Good morning,
Hi everyone.
This is a short practice to start your morning.
So when you're ready,
Just come to your mat,
Come to us seated.
Position that feels comfortable.
Sitting with your spine tall,
Your neck straight in parallel to the mat.
Soften your shoulders down your back and allow your hands to rest somewhere on your body.
Soften your gaze,
Close your eyes,
And just start to come to your breath.
Becoming aware.
The quality of your breath this morning.
Just noticing how your breath feels.
If it's fast or slow,
Deep or shallow without trying to change it.
Now take a deep breath in through your nose.
And then open your mouth and sigh it out.
Let it go.
Good.
Two more like that.
Deep inhale.
Exhale through the mouth.
Let it all go.
Last one deep breath in three and oh Then open your mouth and sigh it out,
Let it all go.
Now continue breathing deeply in and out of your nose if that feels good.
Bring your hands by your side,
Inhale,
Reach all the way up,
Palms touch overhead.
And exhale,
Hands to your heart center.
Bow your head to your hands.
And think of one thing that you're grateful for today.
Inhale reach your arms up.
Exhale,
Hands to your heart center.
One more like that inhale And exhale.
Good.
From here,
Bring your left hand by your side,
Fingertips on the mat,
Or you can bring the palm of your hand on the mat on a block.
As you inhale,
Reach your right arm all the way up and over towards the left side.
Feeling the stretch on the right side of your body,
Grounding your hips.
Deep breath in.
Exhale,
Soften your shoulders and lean a little bit more.
Good.
Next inhale,
Come all the way back up and switching sides.
So right hand on the mat by your side.
Inhale,
Reach your left arm all the way up and over towards the right side.
Grounding your hip.
Feeling the stretch on the left side of your body.
Soften your shoulders.
Deep breath in.
And exhale all the air out.
Get it slowly.
Come onto your hands and knees.
Coming to a tabletop position.
Bringing your wrists under your shoulders.
Knees right underneath your hips Spread your fingers wide.
You're looking straight down so the back of your neck is long.
Good.
You can keep your toes tucked or come to the tops of the feet.
Belly to spine.
Moving with our breath.
Inhale.
Drop your belly.
Open up your heart.
Exhale to round your back,
Tuck your tail,
Look down.
Two more.
Inhale.
Drop your belly.
Open up your heart.
Look up.
Cow pose.
Exhale to round your back,
Tuck your tail,
Look down,
Cat pose.
Last one,
Inhale.
And exhale slowly come back to tabletop pull your belly towards your spine From here,
Bring your knees as wide as the mat,
Big toes together.
Push your hips back towards your heels.
Coming to child's pose.
Good.
Keeping your arms active,
Pressing your fingers,
The palms of your hands down.
Elbows lifted.
Allow your forehead to rest either on the mat or on a block.
Shoulders away from your ears deep breath and feel your body expand Exhale all the air out,
Ground towards your mat.
Allow your mat to support you,
Hold you.
One more deep inhale.
And exhale.
Let it all go.
Slowly push up to tabletop.
Walk your hands forward,
Tuck your toes under and push your hips up and back.
Downward facing dog.
Good,
So first down dog of the morning.
You can maybe bend one knee and then the other if that feels good.
You can walk your feet back distance apart.
And then together again.
Just any movement that feels right in your body or you can stay in stillness,
Bending your knees a lot and pushing your hips up.
Towards the ceiling,
Allowing your head to be heavy.
Good,
You can nod your head yes,
Shake your head no.
Take a deep breath in.
Long breath out.
Good.
From here,
Inhale,
Lift your right heel up.
And then exhale,
Step it forward,
Coming to a lunge.
Drop the back knee,
Coming to a low lunge.
Good.
Bring your knee right over your ankle.
You can keep the back toes tucked if that feels good in your knee or you can come to the top of the foot.
You can stay here with your hands on the mat either side of the foot.
You can bring your hands to blocks or you can bring your hand on top of your right thigh.
Just coming into this lunge here.
Noticing how this feels in your body.
Good.
Stay here or inhale.
Reach your arms all the way up and soften your shoulders down your back.
Good,
Deep breath in.
Long breath out.
