Hi there,
Welcome to your yoga practice.
We'll begin at the short front edge of our mat.
Our feet are about hips width apart.
Shoulders are relaxed.
Arms relax down by our sides.
You can either look straight ahead or you can cast your gaze slightly down and slightly in front of you.
Bring your attention to the soles of your feet.
Then,
Allow your attention to slowly move up your legs.
Up your torso.
Across your shoulders.
Down your arms.
Down to your fingertips.
Begin to twist from side to side,
Slowly.
And gently.
Allow your arms to move freely as you do so.
Start to make your twisting slower.
And slower.
Smaller.
And smaller.
Until eventually.
.
.
You're standing still again.
Bring your attention back to the soles of your feet.
And then allow that attention to move up your legs.
Up your torso.
Across your shoulders and down your arms.
And finally,
To your fingertips.
On your next inhale,
Circle your arms up overhead.
Take your right wrist into your left hand.
Step your right foot behind your left foot and slightly over to the left.
Allow your inhale to lengthen your spine.
And as you exhale,
Bend over to the left.
Come back up through center.
Uncross your legs.
And switch the grip.
So now your left wrist is in your right hand.
Step your left foot back and slightly over to the right.
Inhale to limp in.
Exhale,
Bend to the right.
Come back up through center.
And cross your legs.
Circle your arms down.
Place your hands onto your hips,
Shift your weight to the left,
And step your right foot back.
Bend your front knee.
Both sets of toes are pointing straight ahead.
Your back heel is lifted.
And that leg is relatively straight.
Release your arms by your side.
And as you inhale,
Circle them up overhead.
Reach your arms forward.
Cross one elbow over the other.
Bend your elbows.
Embrace yourself.
Straighten your front knee.
You can remain here,
Or if it feels good to do so.
You can look up,
Maybe arch back.
Just a bit.
And come back through center.
You can remain here,
Or you can hinge forward at the hips.
Just as far as feels good to you.
Come back up.
Turn your back foot.
So that it is perpendicular.
To your front foot or parallel with the short edges of your mat.
Release your arms out to shoulder height.
Bend your front knee and look over your front fingertips.
On your inhale,
Reach forward,
Reach up.
And as you exhale,
Stretch back.
The backhand will come to your back leg.
Come back up.
Turn your back toes so that they are facing forward.
Bring your arms up overhead.
And bring them to your hips.
Shift your weight slightly forward and step forward to come back to mountain pose.
Now we'll repeat that on the other side.
So shift your weight to the right.
Step your left foot back.
Now your right knee is bent.
And your left leg is relatively straight.
Release your arms down by your sides.
And on your inhale,
Circle your arms up overhead.
Reach forward.
Cross one elbow over the other,
Bend your elbows,
Give yourself a hug.
Straighten your front knee.
You can stay here or.
.
.
You can lean back and look up.
As much as feels good to you.
Come back to your center.
And hinge forward.
Come back up.
Turn your back foot.
So that you're set up for Warrior 2 on this new side.
Bend your front knee,
Release your arms out.
Reach forward as you inhale.
Reach up.
And exhale to stretch back.
Come back up.
Turn your back toes.
Face the same direction as your front toes.
Reach both arms up overhead.
Bring your hands to your hips.
Shift your weight forward.
Step forward.
Mountain Pose.
Give everything a good shake.
And allow yourself to be still.
Shift your weight.
To the left.
Place your hands on your hips.
And step your right foot back.
Now turn everything to face a long edge of your map.
So your toes are pointing towards a long edge of your mat.
And so does the rest of your body.
Turn your heels in.
Toes out.
Bend your knees.
Then straighten your knees.
And straighten.
Final time.
Bend.
And straighten.
Turn your toes to face forward.
And inhale lengthens your spine.
And as you exhale,
Hinge forward at the hips.
To fold forward.
Walk your hands to the right.
Bend your right knee.
Straighten your right knee,
Walk your hands through center,
And over to the left.
Bend your left knee.
Straighten your left knee.
Bring your hands back through center.
Turn your heels in,
Toes out.
Start to bend your knees to lower your hips.
Decide if you would like to say hi.
Which will give you an opportunity to explore the strength of your legs.
Or if you'd like to come down lower.
To feel an openness in your hips.
Wherever you are.
You can place your hands down in front of you.
And then behind you.
To take a seat.
Bring your feet in front of you,
Knees are bent.
Your hands are behind your hips.
Lean back on them.
Begin to drop your knees from side to side.
Gently.
And slowly.
We're not going for our deepest twist here,
Just some gentle movement.
In our hip.
Then be still for a moment.
Make your way onto your hands and your knees.
Hands are underneath your shoulders.
Knees or underneath your hips.
On your inhale,
Arch your spine.
Exhale to round your spine.
Inhale arch.
Exhale round.
Inhale,
Arch.
Exhale round.
Two more times.
On your own.
Come back to a neutral spine.
Bring your big toes together and your knees out wide.
Sit your hips back onto your heels.
Walk your hands forward.
And lower your forehead down to the mat.
Begin to rock your head from side to side.
And bring your attention to the spot between your eyebrows.
Lift your forehead.
Walk your hands back towards your knees.
Bring your knees about hips width apart.
Your feet.
Or about hips width apart as well.
Shift your weight forward,
So lift your hips and walk your hands forward.
Curl your toes under.
And slowly start to sit your hips back onto your heels.
You can remain here with your hands down on the floor.
Or you can walk your hands back.
To rest on your knees.
Or higher up on your thighs.
Breathe deeply.
If your hands are on your legs,
Bring them to the mat.
And everyone can uncurl their toes.
And tap the tops of your feet together.
Onto the mat.
Then sit back.
Onto your heels.
Send your hips over to one side.
And bring your legs out in front of you.
Bend your knees and lie down.
Draw your right knee into your chest.
Bring your right ankle to rest on top of your left knee,
Right underneath your left knee on your left thigh.
Press your right knee away from your body.
Draw your right ankle and left knee towards your chest.
And bring your hands to rest on the back of your left thigh.
Or on top of your left shin.
Breathe here.
Release your hands and bring your left foot down to the mat.
Bring your right foot down to the mat.
We'll switch sides.
Draw your left knee into your chest.
Left ankle,
Rest on your right leg.
Press your left knee away.
Draw your left ankle and right knee towards your chest and interlace your hands either behind your right thigh or on top of your right shin.
Release your hands.
Bring both feet back down to the mat.
Draw your knees into your chest.
And if it feels good to do so,
You can rock from side to side.
If you're rocking from side to side,
Be still for a moment.
Place your feet back onto the mat.
Straight in one leg.
And then the other.
Place your hands onto the mat,
Palms up.
Rest here.
You Thank you.
You Wiggle your toes.
Wiggle your fingers.
Rock your head gently from side to side.
And bend your knees and roll over onto one side.
Slowly come up.
Take a seat.
Interlace your fingers.
And reach them up towards the sky.
And bend your elbows.
And bring your interlaced fingers,
Palms facing towards you.
To rest at the center of your chest.
Begin to sway gently from side to side.
And allow your hands to travel down your body to rest on your lower abdomen,
One palm on top of the other.
Continue swaying from side to side.
Allow yourself to be still.
Thank yourself for taking this time to move,
To breathe.
And to be still.
And I thank you for allowing me to guide you in this practice.
Be well,
And bye for now.
