog reading here again four three two and one up two hands then the knees step we'll jump the feet to the hands inhale look up lengthen exhale to fold inhale then the new super hands to floor come into your chair pose and exhale straighten the legs take hands to prayer thank you for coming through this vinyasa practice with me today I hope you enjoyed it, if you would like to comment below that'd be great point to subscribe we can do sober thanks very much bye namaste.