With a deep breath in,
Letting go,
Feeling your feet grounded on the floor,
Starting at the front of your mat,
Rocking the body forward and back.
Create that alignment,
Engage the Bandhas,
Contracting the pelvic floor,
Navel in towards the spine,
Relaxing your shoulders.
Rotate your arms over the top of the head,
Breathing out.
Bringing your hands in front of your chest,
Namaste.
Deep,
Long,
Continuous breathing,
Ujjayi breathing,
In and out,
Through the nose,
From the back of your throat,
Tuning in to your intention for your practice today.
Allowing your breath to flow deeply and continuously throughout your entire practice.
Becoming aware of all the sounds.
Reaching your arms over the top of your head,
Spread your fingers,
Palm of the hands facing inwards.
Allow your lower body to root as your chest rises,
Sliding your hips forward.
Start building a back bend as far as your body can still breathe.
Reach up from the heart,
Biceps next to the ear.
Deep,
Long,
Continuous breathing.
At each inhalation,
You lengthen and reach up higher,
Your upper body rises.
At each exhalation,
You bend back a little more.
Exhaling,
Bringing your hands next to your feet in astapadasana,
Pushing your feet deep into the ground,
Navel towards your thighs.
Allow your head to hang,
The crown of your head to move towards the ground,
Your forehead towards the shin.
Slightly bend the knees if you need to,
Allowing your spine and the back of your body to open from your feet all the way to the top of your head.
Feel your spine stretching,
Your neck,
Your upper back,
Your lower back,
The back of your thighs,
Your calves,
Your Achilles heels,
Your feet.
With the right foot,
Take a step back as far as you can,
Keeping your left knee on top of your left heel.
Anchor your wrists,
Ground your hands into your mounted horse pose,
Grounding all four legs.
As your chest lifts,
Your throat opens,
Feeling the right side of your body opening.
In ujjayi breathing,
Releasing the tension in the shoulders and arms,
Squeezing your inner thighs together.
Activating the glutes,
Lengthening your lower back,
Stepping back into a high plank.
Shoulders above your wrists,
Pulling the navel in towards the spine.
Allow the breath to flow for now here.
Dropping down into child pose,
Exhale,
Slide back,
Feeling the weight of your body,
Your hips moving towards your heels,
Your arms are long,
Your chest is opening,
Your shoulders are opening and gaining more mobility and space.
Looking at the space between the hands,
Slide forward,
Bringing your chin and chest down into the ground.
Your chest is touching the ground just between the palm of your hands,
Elbows pointing up and alongside your ribcage.
Make sure your elbows and arms stay close to your body as you drop down your hips and lift up into your low cobra.
Lifting the chest,
Opening the throat,
Lengthening the legs behind you,
Bringing your feet together,
Pulling your feet away from your lower back and pulling your body forward,
Pushing from the chest.
Shift into your downward facing dog.
Walk it out on the spot,
Gradually opening up the backside of your body,
Your hamstrings,
Deep long breaths,
Pushing your navel towards your thighs,
Your chest towards the ground and the crown of your head towards the ground.
Feel your heels moving towards the floor.
Step out a little bit wider towards the edges of the mat if you need a little bit more space for now.
For your legs,
For your spine,
Micro-bending your elbows,
Lengthening your spine,
Engaging the core.
Step with the right foot forward between the hands,
Back into your mounted horse pose,
Ashram,
Sanchalanasana.
Deep long breaths.
Allow the chest to fill,
Gain more space,
Gain more length for your arms,
For your legs,
For your chest,
For your throat.
Feeling the left side of the body opening up now.
At the next exhalation,
Step forward between the hands into your astapadasana.
Asta,
Hands.
Pada,
Feet.
Asana,
Pose.
Hands and feet pose.
At each inhalation,
Feel your feet grounding.
At each exhalation,
You bend forward a little more.
Inhale,
Lengthen your arms over the top of your head.
