Letting Go Flow: Yoga To Unburden Yourself

What could you let go of today? Katy leads this full-body stretch in a quiet spot on the shore in Ras Al Khaimah, with the intention of letting go. She begins seated with deep breaths and gentle neck stretches, then moves through shoulder openers, puppy pose, downward-facing dog, plank, and high lunge, with the hands clasped behind the back to open the chest. Katy also guides cow face pose and a deep stretch for the quads, reminding you to be gentle with yourself. The class ends seated, feeling grounded and light, with your hands at your heart. Move at your own pace and skip anything that does not feel right for your body.

Transcript

Welcome to this quiet shore in Ras Al Khaimah. The sequence will take you on a full body stretch journey. It will anchor your mind and help you let go of anything that's no longer serving you. This flow will leave you feeling light as a cloud and stress-free. This is the perfect opportunity to set your intention for the session. I set mine on nothing gold today. This is your time to connect and reflect inward. So roll out your mat and enjoy letting go flow. We start today seated. Comfortably on the mat. Cross your feet in front of you, Place the hands on the knees. Straighten the back, Relax the shoulders. Close your eyes. And take deep long inhale. Then exhale out. Set your intention. With every inhale, Ground yourself. And prepare to start this practice. Connect with the breath. Take a deep inhale. Exhale, Now open your eyes. Start by bringing the right ear to the right shoulder. And place the right hand over the head. Gentle pressure here. To stretch the left side of the neck. Now let's take it to the other side, Left ear to left shoulder. Left hand over the head. Exhale and feel the stretch in the right side of the neck. Come back to center and bring the gaze forward down. Place both hands on top of the head. Feel the back of the neck elongating. Back to center, Bring the palms together, Place the chin between the index fingers. And the thumbs, They'll look up and feel a stretch in the throat. Front of the neck. Exhale. And come back to center. From here, Bring the arms behind the back and release the fingers and open the chest forward. Look up. Keep the arms straight. Now as you exhale, Bow forward. Bring the chest closer to the thighs. Keep the arms extended, Shoulders open. Inhale, Come up. Now release the arms and carrying them over the head, Interlace the fingers. Straighten the shoulders, Now take it to the right and stretch. Feel the stretch in the side, Now back to center. Take it to the other side. Come back to center, Release the arms down. From here inhale look up Arch the back, Bring the chest forward. Exhale, Round the back. And bring the gaze down. Or seated cat cow. Control movement. Exhale, Round the back. Push the knees away from you. Inhale, Bring the chest forward. Open the chest and the cup. For one more time, Round the back. Look down. Inhale, Open the chest and look up. One more time. And now back to neutral, Exhale. Let's make our way to our tabletop. Make sure here the wrists are under the shoulders, The knees are under the hips. Straighten the back. And let's engage our core here. You're when you're ready. Inhale, Lift the right arm up to the sky, Open the chest. As you exhale, Slide the arm down on the mat, Bring the cheek on the mat. And extend the left arm to the front. A great shoulder opener here. Exhale and feel the stretch in the shoulder. Now when you're ready, Make your way up and let's switch sides. Inhale, Lift the left hand up to the sky. Exhale, Slide the arm, Bring it from under the right hand. And extend the right arm to the front. Just speak to the crown. Enjoy that shoulder stretch. Keep both arms extended. The left palm open to the sky. When you're ready, Come back to center. Bring the palms of the hands to the top of the mat and stretch the back. Push your back. Puppy pose. Keep the bottom half of the body as it is, Just stretch the back. For a deeper stretch, Lift the chin slightly and look to the top of the mat here. And breathe. When you're ready, Make your way back up again. And push back to your child pose. Rounding the back here, Stretching the lower back, Stretching the arms. And the shoulders. Release the forehead on the mat. Now come back. Tabletop and push yourself to your downward facing dog. From here, Straighten the back. And start bending one knee at a time to warm up the hamstrings stretch the hamstrings here Remember to keep the shoulder blades away from each other in the back strain. When you're ready, Bend the knees and hop to the front of the mat. From here, Forward fold, Release the hands, Release the neck. You can grab the opposite elbows and allow the head here to tangle. Now release the arms. And