Hi there,
Kendra Tolbert here.
Welcome to your 25-minute yoga sequence.
This class is a part of a multi-part series that I've been teaching where I'm teaching classes that increase by five-minute increments so that you can slowly and intentionally build up the strength and fluidity necessary for longer and longer classes.
It's also just a great class if you're looking for a 25-minute class.
We'll begin just like we did in our 20 minute session at the short front edge of our mats in mountain pose.
So join me there.
Our feet are about hip's width apart.
Arms are down by our sides.
And our thighs and our knees are relaxed.
Shoulders are at ease.
And attention is at our breath.
On your next inhale,
Bring your hands to your hips.
And as you exhale,
Bend your knees.
Sit back.
Spine is long.
Breathe here.
Shift your weight to the left.
Lift your right foot and step it back as far as you can.
Turn to face the long edge of your mat.
And walk your feet out as wide as feels comfortable to you.
Turn your heels in.
Toes out.
Bend your knees.
And think of aiming your knees back towards the pinky edge side of your feet.
Breathe here.
See what it feels like to sit a bit lower if you'd like to.
Straighten your legs.
Turn your feet forward.
Inhale to lengthen your spine.
Exhale.
Fold forward.
Release your hands down to the mat.
And adjust yourself so that you're comfortable.
Bring your left hand to the center,
Just about underneath your nose.
Reach your right arm up.
As you twist your chest open to the right.
Repeat on the other side.
Right hand comes down.
Left arm reaches up.
Twist open to the left.
Bring your left hand down.
Turn your toes.
Towards the short front edge of your mat.
Walk your hands around.
Come.
To the inside of your left foot so that left knee is bent.
You can take the left hand to the outside of the left foot.
Then,
Step your right foot forward.
So that you're in a forward fold at the front short edge of your mat.
Bend your knees and slowly roll up.
Come back to mountain pose.
On your inhale,
Reach your arms up overhead.
Exhale,
Bend your knees.
Sit back.
Breathe here.
Shift your weight to the right.
Step your left foot back as far as you can this time.
Turn to face a long edge of your mat.
Forgive me for having my back to you.
Release your arms down,
Bring your hands to your hips.
Heels in,
Toes out.
Once again,
Bend your knees.
Knees are tracking back.
Breathe here in Goddess.
Straighten your legs.
Turn your toes forward.
Inhale to lengthen.
Exhale,
Forward fold.
Bring your right hand to the center.
Reach your left hand up.
Twist open to the left.
Bend your right knee.
Straighten your right knee.
And your right knee.
Straighten your right knee.
Last time,
Bend your right knee.
And straighten.
Bring your left hand down.
Right hand reaches up.
Breathe here.
Bend your left knee.
Straighten your left knee.
Ben?
And straighten.
Final time.
Ben.
And straighten.
Right hand comes down.
Turn your toes to face.
The short front edge of your mat,
Walk your hands around.
Bend your front knee.
Step your left foot forward.
Straighten your legs.
Re-bend your knees.
Slowly roll up.
To mountain.
Inhale to bring your arms up overhead.
Exhale forward fold.
Bend your knees.
Bend them as deeply as you can,
Bring your palms to the floor,
And then come on to your hands and your knees.
On your inhale,
Arch your spine and as you exhale,
Round your head and your hips to the right and down.
And then as you inhale,
Send everything over to the left.
Continue circling through.
These Cat-Cow Circles.
Letting your breath.
Decide how quickly or slowly you move.
Move in the opposite direction.
Come to a neutral spine.
Bring your big toes together.
Walk your knees out wide.
Sit back onto your heels.
Stretch your hands forward.
Lower your forehead to the mat.
And enjoy child's pose.
You Come up onto your hands and your knees.
Walk your knees in closer together.
Step your left foot forward on the outside of your left hand.
Slowly begin to straighten that front knee as you send your hips back.
Walk your hands back.
Send your toes up.
Towards the sky.
Heel is pressing firmly into your mat.
Rebend your front knee,
Walk your hands forward.
Bring your torso up.
Place your left hand onto your left knee.
Reach your right arm up.
Exhale to bend to the left.
Come up through center.
Bring your hands down.
Step your left foot back.
Switch to the other side.
Right foot comes forward on the outside of your right hand.
Straighten your front leg or knee and then walk your hands back.
Toes flexed.
Return your right foot to the mat as you bend your right knee.
Bring your torso up.
Right hand rest on your right knee.
Left arm reaches up.
And your exhale sends you.
To the right.
Calm.
Bring your hands down.
Step your right foot back.
Curl your left toes under.
Slide your left foot back.
Curl your right toes under.
Slide your right foot back.
You're now in plank.
Feel free to drop your knees if you would like to.
Whether your knees are up or down,
Slowly bend your elbows.
And lower yourself all the way down to the mat.
And curl your toes.
Slide your hands forward.
So that your elbows are underneath your shoulders.
It's a gentle bend in your back.
And your chest is high.
You're looking forward.
Or slightly down in front of you.
Lower down.
Place your hands underneath.
Your shoulders.
Elbows are pointing back.
Slowly lift your chest.
As you straighten your arms as much as feels comfortable to you.
Slowly lower down.
Walk your hands out to the front outer corners of your mat.
Elbows are pointing back,
Then slowly.
Straighten your arms.
Hands turn out.
Breathe here.
See if you can relax your shoulders down.
Chest is high.
Lower down.
Stack your hands on top of each other.
And rest your chin onto your hands.
Bend your right knee.
To draw your heel in towards your bottom.
Reach your right hand back.
Towards your foot.
If your hand makes it to your foot.
You can use it to pull your foot in closer.
Release your foot.
Switch sides.
Left knee bends.
Left heel comes towards your bottom.
Left hand reaches back towards your foot.
See if the two meet,
And if they do.
.
.
Use your hands.
To pull your heel closer to your bottom.
Release.
Place your hands underneath your shoulders,
Elbows retracting back.
Press yourself up onto your hands and your knees.
Curl your toes under.
Lift your knees.
Send your torso back towards your thighs.
Slowly straighten your legs.
To come into downward facing dog.
Lower your knees.
Walk your hands back.
Keep your toes curled under.
Sit your heels,
Pardon me,
Your hips onto your heels.
And decide how far back you would like to walk your hands.
And that will determine how much sensation you invite into your feet.
If your hands are on your thighs,
Place them on the mat in front of your knees and uncurl your toes.
Sit back.
Onto your heels and feel free to place a prop between your hips and your heels.
Inhale to roll your shoulders up.
And down.
And exhale.
Inhale up Exhale down.
Inhale forward.
Exhale back.
And down.
Continue rolling your shoulders.
And allow your breath to be whatever it may be.
The next time your shoulders are down behind you.
Allow them to rest there.
Find some ease there.
Take a seat.
Over to one side.
And bring one leg in front of the other.
On your inhale,
Bring your arms up overhead.
Exhale,
Bring your hands to rest together.
At the center of your chest.
Thank yourself for taking a moment.
To move,
Breathe,
And be still.
And as always,
I thank you for allowing me to guide you in this practice.
Be well,
And bye for now.
