Gostosas na praia de nudismo

Is everyone ready?

Yes!

Okay, we'll begin in mountain pose.

So keep your back straight, your arms by your side,

and your legs and feet together.

Inhale to lift your arms up over your head

and bring your palms together.

Exhale and fold forward

to bring your arms down to the ground.

Inhale, lift your chest up slightly and gaze forward.

Now let's move back into plank.

Keep your core engaged.

And slowly bring yourself down with your elbows to your sides

and to upward facing dog.

Now curl your toes under into downward facing dog.

We'll hold here for five breaths.

Okay, now lengthen back out into plank.

Jump your feet forward.

Gaze up slightly.

Fold over.

Bring your arms up over your head,

lift your chest up to standing.

Bring your palms overhead again.

Palms together.

Exhale to fold forward

and bring your hands down to the ground.

Inhale to lift up, lift your chest up and gaze forward.

Now move your hands down to the ground

and step out into plank.

Keep your core engaged, your hands under your shoulders

...