Name: Playbook - Annie Openshaw - Flow 1
Uploaded: 2023-06-22T18:30:42.906Z
Duration: 10 min
Description: Flow 1

A gentle flow to aid digestion and bloating. I want this to feel intentional - take your time doing each movement and feel free to hold positions for longer or add more sets if it feels right for you.

Repeat as many times as you like.

While keeping your shoulders pinned to the floor, twist your hips to lower one knee to the floor on one side. Go as far as you can without pain. Hold the stretch for 5 to 10 seconds, breathing deeply, then slowly raise your legs back to center. Repeat on the other side.

Lying back stretch

Kneel on the floor and put your hands on the floor in front of you. Keep your hands shoulder-width apart and your knees directly below your hips. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a "cow." Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a "cat." Repeat several times.

Cat cow

Start by lying face down, with your arms next to your chest. Push through your elbows and raise your torso off the floor. Ensure your hips maintain contact with the floor, then lower back to the starting position. Then push your body to transition into the child's pose by bending your knees and sitting on your heels.

Child's pose to cobra

Start off on all fours and make sure your knees are slightly behind your hips. Your hands should be shoulder-width apart and spread your fingers out wide. Press your hands into the mat and gently tuck your toes under and take a deep inhale, then keeping your hands pressed into the mat exhale deeply, lifting your knees off the floor and straightening your legs as much as you can.

Downward dog

Start off on all fours and make sure your knees are slightly behind your hips. Your hands should be shoulder-width apart and spread your fingers out wide. Press your hands into the mat and gently tuck your toes under and take a deep inhale, then keeping your hands pressed into the mat exhale deeply, lifting your knees off the floor and straightening your legs as much as you can.

Slowly paddle the feet out, alternating between left and right leg.

Downward dog walkouts

Start off on all fours and make sure your knees are slightly behind your hips. Your hands should be shoulder-width apart and spread your fingers out wide. Press your hands into the mat and gently tuck your toes under and take a deep inhale, then keeping your hands pressed into the mat exhale deeply, lifting your knees off the floor and straightening your legs as much as you can.

Drop knees to the floor, keeping the core tense, then lift back up after 2-5 seconds.

Flow 1

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