Hi,
My name is Dika and welcome to this feminine yoga class,
Which is specifically designed to really get you out of your head,
Connected back to your body and to your feminine essence.
This class is a little slower,
A little softer.
I'll be inviting you while we're using the classical asanas of yoga practice that you might be familiar with.
To also really tune in with your body.
Maybe you want to sort of color a little bit outside of the lines.
So the focus is really on discovering and connecting to your intuitive flow within the practice.
And besides that,
It's really just bringing in a little bit more playfulness,
A little bit more exploration,
And just really a deep nourishment for your feminine energy.
Okay?
One bell marks the start and three bells mark the end of this practice.
For now,
We're going to actually start off lying down.
So you can come to lie down and I'll join you there in a moment.
So just making yourself really comfortable,
So letting your legs fall open,
Feet out.
Arms by your side,
Palms facing up.
And while you're lying down,
I'm gonna ask you again,
Are you truly comfortable?
Is there any other way you can make yourself even more comfortable here?
Maybe you want to still fidget around or grab a blanket or just anything,
But really tuning in.
What could make this even more comfortable where you're at right now?
And once you're there,
You can close your eyes.
And taking here a moment to just thank yourself for showing up.
And for creating this time and space for yourself,
For your body.
For your feminine power.
Bell.
And so while you're lying down.
What are you doing to focus towards your breathing?
If you'd like,
You can place your hands even on your lower belly.
On your womb.
This is one of the first feminine power centers in your body.
Energetically as well as physically.
And so just placing your hands there.
Noticing how your hands gently rise with every inhale.
Gently drop with every exhale.
And then let's take.
.
.
Three breaths here all together.
Really breathing into that space below your hands.
Taking a breath in.
And with a relaxed mouth,
Relaxed jaw,
Side out.
And breath in.
And one more time,
Breath in.
Inside out.
And then from here,
Bringing some gentle movement into your toes,
Into your feet.
Moving your feet around.
Be pointing and flexing with some circles of the ankles.
And from here,
Bending the knees,
Placing the feet down on the mat initially,
And just giving your legs a little bit of a shake,
A little bit of a shimmy.
And then from here,
Letting the knees come into your chest,
Giving yourself a loving hug.
And from here,
We're going to come into a happy baby pose.
So knees open wide.
You're going to see if you can grab the outside of your feet,
Your elbows on the inside of your knees,
And then pointing the feet up towards the sky.
You can also do this by grabbing your toes or maybe it's your ankles,
Your calves.
We're trying here to go for a little bit of an opening in the hips.
And if you like,
You can gently rock from left to right.
Your chin can be slightly in towards your chest so you're lengthening in the neck.
And also.
Really tuning in with all those points where your spine is actually connecting with the floor and lengthening out here.
And then from here.
You can just come into a little bit of hip exploration.
So we have the hips out wide.
So you can either place your hands on your knees and coming into some hip circles.
Or maybe you want to just like really squeeze one leg in.
You got her leg in.
Or maybe even feed out wide.
So as I mentioned in the beginning,
I'll be inviting you.
To really explore and tune in with your intuitive movements to letting your body guide you.
And so here,
Specifically the hips.
Or any other stretch that you can do.
Connect to or that it needs and just playing around a little bit.
The feminine is also really about this sense of just playfulness.
Oh I hate this.
And then from here,
We're gonna raise the legs up to the sky.
Coming into a little bit of a hamstring stretch,
But initially let's just give the legs a little bit of a shake.
If you're noticing you really need to grab or hold on with your core muscles here,
You can place your hands under your bum also a little.
Little lift there.
Let's give the legs a little shake,
A little shimmy.
Bye!
And maybe a deep breath.
And then placing one leg down,
You can place that foot down and you lift the other leg up.
You can hold behind the hamstring,
Behind the calf,
Or maybe you can reach all the way for the toes.
Just coming into a little bit of a hamstring stretch.
It's not like a real big forcing,
But just a gentle guiding or a gentle pulsing.
You can play around also with pointing or flexing your fingers.
Toes creates a slightly different sensation in the leg or rotating from the ankle.
It's always nice to really connect to your body,
So maybe just stroking up and down with your hands.
Really feeling.
Touching.
Physically connecting to your body.
Switching legs so that leg comes down and we're lifting the other leg up.
Hamstring stretch,
Back line stretch of that other leg.
And you might notice that your left and right side are different.
It's very,
Very normal.
And also here being gentle with your body and curious.
Where's your body at?
How does it feel?
Oh,
I'm sorry.
Again,
Invitation here to just.
.
.
Really?
Touch that leg,
Feel your body.
And placing that foot down.
One more time.
A little shimmy.
And then from here,
We're going to find a way to come up to a seated position.
So I'd like to maybe sort of rock up and down a few times.
I like.
This sort of playfulness of it,
And also the massaging out of my spine.
But you find your own way coming up to a seated position.
And then from here we're going to cross at the ankles coming straight away to the hips.
Cat-cow position,
So hands are underneath your shoulders,
Knees underneath your hips.
And from here we're going to arch and round the spine.
So in breath,
Belly drops,
Chest moves forwards and gently maybe gazing up.
Exhale,
Chin to chest and make it round and pressing in that way.
