Flexibility Flow: Open Hearted and Flexible

This flow is designed to boost flexibility, especially in your upper back and shoulders. Sabina guides you through a flexibility flow that focuses on opening the heart and chest. You will use the sword to enhance your stretches and twists, including poses like Warrior Lunges and Camel Postures, and finishing with an Extended Puppy Pose. This practice will help you feel "nice and flexible" and open-hearted.

The Flow:

Centering: Start with the sword at the heart and take three deep breaths.
Twist with Sword: Bring the sword to one side, slice it outward, turn, and hold for three deep breaths. Repeat on the other side.
Overhead Flowers (Zigzag Position): From a zigzag position, perform five sets of overhead and reverse overhead flowers.
Forward Fold with Outside Flower: Dive down diagonally into a forward fold, then move into an outside flower to open up the side body and chest. Repeat on the other side.
Cat-Cow with Sword: Transition to a kneeling position for Cat-Cow with the sword, extending it out on the exhale.
Lunging Warrior with Heart Focus: Move into a Lunging Warrior, holding the lunge and focusing on the heart center, pushing the chest toward the ceiling for three deep breaths. Repeat on the other side.
Camel Postures: Come up to kneeling. With the sword at the heart, push the hips forward, lift the chest, and look up to the sky. Then, move into a modified Camel, holding the sword in one hand and grabbing the heel with the other.
Extended Puppy with Sword: Perform an Extended Puppy with the sword, bringing the chest down (if possible, with the chin on the ground), keeping the hips up to feel the opening of the chest.
Closing: Finish with Child's Pose, followed by seated circles with the sword, and three closing deep breaths.