Rise all the way up and back.
And open your arms into your tadasana.
Spread the fingers,
Lengthen your arms.
Inhale.
Exhale.
Namaste.
Inhale.
Rise from the chest.
Exhale.
Fold forward.
Astapadasana.
Now with the left leg,
Take a big step to the back.
Into your mounted horse pose.
Inhale.
Hold the breath.
High plank.
Pushing back and forward at a single exhalation into your ashtanga namaskar.
Lift into your low cobra.
Pushing from the chest into your downward facing dog.
Bend the knees.
Look between the hands.
Left foot forward.
Exhale.
Step forward.
Into your astapadasana.
Inhale.
Rise up.
Deep long breaths.
Open up.
Tadasana.
Twelve poses.
Twelve months we go around the sun.
Inhale.
Exhale.
One.
Deep breath in.
Back bend.
Two.
Forward fold.
Three.
Right foot to the back.
Inhale.
Four.
Hold the breath.
High plank.
Five.
Lower down.
Push back and forward at a single exhalation.
Six.
Inhale.
Seven.
Exhale.
Downward facing dog.
Eight.
Inhale.
Right foot forward between the hands.
Nine.
Feet together.
Exhale.
Ten.
Inhale.
Eleven.
Open up.
Twelve.
Once again.
Inhale.
Exhale.
Namaste.
One.
Back bend.
Inhale.
Two.
Exhale.
Three.
Left foot to the back.
Four.
Hold the breath.
Five.
Push back and forward.
Six.
Inhale.
Seven.
Exhale.
Eight.
Downward facing dog.
Stepping your right foot forward.
Nine.
Exhale.
Ten.
Inhale.
Eleven.
Exhale.
Twelve.
Deep long breaths.
Breathing in and out.
Namaste.
One.
Back bend.
Inhale.
Two.
Exhale.
Three.
Left foot to the back.
Four.
Hold the breath.
Step back.
Five.
Exhale.
Push back and forward.
Six.
Breathing in.
Seven.
Exhale.
Eight.
Step your left foot between your hands.
Nine.
Exhale.
Ten.
Rising up.
Engage the Bandhas.
Eleven.
Open up.
Twelve.
Inhale.
Exhale.
One.
Become aware of your heartbeat.
Deepening the breath.
Inhale.
Two.
Exhaling.
Three.
Big step with the right foot to the back.
Four.
Inhale.
Hold the breath.
Five.
Exhale.
Push back.
Back and forward.
Six.
Deep breath in.
Rise into your low cobra.
Pulling forward.
Seven.
Exhale.
Eight.
And your downward facing dog.
Right foot forward.
Inhale.
Nine.
Feet together.
Exhale.
Ten.
Breathing in.
Rising up.
Eleven.
Resting your arms.
Twelve.
Breathing.
And out.
One.
Inhale.
Two.
Exhale.
Three.
Left foot to the back.
Four.
Hold the breath.
High plank.
Five.
Push back.
And forward.
Six.
Inhale.
Seven.
Exhale.
Eight.
Left foot to the front.
Inhale.
Nine.
Exhale.
Ten.
Rise up.
Eleven.
Tadasana.
Twelve.
Breathing in.
Out.
One.
Exhale.
Back bend.
Inhale.
Two.
Forward fold.
Exhale.
Three.
Right foot to the back.
Four.
Hold the breath.
High plank.
Five.
Push back.
And forward.
Six.
Inhale.
Seven.
Exhale.
Eight.
Step your left foot forward.
Inhale.
Nine.
Exhale.
Ten.
Rising up.
Eleven.
Arms open wide.
Twelve.
Inhale.
Exhale.
One.
Inhale.
Two.
Exhale.
Three.
Left foot to the back.
Four.
Hold the breath.
High plank.
Five.
Push back.
And forward.
Six.
Inhale.
Seven.
Exhale.
Eight.
Left foot forward.
Nine.
