A wrist-friendly, gentle flow for the spine and the hips with no Chaturangas. We start with a seated warm up using rolling movements. This helps to increase the synovial fluid in the hip joints, which in turn supports smooth movement and protects the cartilage. After stretching out the legs we use our hands to apply a little 'percussion'. We then move into a standing flow called 'Scooping the water' - a movement from the Shiva and Shakti sequence. We then practice Lion's breath to aid detoxification of the body, followed by a lovely movement to stretch the sides of the body (Waterwheel). Last but not least, Child's pose. Remember - you are more important than the asana, so always adjust the poses to your needs. Enjoy! Props: a blanket to sit on.