Getting settled here.
Allow your elbows to rest gently.
Soften your gaze or close your eyes and start to.
Bring your awareness to your breath.
Noticing how your breath feels.
If it's fast or slow,
Deep or shallow.
And now take a deep breath in through your nose.
Feel your body expand as you breathe in.
Open your mouth,
Sigh it out,
Let it go.
So two more like that.
Deep inhale through the nose.
As you exhale,
Feel your body get heavy,
Melt into the mat.
One more deep breath in.
Open your mouth,
Sigh it out,
Let it go.
Now continue breathing deeply in and out of your nose if that feels good.
Then as you breathe here,
Bring your awareness to your body.
Just notice how your body feels.
Do a scan from the crown of your head all the way down to your toes.
Notice if there's any part of your body that's maybe a little tight or sore that may need a little bit more love during practice.
Just be mindful of that.
If anything I say during practice doesn't feel right for you,
Please don't do it.
Just come out of the pose and take a resting posture that works for you.
Good.
Slowly start to come onto your hands and knees.
Coming to tabletop position.
Wrists under your shoulders,
Knees right underneath your hips.
Spread your fingers wide.
And you can tuck your toes if that feels better.
Come to the tops of the feet.
Looking straight down back of the neck long.
Moving through some cat cows with our breath as you inhale drop your belly open up your heart look up And exhale to round your back,
Tuck your tail,
Look down.
Inhale,
Drop your belly,
Open up your heart,
Look up.
Cow pose.
Sail round your back,
Tuck your tail,
Look down,
Cat pose.
One more like that.
Inhale.
And exhale.
Good.
Come back to tabletop.
Walk your hands forward.
Tuck your toes under.
Push your hips up and back.
Downward facing dog.
First down dog of the practice.
Maybe bend one knee and then the other.
Walking your dog.
Just noticing how this feels in the backs of your legs.
Maybe nod your head yes.
Shake your head no.
Maybe walk your feet mat distance apart and then closer.
Good.
Any movement that feels right.
When you're ready just coming to stillness you can bend your knees a lot Push your hips up,
Straighten your spine,
Shoulders away from the ears.
Let your head be heavy.
Take a deep breath in.
And a long breath out.
Good.
From here,
Slowly start to walk your hands back towards your feet,
Coming to a forward fold in the back of your mat.
And you can walk your feet maybe hip distance or a little bit wider.
And just hanging out here.
So you can have your fingertips on the mat,
On blocks.
You can grab opposite elbows.
Just allowing your back,
Your head,
Your shoulders to be really heavy and pulled down by gravity.
Should be a really good release here.
In your back.
Bending your knees as much as you need,
Making sure that There's no pain,
Discomfort in the backs of your legs.
Good.
Bring your hands to your shins.
Inhale,
Halfway lift.
Lengthen your spine.
And exhale,
Fold forward.
Two more like that.
Inhale,
Halfway lift.
Exhale,
Fold forward.
Last one,
Inhale.
And exhale.
Good.
From here,
Bring your left hand in front of you,
Fingertips just between your feet in front of you.
You can bring your hand to a block if you need,
And your right hand to your right hip.
And then bend your left knee a lot as you twist from the belly towards the right side.
So your right leg is straight,
Pressing your right foot down.
And then twisting with every exhale.
Right hand can stay on your hip or you can reach it all the way up stacked in your shoulders.
Look up towards your thumb if that feels good.
C button.
Long rest.
One more inhale.
And exhale,
Fold forward.
Again,
Switching sides,
So right hand in front of you,
You can tend your fingers or bring your hands.
To a block.
Left hand to your left hip and then bend your right knee a lot and twist towards the left side.
Good.
Every inhale,
Spine gets long.
Every exhale twists from the belly.
Stay here or you can reach your left arm all the way up,
Stacking your shoulders.
If it feels good in your neck,
You can look up towards your thumb.
Deep breath in.
And exhale,
Fold forward over your thighs.
Good.
Inhale,
Reach all the way up.
Palms touch overhead.
And exhale,
Bring your hands to your hearts.
Good,
Pausing here.
Your hands by your sides come into mountain pose at the back of your mat Good.
Inhale.
Roll your shoulders up towards your ears and then down your back.
Two more like that,
Inhale.
And exhale.
Last one.
And exhale,
Good.
Inhale,
Reach all the way up,
Palms touch overhead.
And exhale,
Hands to your heart center.
Inhale,
Reach up.
This time,
Exhale,
Fold forward over your thighs.
Hands to your shins,
Halfway lift.
Inhale.
Fold forward,
Exhale.
