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Hello my name is Scott Soller and I'm here on behalf of expertvillage. Welcome to Power
Flow. First a warm-up to get the juice flowing. Table pose hands under shoulders, knees hip
width apart. You want to be like a strong table. Have your hands a little bit out front.
Hands go down with the inhale, now with the exhale, think of having the two sides of the
navel in as you curl the tail bone under. Then as you inhale you'll want to relax the
abdomen toward the ground as the tail lifts. Curling the tail under again pull from the
deep internal muscles there, the deep core muscles. As you inhale think of lifting from
the midback, easy on the lumbar curve. Just two more, drawing the breath back into the
vocal folds, ujai breathing. With the next exhale we'll sit back and do wisdom pose,
forehead to the ground inhale as we come up. Now, if you curl the tail under, draw the
lower bands of the abdomen in coming into a kneeling up dog inhale, shoulders back.
Exhale back into wisdom. Inhale up into the saggy cow. Tail tucks under bringing the weight
onto the hands inhaling, shoulders back. You can alternately look down, exhale pressing
back. Inhaling up, tail tucking under coming onto hands. Inhaling shoulders back, exhaling.
Got a little variation. Inhale, float up. Keeping tail lifted we'll flow forward into
modified push-up and then cobra. Exhaling, pressing all the way back. Inhaling, coming
up, exhaling flowing forward, modified push-up into the cobra, keep hips up, exhale pressing
back. Draw the lower bands of the abdomen forward here, saggy cow, exhaling flowing
forward. Inhaling coming up, exhaling, back down. (Deep breaths).