Good morning and welcome to this 10minute beginnerfriendly stretch for women, and Day 3 of the 2023 Evolve Yoga Challenge!
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We’ll begin today’s practice by really feeling into our low back with some seated spirals (you might hear some hip pops!) as we imagine ourselves stirring a giant pot. Feel free to hang out in any juicy spots your find. Then we’ll move into some nice side body stretches with a focus on the upper back as we spiral our chest toward the ceiling. Next, we’ll get in some seated cat cows, lubricating the spine as we puff the chest forward and round back. Then we’ll come into our downwardfacing dog and clasp our hands below the nape of the neck before gently rolling up and then melting the torso over each thigh. Invite yourself to make the breath a little more audible throughout this short practice.

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Many of my sequences and meditation are inspired by my beloved teachers: Alan Finger, Anodea Judith, Gurmukh, Rod Stryker, Elena Brower, Kia Miller, and Guru Singh

Full Kundalini Kriyas are from KRI (Kundalini Research Institute), Kia Miller, or Guru Singh.

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Please consult your physician before taking on any new fitness regime. In participating in this exercise program, you agree that you are doing so at your own risk. You should understand that when participating in any exercise program, there is the possibility of physical injury. Please be mindful and listen to your body. In voluntarily participating in these exercises, you assume all risk of injury to yourself, and agree to release and discharge Uplifted Yoga Inc from any and all claims or causes of action, known or unknown, arising out of Uplifted Yoga Inc’s negligence.