And once you've got that movement,
Syncing up with your own rhythm of your breathing,
Of your breath.
And you can also close your eyes and just.
Taking a moment here to tune in with your spine.
How does your spine feel?
And then from here.
We'll give you,
Again,
A little bit of space to color outside of the structure of the classical cat cat.
And just see if your body wants to move in any other way.
See if you can bring a little bit of fluidity in your spine.
Think about sort of waves,
Flowy motion.
Sort of intuitive movement,
Exploring how your body feels.
What it means.
Yeah.
And once in a while,
Just.
Allowing yourself to take a deep breath.
Beautiful.
And so wherever you are at coming back to.
That neutral spine and from here we're going to lower the body down so gently lowering down.
Activating your core,
Coming to lie down on your belly.
And from here,
We're going to come into a cobra pose.
So top of the feet are on the mat,
Fingertips in line with the shoulders,
Rolling the shoulders back,
Hugging the elbows in.
So you can be on the bat and then.
On your breath,
Just lifting up the chest.
Let's see if we can hang out in a space where you can still actually breathe.
So we're strengthening here the spine.
You can activate and squeeze your legs.
Pressing the top of your feet into the floor,
Into the mat.
And slowly coming back down.
And then from here.
We're going to place the fingertips out wide.
We're going to just sync up with the breath and also see if we can create a little bit of fluidity.
So in breath.
Lifting up Out breath.
Flowing down.
In finding your flow in this.
Beautiful.
One more wave.
And then from here,
Hands,
Fingertips again in line with the shoulders,
Pressing yourself back up.
Strong core.
Big toes touch,
Knees out wide.
Coming into a child's pose.
So that means we're stretching the fingertips forwards and your bum goes towards your heels.
So you're lengthening in the spine as well as opening in the hips.
And then from here again coming on top of the fingertips.
And again,
Exploring a little bit of movement here,
Maybe swaying your upper body left and right.
Maybe walking the fingertips a certain way.
And again,
While you're exploring,
You're just sensing.
What that does in your body.
Where are these sensations?
And at the same time,
You're tuning in.
Is there a place where your body is like,
Oh yes,
I really need this stretch.
Thank you.
Slowly here,
Just curling yourself up.
Chin to chest,
You're rounding yourself up,
Your spine.
Chin comes up last.
And so here we're sitting.
We can bring the knees close together.
And from here,
We're gonna sync this up.
Into a little Sort of sitting sun salute.
And we'll do one all together.
And then there is two where I'll slowly guide,
But still the invitation is to find your own flow with it.
And then one completely free flow.
Okay.
So arms just resting by your side.
In-breath here,
Reaching the arms overhead,
Lengthening up,
Maybe looking up,
A gentle backbend.
Exhale,
Placing the hands down,
Coming into that bend.
Cat-cow space.
Take a good breath here.
And exhale,
You're lowering down,
Knees to the floor.
Just chin down.
Inhale,
Cobra.
And exhale,
Pressing up into that child's pose.
In breath here.
Out breath,
Gently rounding all the way up.
In breath,
Arms overhead.
And exhale hands down palms can come in front of your heart.
Beautiful.
And again,
In breath.
Reaching up.
And if there's any other way you'd like to reach up or explore here,
Feel free to play a little.
Beautiful.
And then coming into that Cat-Cow.
And also here,
If there's any way.
That you'd like to move and flow,
Feel free.
And then lowering down.
To your belly.
And again,
Also here.
Waiting.
Flowing.
Tuning in with your body.
Pressing back up into a child's pose.
And also here feel free to explore a little bit before rounding up.
Lift the arms back up.
And slowly coming back down.
So we're going to do that one more time.
Here the invitation is to really tune in with your body.
Find your flow.
Play around.
It's not about the perfect alignment,
The perfect pose.
I want you to have fun and at the same time feel and find that yummy space.
And that space where your body is like,
Yes,
This is what I need.
So go ahead.
I'll gently guide the structure.
So lengthening up.
And eventually you're coming into that Cat cow pose.
And finding your way.
Eventually down.
Into your variation and flow of the Cobra.
Making yourself into a child's pose.
Or any other sort of variation.
And eventually rounding up.
I am coming back to where you started.
Beautiful.
And then from here we're going to come to a cross-legged seated position.
And we're going to close off this practice.
I'm just finishing off here with a little twist so you can keep your hips anchored down.
You can place one hand on your knee,
The other one behind your back.
Lengthen up and you twist.
But also here,
Again,
Feel free to sort of.
.
.
Play.
And coming into the other side too.
Before twist,
It's really nice to anchor the hips down to lengthen up to create that space and gently twist.
From the lower,
Middle,
Upper side,
Eventually maybe from the neck too.
And I like to always swing my arms a little around here.
And then just finishing off here with just a few moments of stillness to let that integrate,
To let that settle.
Placing your hands on your knees or resting somewhere in your lap.
And allowing yourself to become a witness of your body.
Your mind.
Your emotions.
Sensations.
You you BELL And these three bells mark the end of this feminine yoga practice.
You can bring your hands in front of your chest or third eye,
Thanking yourself again for showing up.
And thank you for practicing with me today.