Good.
From here,
Coming into a twist,
Bring your right hand to your right hip,
Left hand to the outside of your knee.
Then inhale,
Lengthen your spine.
As you exhale,
Twist from your belly.
Good.
Your right hand can stay on your hip or you can reach it back.
Your thumb faces up.
Breathing into this twist,
You can look back if that feels good in your neck.
Deep breath in.
Exhale,
Slowly come back to center.
Bring your hands to either side of the front foot.
Plant your left palm and then coming into another twist.
So you can tuck the back toes.
As you inhale,
Lift the knee up.
Right hand to your hip or you can reach it all the way up.
Good.
You can look up towards your thumb.
Check your front knee.
It wants to move away from your body.
See if you can move it close to you.
Deep breath in.
And exhale slowly.
Drop the back knee down.
Bring your hand down.
And step back tabletop position Wrists under your shoulders,
Knees underneath your hips.
Inhale,
Drop your belly.
Open up your heart.
Look up.
Exhale to round your back,
Tuck your tail,
Lift down.
Good.
Tabletop position.
Walk your hands forward.
Tuck your toes under.
Push your hips up and back.
Downward facing dog.
Good.
Inhale,
Lift your left heel up.
Exhale step it forward top of the mat drop the back knee Coming back to your lunge on this side again,
Make sure the front knee is right over your ankle.
Back toes can be tucked or top of the foot to the mat.
You can stay here,
Hence the blocks,
Or bring your hands on top of your thigh.
Good.
Stay here or inhale to reach your arms up and then soften your shoulders down your back.
Good.
Soften your jaw.
Your forehead,
Your eyes.
Good and then coming into a twist so left hand to your hip right hand to the outside of your knee inhale to lengthen your spine and as as you exhale And twist from your belly.
Good.
Stay here or you can reach the left arm back,
Thumb faces up,
You can look back towards your thumb if that feels good.
Coming into this twist.
Deep breath in.
Exhale,
Come back to center.
Hands down either side of the front foot.
And then plant the right hand down.
Tuck the back toes.
As you inhale,
Lift your knee up.
Twisting towards the left side.
Again,
You can keep your hand on your hip or you can reach it all the way up.
Maybe look up towards your thumb.
Deep breath in.
And exhale,
Hands down either side of the front foot.
Good.
Step it back to tabletop.
Bring your knees as wide as the mat.
Big toes together.
Push your hips back towards your heels.
Child's pose.
Good.
Take a deep breath in through your nose.
Open your mouth,
Sigh it out,
Let it go.
Slowly come onto your hands and knees.
Walk your knees forward.
And then cross your ankles,
Sit back.
On your head.
So sitting with your legs extended in front of you.
You can fold up your mat or sit on top of a blanket or a pillow.
Flex your feet a lot,
Pressing your heels away.
Inhale,
Reach your arms all the way up.
As you exhale,
Fold forward over your legs so you can bring a generous bend in your knees,
Keeping your spine long.
Good.
With every inhale,
Your spine gets long.
With every exhale,
You fold over your legs a little bit more.
Good.
Slowly start to come all the way up.
Bend your knees.
Walk your feet towards yourself.
Give yourself a hug.
Maybe bring your forehead to your knees.
And thank your body.
For everything it does for you.
For all the poses on and off the mat.
Take a deep breath in.
Long breath out.
Good.
From here,
Bring your feet mat distance apart and just allow your knees to fall from one side to the other.
One-shell wipe your knees from side to side.
Good.
And then when you're ready,
Coming to a seat.
So coming back to the seat,
Sitting with your spine tall,
Your neck straight,
Chin parallel to the mat.
Soften your gaze or close your eyes.
Bring your hands by your side.
Inhale,
Reach all the way up,
Palms touch overhead.
And exhale,
Hands to your heart center.
Bow your head to your hands and thank yourself for coming to your mat today,
For starting your day on the mat,
For yourself and for your practice.
Thumbs to your third eye,
The space between your eyebrows.
May your thoughts be kind.
Thumbs to your lips.
May your words be caring.
Thumbs to your heart center.
May your heart be filled with love and gratitude.
I hope you have a beautiful day.
Namaste
