Hello, my name is Mindy Piland and we’re going to through the triangle series.

So, let’s start out in downward facing dog. Peddling out your feet and inhale your right leg up, exhale it through your hands turning your left foot flats, coming out Warrior 1 holding your warrior 1 and then opening into your warrior 11. And now, straightening your right leg on tract so you’ve hear the heel alignment hindging forward, keeping that right foot flush with the mats and now exhale the right hand down to the outside of your right foot, left arm comes thigh.

For triangle pose your gaze comes through your middle finger, you want your body to look like it is between two pins of glass. So flush up against the wall holding it here for three, two and one, bending your right knee, allowing the left hand to pull you back up warrior 11 placing your hands on your hips, squaring your hips off to the front to the room, shortening your stunts.

Okay, so you want your feet about two feet apart. You want your hips and perfectly square off to the front of the room. Inhale lengthen exhale, inhale, your left arm up high your gaze follows and then hindging forward at your hips stopping halfway pulling your arm even farther forward. And now exhale your hand down to the outside of your right foot, so left hand to the outside of your right foot lifting your right arm up high.

For twisting triangle, holding it here for three breathes. Three, two and one. Placing both hands on the mats, inhale lengthen exhale pulling your body forward, kissing your knew taking your hands back behind you, so walking your hands to the back of the mat. This is one variation of this pose or you can take your hands back behind you and releasing your fingers, rinsing your shoulders for another variation or if you’d like you can come in to reverse namaste which is your hands come together in the middle of your mat, shoulders are squared squeezing in your adaptors and hindging forward coming all the way down. The crown of your head which is your big toe.

Now, slowly coming back off inhale your hands up high, meeting up with the front of the mats, exhale your hands down by your side. Inhale, exhale, inhale your arms up high and then come pouring forward all the way down. Inhale lengthen, exhale taking your right foot back, left foot follows for downward facing dog. Coming to a high plank and moving through your vinyasa. Inhale upward facing dog exhale downward facing dog.

Okay, now inhale your right leg out, exhale through your hands coming up warrior 1 holding it here for three, two opening into your warrior 11, placing your hands on your hips and now taking your feet. I’m going to switch side to show you to better side. You want to take your feet kind of pigeon toe in your feet in, we’re coming into a standing straddle forward bend.

So, your feet kind of turn into one another, your hands on your hips, inhale lengthen, exhale hindging forward at your hips. Allowing the crown of your head to reach the mat, your hands come down. If you need too you can widen your stunts by toe heeling your foot or feet out or if your head comes easily to the mat, shortening your stunts.

So, bring the crown of your head as close to the mat as possible, holding it here for three, two and one. Inhale lengthen, exhale allowing your head to come back., In releasing your fingers this time, so lifting your arms up high we’re going to stretch our shoulders, rinsing all the way out allowing your face to reach the mat in front of you the floor in front of you for three breathes and release. Inhale halfway left, exhale folding forward.

Now, here you can take your two piece fingers wrapping around your big toes and again, pulling your body okay, inhale halfway left exhale. Toe-heel your feet back together and we’re done with that series. Moving right along to balancing series.