slowly make your way up to standing. When you come up, Roll the shoulders open Engage the core, Strong posture here, Your mountain pose, Open arms. Hands up to the sky, Palms together. Now bring the palms to your heart center. Inhale, Open the arms up to the sky, Palms together. Exhale start bending to your forward fold Keep the knees extended. Release the arms. Now inhale, Bring the palms to the chin. Halfway look up, Straighten the back. Release the arms down, Bend the knees, Left foot to the back, Right foot to the back. Mind. Hold your plank here, Engage the core. Now exhale, Bend the elbows, Chaturanga Dandasana. Inhale, Upward facing dog. Open the shoulders, Exhale, Tuck the toes Downward facing dog. Extend the knees here. Now hold for a couple of breaths. Stretch the back. Now when you're ready bend the knees. And walk to the top of the mountain. From your forward fold, Slowly start lifting yourself up to standing. Open the shoulders again. Open the palms. One more time, Inhale, Arms up to the sky, Palms together. Exhale palms to the chest Start bending to forward fold. Release the arms down now. Inhale. Bring the hands now to the chin. Halfway look up, Straighten the back, Look forward. Exhale release the hands to the mat, Bend the knees Left foot to the back, Right foot to the back. Hold the plank here. And exhale Chaturanga. Upward facing dog. Now tuck the toes in and exhale downward facing dog. Stretch the back. Stretch the hamstrings here. One more breath in, Inhale, Lift the right leg up to the sky, Point the toes, Now bend the knees. And slowly start breathing in and out. Towards the chest. And then bring the foot and place it between the palms. Find your balance here and when you're ready inhale lift up to your high lunge. Check the alignment here. Your front knee is bent at 90 degrees. Both hips are square. The back leg is extended, Pushing your hips to the front. Now let's go with our eagle arms. The left hand will come under the right arm. And see if you can bring the poems together. Eagle arm. Engage the core here, Feel the stretch in the shoulders and feel the stretch in the legs. Strong posture now release the lumbar breathing behind the back and interlace the fingers and open the chest Extend the front knee. Now grab the opposite elbows while the hands are behind the back. From your inhale. As you exhale start bending down from the waist. See if you can bring the nose. Closer to the knee. Now you can feel the stretch in both hamstrings and the calf muscles. With every exhale, See if you can come even closer towards the knee. Now inhale, Come up. Release the arm Bend the front knee. High lunge. Extend the arms and hold here. Strong quotes. Now inhale, Exhale release the arms down to the mat and send the right leg back to your downward facing dog. Stretch both legs here. Extend the knees. Now bend the knees and come down to child pose. Rest the forehead to the mat. And the arms stretch the fingers here. Take a long inhale and exhale, Now come up. Tuck the toes in. And push the palms to your downward facing dog. When you're ready. Inhale, Lift the left leg up to the sky, Point the toes. Now bend the knee and slowly start bringing the knee towards the chest. Placing the foot between the palms. Find your balance again and rise up to your high lunge. Check the alignment. Front knee 90 degree, Back knee strong, Extended. Both hips are square. Now let's go with our eagle arms. This time the right arm will come under the left arm and see if you can grab it. Palms of the hands. Hold. Gaze the core. Strong posture, Feel the stretch in the shoulders. Now release the arms behind the back, Interlace the fingers and open the chest. Extend the front knee. And grab the opposite elbows behind the back. Inhale. Exhale, Bring the nose towards the knees. As you bend forward. Both hips are square. Feeling the stretch. And the hamstring and the calf muscle here. With every exhale release. And come even closer towards the knee. Inhale, Come back up. Release the arms, Bend the front knee. Hold to your high lunge. Now exhale, Release the arms down, Send the left foot back to your downward facing dog. Bend the knees. And go down to the child pose. From here, Take a deep breath in. Inhale, Slowly come up, Tuck the toes in. And push to your downward facing dog. Now inhale, Lift the right leg up to the sky. Bend the knee. And slowly start bringing the knee towards the chest. Placing the foot between the hands and rise up again to your high lunge. Bend the arms up. From here, Drop the back heel and open to wide-legged stand. Place the hands behind the back. Inhale. As you exhale slowly start bending forward. Release the arms down to the ankle. Or you can bring them all the way down to the mat in front of you. Whatever feels good, Find that sweet