Exhale.
Ten.
Breathing in.
Eleven.
Breathing out.
Twelve.
In.
Out.
One.
In.
Two.
Out.
Three.
Right foot to the back.
Four.
Breathe in.
Hold the breath.
Five.
Push back.
And forward.
Six.
Lift the chest.
Pulling forward.
Seven.
Downward facing dog.
Eight.
Right foot forward.
Nine.
Exhale.
Ten.
Rising up.
Eleven.
Opening the arms.
Twelve.
Breathe in.
Out.
In.
Out.
Left foot to the back.
In.
Hold the breath.
Out.
Push back and forward.
Breathe in.
Out.
Left foot to the front.
In.
Breathe out.
Feet together.
Rise.
Breathe in.
Out.
In.
One.
In.
Two.
Out.
Three.
Right foot to the back.
Four.
Hold the breath.
Five.
Back.
And forward.
Six.
Seven.
Breathe out.
Eight.
In.
Nine.
Out.
Ten.
Rise up.
Eleven.
Twelve.
In.
One.
Two.
Three.
Left.
Four.
Five.
Six.
Seven.
Eight.
Left foot forward.
Nine.
Ten.
Eleven.
Twelve.
Namaste.
Namaste.
One.
Two.
Three.
Right.
Four.
Hold the breath.
Five.
Six.
Back and forward.
Breathe in.
Seven.
Eight.
Right foot forward.
Nine.
Ten.
Eleven.
Twelve.
Breathing in.
Breathing out.
One.
In.
Two.
Out.
Three.
Left foot to the back.
Breathe in.
Hold the breath.
Five.
Six.
Back and forward.
Lift the chest.
Seven.
Eight.
Left foot forward.
Nine.
Breathe out.
Ten.
Eleven.
Twelve.
Breathing in.
And breathing out.
Deep,
Long breaths.
Become aware of your heartbeat.
Breathing in.
Breathing out.
Slowly catching your breath.
Pushing your head back.
The ground.
Catching your breath.
Stepping back with the right leg.
Deep,
Long Ujjayi breathing.
In and out through the nose.
Lips are closed.
Keep breathing continuously.
In and out through the nose.
Victorious breath.
Champion yourself.
Championing yourself over the tendency of the body to collapse,
Of the mind to get exhausted.
Victorious breath.
Pushing back.
And forward.
Back into your Ashtanga Namaskar.
Breathing in.
And breathing out.
Deep,
Long breaths.
Repose.
Stretch out the spine.
And your downward facing dog.
Right foot forward.
Deep breath in.
Let the chest open.
Let the chest open.
Let the throat open up.
Letting go of all the efforts.
Exhale.
Feet together.
Breathing in.
Rising up.
Flat back.
Arms open.
Wide.
Alongside the hips.
Breathing in.
And out.
One.
Breathe in.
Two.
Breathe out.
Three.
Left foot to the back.
Four.
Hold the breath.
High plank.
Five.
Push back.
Child pose.
And forward.
Lift the chest.
Lips closed.
Breathing out.
Step your left foot forward.
Breathe in.
Feet together.
Breathing out.
Deep breath.
Rising up from the core.
Exhale.
Engage your Bandhas.
Pelvic floor.
Navel in.
Breathing in.
And breathing out.
Notice your heartbeat.
Notice the rhythm of your breathing.
Reset the breath.
Release.
Let go.
Reset the breath.
Just take a moment to feel the breathing.
You can place one hand on your chest,
One hand on your belly if you want to.
Just take this moment to complete your practice.
To complete your sequence.
Catching your breath.
Take a moment to sit down in a comfortable position.
Preparing for Nadi Shodhana Pranayama.
Left hand in Chet Mudra.
Index finger and thumbs gently touch.
The other three fingers stretch out.
Two first fingers between your eyebrows.
The thumb closes the right nostril.
The ring finger closes the left nostril.
