The charioteer directs his chariot through his will power and this is what we will be tapping into today. We are going to train our will power today by holding each pose for a bit. Please do your best to hold the pose for the full time. However, feel free to come in and out of the poses as your body calls for it. This class should take aproximately 40 minutes
come onto your stomach
place your elbows under your shoulders
palms facing down
inhale gentle push into your arms
lift your chest off the ground and elongate your head towards the ceiling
exhale lower back down to the floor
repeat this 3 more times
now hold in the upright position for 3 long breaths
sphinx
exhale lower down
press up to hands and knees
hands directly under your shoulders
knees directly under your hips
inhale look up and drop your belly towards the floor
exhale bring your gaze to the floor and arc your back towards the ceiling
repeat this following your breath for 6 more rounds
cat cow
come back to a neutral spine
inhale lift your knees off the ground
exhale push your hips up and back
take any movements that feel good here
then come into stillness
hold for 10 breaths
downward facing dog
walk your hands back to meet your feet
inhale come all the way up slowly
check that your feet are about hips distance apart
standing tall raise your arms up overhead
keep your shoulders down away from your ears
extend through the crown of your head
hold for 10 breaths
mountain pose
grab your right wrist with your left hand
lean over to you right side
hold for 5 breaths then repeat on the other side
side stretch
inhale come back to center
exhale fold forward keeping legs most straight
hold for 5 breaths
forward fold
place you hands on the ground, it's fine to bend your knees
walk you hands forward
hips up and back </