spot. Exhale as you release any tension stored in the legs. Or in the back. Can bring the head all the way down to the crown. With every exhale release the tension in the back of the legs. Now place the hands behind the back and slowly rise up to standing. From here. Inhale lift the arms up. Pivot the front foot, Bend the front knee as you lift the back heel off the mat, High lunge. Exhale, Release the arms down to the mat and push the foot back to your downward dog. Inhale, Lift the left leg off the mat. Bend the knee. Bring the knee towards the chest. And place the foot between the palms. Find the balance again and rise up. Your high lunge. Engage the core. Did it? The front leg. And come to your wide-legged stance. Place the hands behind the back and as you exhale slowly bend forward. Release the palms over the ankles. Bring the head towards the ground. Make sure you're pushing the hips forward so you're not bending towards the back. Now on your next inhale. Slowly start rising up halfway. Lifting the chest and look forward. From here, Start bending your right knee. Shifting the weight towards the right as you extend the left leg here. The knee towards the sky, Opening the foot, Flexing the foot. Bringing the toes to face the sky, Open the chest here. As you lay down the right arm. Next to the leg and open left arm up to the sky. From here, You can even take your bind if that's within your practice. Open the chest. Bind the hands behind the knees. Now release, Bring the palms down to the mat and push yourself up and let's take it to the other side. Bend the left knee. As you extend the right leg, The toes are facing upward now open the chest. Left arm down on the ground as you open the right arm up to the sky. Take your bind here again, If that's within your practice, Opening the chest. Keep the right leg extended. Now bring the palms back down to the mat and slowly start bringing yourself up. To extend the knees. From here, Inhale and slowly start lifting your back. Now pivot the front face. And come back to your high lunge here exhale, Release the palms down to the mat and push back to the downward facing dog Stretch the back, Extend the knees, Now bend the knees. And come down to child pose. Resting the forehead to the mat. Releasing any tension. In the likes. Inhale, Come up, Tuck the toes in. Downward facing dog. Inhale, Lift the right leg up to the sky, Point the toes. Now bend the knees. Exhale, Bring the knee towards the chest. And place the right knee next to the right thumb. Bring the back knee down, Relax the back foot. And lift the chest up here, Adjusting it. Your posture. Make sure you don't feel any shooting pain in the knees. Both hips are square. Fix the alignment, Open the chest. Look up here, Inhale. Now as you exhale you can bring the palms down to the mat. Come down to the forearm if that's comfortable for you. Or all the way down bring the forehead to the mat. Relax the back here and feel the stretch in the inner thigh. The hips here. Releasing any tension that we've stored in our hips. Allow the gravity to pull you in. You you hold. Take a deep breath here. On your next inhale come up. Bring the palms to the mat. Now tuck in the back toes, Lift the knee off the mat and when you're ready push the right leg back to your downward facing dog. And the back. Inhale, Let's take it to the other side, Left leg up to the sky. And the knee. Now bring the knee forward and place it next to the left thumb. Release the back knee. Release the back toes. Open the chest here. Make sure both hips are square, Facing the same direction. Find the sweet spot here where you're comfortable. Inhale, Take a deep breath in. Now as you exhale, Come down to your forearms. That's comfortable for you. Where you can bring the forehead all the way down to the mat. And release. Release here any tension, Any stress. Just let it go. Let it all go Take deep inhale, Long exhale. Feel the stretch in the hips here So inhale, Rise up. Bring the palms to the mat. Tuck the back toes in, Lift the back knee off the mat and when you're ready push the left leg back to your downward facing dog. Now bend the knees. And come down to a child pose. Release the forehead to the mat Take a breath here, Now come back up, Back to downward facing dog. Bend the knees and hop to the front of the mat. And make your way to sea tent. Cross the feet in front of you. Let's bring the left knee over the right knee. How fake. Straighten the back. Open the chest here. And see if you can bring that alignment between both knees. And just hold here. Let's take our eagle arms for deeper stretch here. The right arm under the left arm and see if you can bring the palms together. Enjoy the stretch here in the hip Enjoy the stretch in the arms and the shoulders. Find a point to focus on. And