5-minute yoga for anyone

Hi. I'm Registered Yoga Teacher Dana Taft, and this is a Yoga Flow for anyone, no matter your age,

no matter your level. Let's start standing wherever you are.

Bring your hands together at your heart. You're going to pick up one knee and step back long behind you in a High Lunge.

Let your hands reach back as if you're flying. Pull your hip away from your knee and breathe in this posture.

Last breath here, good. Bring your hands back together. Open to what we call Warrior II, arms wide, nice.

Now straighten that front leg and reach down that front leg and let your top hand go to your waist

as you open your hip here. One more breath, good.

From your core, lift up. Grab at your waist. Turn back to the front of your mat and pick that back foot up so both legs are straight,

and your toes are facing the same direction. On your exhale, hinge your hips back and fold.

One more breath here, nice. Release your hands, soften that back knee,

and pick that back foot up in the air. We're going to move with your breath here. On your exhale, hug that knee in towards your nose.

Tuck your chin. Inhale, extend long. Exhale, hug it in.

Two more times, last one, good.

Release that foot, crossing your ankle behind your front leg. Fold into your legs.

Relax your forehead.

Nice. Uncross your ankle. Soften your knees. Come up to Stand. Let's create those same shapes on the other side of your body.

Bring your hands together at your heart. Pick up your knee. Step long behind you for a High Lunge.

Reach your hands back and squeeze your shoulders together. Let that hip pull away from your knee. Breathe here.

Last breath, good. Open up to what we call Warrior II, wide across your mat.

Straighten your front leg and reach that front arm down and grab at your waist with the other hand.

Open your heart for Triangle pose.

Inhale to come up. Turn back to that front leg and pick up your back leg about halfway so both legs are straight.

From the waist, hinge forward and fold.

Last breath here. Release your hands. Soften that back knee, so you can pick it up in the air.

And on your exhale, you're going to hug that knee in to your nose. Round your back.

Inhale, extend. When you hug and tuck your chin, squeeze, last one.

Now cross that ankle behind the front one and fold towards your knees.

Last breath here, good. Uncross your leg.

Soften your knees to round your back. Come back to Stand. Bring your hands together at your heart.

And with your knees soft, release your hands and pause in Mountain pose.

Draw your hands to your heart. Take the corners of your mouth up by your ears. You just did yoga.