Take a deep breath in.
And go ahead.
Breathing out through your left nostril.
Inhale.
Switch.
And exhale.
Slow breathing in through the left.
Switch.
Breathing out through the right.
Breathe in through the right.
Switch.
Breathe out through the left.
Breathe in left.
Switch.
Breathe out right.
Gentle breathing in and out through the nose.
Normal breathing.
Release the throat.
Continue at your own rhythm.
Breathing in.
Switching.
Breathing out.
Breathing in.
Switching.
Breathing out.
Continue at your own rhythm.
Letting go of all the efforts.
Notice which nostril feels more open.
Left or right.
Just observe.
Deep,
Normal,
Gentle breathing.
Notice your breath,
Your breathing settling down.
Balancing the left and the right side of the brain.
So whenever the left nostril is more open,
It's an indication the right side of your brain is more active.
This means you're ready for meditation,
Relaxation,
Sleep,
Fluids,
Drinking water.
Whenever the right nostril is more open,
It's an indication your left brain is more active.
This means you're ready to engage in more practical,
Cognitive work,
Eat.
And when both nostrils are open,
It's also quite appropriate for meditation.
If you feel one nostril is more closed,
You can force the air and it'll open up.
Simply observe.
And allow and trust the process of balancing.
Just taking a moment to feel the body and relax.
Relaxing your hands in Mahamudra on your knees.
Just taking a moment to become aware of the weight of your body on the mat.
Becoming aware of the weight of your body.
Whatever your weight is.
Becoming aware of all the sounds you're surrounded by.
Including everything in the back of your mind.
Noticing the sensations in the body,
The air touching the palm of your hands.
This air that's surrounding and folding,
Protecting and filling your whole body.
With vitality,
With air.
With this breath of life.
Keeping you completely nourished,
Naturally,
As you let go and become effortless.
Letting go of all the efforts at each output.
Take a deep breath.
Becoming aware of this gravitational pull.
Pulling your body into the center of the earth.
And feeling the ground underneath you.
Offering you support unconditionally.
So that you're completely nourished and safe.
Simply observing.
Simply observe.
Notice the sensations,
Emotions present to you at this moment.
Become aware of this part of you that is observing.
All the sounds.
All the sensations in your body.
All your thoughts and your emotions.
This part of you that is timeless.
Existing in and through this body.
Experiencing life.
This part of you that goes beyond gender,
Age,
Race,
Creed.
Color,
Nationality.
Just take a moment to lay down and rest.
Allowing yourself to rest in this completely receptive position.
Allowing the palm of your hands to turn up towards the sky.
Squeeze your shoulder blades behind you so your chest and arms can more easily open and rest.
As you let go of all the efforts.
Bringing your attention to your feet.
Letting go of any tension.
Right foot.
Right ankle.
Right knee.
Right thigh.
Right hip.
Letting go of any tension on your left foot.
Left hip.
Relaxing your hips.
Genitals.
Abdomen.
Stomach.
Your whole navel area.
Relaxing your chest.
Right shoulder.
Your whole right arm.
The back of your neck.
The back of your head.
The top of your head.
Taking a deep breath here.
Relaxing your forehead.
Relaxing your whole face.
If you'd like,
You can lay down on the right side of your body to rest for as long as you need.
Lay down on your back for as long as you need.
Come back through the right side for as long as you need.
And whenever you're ready,
With the help of your hands,
You can come back up into a comfortable sitting position.
Preparing yourself for some inspirational reading if you have the time.
Or just to go ahead and start your day.
Just taking a moment to acknowledge and celebrate this full body workout,
Meditation,
Breathing exercise,
And everything that has served your mental and physical health.
Starting the day together with the sun rising in the morning.
Or whichever time of the day you have chosen to practice today.
From this place of honor and reverence to the wisdom in you and the opportunity to practice today.
Having access to this gorgeous millennial practice and complete the sequence for today.
Namaste.