breathe. Exhale release the arm in the slowly switch side. Come slowly to your feet and twist around to make your way down to the other knee. You can try this couple of times and see if you can get this right. Bye now. Your right knee will be on top of the left knee. See again if you can bring the knees on top of each other. It's okay if you can't. Now let's bring our eagle arms together, Left arm this time coming under the right arm. It's okay if you can't bring the knees on top of each other today. Please be gentle with yourself. And the more you stretch, The more your quads will become flexible. And then you will come on top of each other. So release the hands. And from here, Inhale. And as you exhale, Release the legs. Then bring the soles of the feet together to our butterfly pose. Open the knees away from each other. Grab the tongue. Open the chest here. And as you exhale see if you can bring your chest all the way down. Opening. The head. Opening the inner thigh. Extend the back here. Release any tension in the neck and make sure the shoulders are relaxed. And just hold here. Connect with the breath. Allow the knees to drop towards the ground. Inhale Bring the chest up. Bring the knees together. From here. Let's move the knees from side to side. Windshield the knees. To release any tension in the hips and the lower body. And when you're done. . . Now release the lights. Extend the legs in front of you. And grab the right foot and bring it to the outside of the body bending the knee. Our hero pose, Great stretch for the quads. Now from here. You can stay here with arms extended behind the back. And allow the quad to stretch or you can come down to your forearms. Open the chest for deeper stretch. Or you can go all the way down bringing the back to the mat, Placing the hands behind Make sure here the knee remains on the mat. It doesn't lift off the ground. Great stretch for the quad muscle. Just breathe into it. And enjoy that stretch. Now slowly come back up Push the hands up. Now release the leg, Extend the leg in front of you. Inhale. Bring the arms up to the sky, Exhale forward fold. Extend the back and look forward. Remember you're bending from the waist. That's for good, Alright, Bye. Exhale. Now let's take hero pose to the other side. Bend the left knee. The left foot is outside the body. And choose the option that's suitable for you. Stay with extended arms. Or to the forearms. Or go all the way down to the mind. Choose your options. And then Breathe into the quad muscle. Feel the stretch. Enjoy that stretch. Connect with the breath. Now from here. Inhale. And let's make our way up to seated again. Slowly come up Release the left. Like extended in front of you. Inhale, Arms up to the sky. Exhale, Forward fold. Straight the box. Gaze forward. See if you can bring the chest closer to the knee. Now release the hand. And place the hands behind the back. And lift the chest, Lift the glutes off the ground. Avoid the toes, Reverse plank. Now release the glutes back to the mat as you bring your neck and gaze forward. Bring the back all the way down to the mat. Now bring the left foot forward. Foot and place it over the right knee. And bring the right knee towards you. As you pull the right knee towards you, You can push the left knee away from you. A great stretch for the glutes, For the quads. Now release, Let's switch sides the right foot over the left knee. And bring the left knee towards the chest. Again for a deeper stretch we can pull the left knee towards us. Take a breath here. Now exhale release back to the mat. From here you can bring the knees towards the chest and rock from side to side. Release any tension in the lower back. Release the feet back to the mat. Extend the arms to the side. Now let's cross the right leg over the left leg. Drop the knees towards the left as you look to the right. Final twist. Make sure here both shoulders are on the ground. Now let's take it to the other side. Switch the legs. Look over the left shoulder as you drop the knees towards the right. And enjoy this nice spinal twist. Come back to center. Release the legs. Now extend the legs all the way. To the end of the month. Now take a deep breath in. And a long exhale out. Now inhale positivity in. And exhale any negativity. And anything that's no longer serving you. Just let it go. Connect with the breath. Start moving your fingers. Start moving your toes. Now stretch the arms over the head. Stop making your way. To the side and then to seated. Keep your eyes closed. Cross your feet in front of you. Straighten the back. Feel grounded. Feel alive. Inhale, Bring the arms up to the sky. And bring the palms. Towards your heart center. And thank yourself for your practice today. Thank you for joining me. Have a wonderful rest of the day. Much Love! Namaste.