Jessica Casalegno

“Feet come straight out in front of you this time. You're gonna meet me with the hands straight out in front of you, hands in alignment with the shoulders. As you inhale, we open up the chest. Spine nice and long. As you exhale, round through your back. Think about making the letter C with your spine. Do not lower all the way down, 'cause you're gonna take a big breath, rising all the way back up again.”

“Keep your legs like stems and hold it, hovering above the ground, knees as straight as possible, toes pointing, engage your abs. Eight more counts, long breaths. Seven counts, legs nice and long. You're holding six. You are holding five, and four, and three, and two. As you exhale, snap that heel up, opposite side. Hold it above the mat, ten more counts. Engage the legs, toes, core.”

“As you pull in, hold knee and elbow in like a flamingo. I realize you might not know what a flamingo is. There's a lot of those birds from where I come from! Hold it, six more seconds, hold it. Nine, knee and elbow in, squeeze the core, eight, point the toe, seven, keep it in, six, five seconds, four seconds, three, two, one.”

“And then carefully drop your right hand down, bring your right foot all the way back. As you exhale, the left foot comes all the way forward. Again, inhale to open up through that left hip. Try to roll to the outside of the left foot, if available to you, and again, keeping the right knee up off of the mat.”

“Big exhale to sink those hips all the way back, meeting me in a child's pose. It's a little bit of mobility through the flow. As you inhale, rise the back up, arch through your back. Take a big exhale as you drop your hips down, and a big inhale to open up the chest, rising the chin towards the ceiling.”