Plant your palms and then step your hands forward.
So just walking your hands forward,
Coming to downward facing dog.
Good,
Take a deep breath in.
And a long breath out.
Good.
From here,
Drop your knees gently on the mat.
Bring your knees mat distance apart,
Big toes together,
And then push your hips back towards your heels,
Coming to child's pose.
Let your forehead rest on the mat.
Take a deep breath in.
And a long breath.
Slowly start to walk your hands towards the right side.
You can keep your fingers tented or you can bring the left hand on top of the right.
Wherever you are,
See if you can push your hips back.
And then allow your head to rest on something,
Either on the ground.
We're on a block.
Shoulder soft,
Moving away from your ears.
Take a deep breath in.
And a long breath out,
Feeling the stretch on the left side of your body,
Feeling your body expand.
As you breathe in.
And then see if you can soften and melt into the pose as you breathe out.
Slowly start to walk your hands.
Towards the center and all the way.
To the left side again keeping your hands tented or you can bring the right hand on top of the left pressing your hips back Soften your shoulders.
Allow your forehead to rest.
On the ground.
Take a deep breath in.
Exhale all the air out.
Next,
Inhale.
Really feel your body expand.
And exhale,
Soften.
Slowly come back to center and then staying in child's pose,
You're going to cross the left arm under the right.
So just bringing the left shoulder on the mat.
Maybe you lift your hips up a little bit here if you need to.
Left shoulder,
Left side of the head on the mat.
You can keep your right arm in front of you or you can bring your right hand on top of the left and just gently press it away.
Deepening the stretches should feel really good in your shoulder.
Breathing here,
Soften your gaze,
Soften your jaw,
Your forehead.
Slowly,
Right hand in front of you,
And then bring your left arm,
Reach forward,
Back to Child's Pose.
Good,
Second side.
So right arm crosses under the left.
Maybe you lift your hips up a little bit,
Bringing your right shoulder,
Right side of the head on the mat.
Left hand can stay in front or you can bring it on top of the right and just gently press it away.
Deepening this stretch in your right shoulder,
Making sure there's no pain or discomfort in your shoulder and your neck.
Breathing deeply.
Get left hand in front of you,
Reach your right arm forward.
Come back to child's pose.
Good.
Slowly push up to table.
And step the right foot forward.
So stepping your foot forward,
You can use your hand to just walk your foot forward a little bit.
Maybe tuck the back toes,
Walk the knee back.
Coming to a low lunge,
Front knee right over your ankle.
Then you can stay here with your fingertips on the mat.
You can bring your hands on block.
Or as you inhale,
You can reach your arms all the way up coming to your lunge.
Maybe reach back and look up coming to a gentle back bend.
Being really mindful of how this feels in your lower back.
In the top of your left thigh.
In your shoulders.
Take a deep breath in.
And a long breath out.
Good,
One more inhale.
Exhale,
Hands down either side of the firm foot.
Good.
Now moving with our breath.
As you inhale,
Pull your hips back,
Straighten your legs,
Flex your foot.
And exhale back to your lunge.
Inhale,
Pull your hips back,
Flex your foot.
And exhale back to your lunge.
One more inhale.
And exhale.
From here,
Bring your left palm on the mat or on a block.
And then from here,
We're coming into a twist.
So right hand on your right hip.
Just going to twist towards the right side.
You can stay here or you can reach your right arm back.
Maybe it feels good to bend the back knee and grab.
Your foot.
Again,
Being really mindful of how this feels.
D button A long breath.
Slowly let that go come back Do your low lunge and then step it back.
To tabletop position.
Moving through some cacaos,
Inhale,
Drop your belly,
Open up your heart,
Look up.
Exhale to round your back,
Tuck your tail,
Look down.
Two more,
Inhale.
And exhale.
Last one.
Deep breath in,
Cal.
Long breath out to cat.
Come back to table.
Step the left foot forward this time.
I'm just using your hand.
You can walk your foot forward.
You can walk the back knee back.
Just coming to your lunge.
Front knee over your ankle.
And again,
You can stay here,
Fingertips on the mat,
Hands on blocks,
Or inhale to reach your arms all the way up.
Soften your shoulders down your back.
Maybe you look up and come to a gentle back bend here.
Soften your jaw,
Your forehead,
Your cape.
Deep breath in.
And exhale,
Hands down either side of the front foot.
Good.
Moving with our breath.
As you inhale,
Pull your hips back.
Flex your foot.
And then exhale back to your lunge Inhale straighten your leg,
Flex your foot,
Pull your hips back.
Exhale back to your lunge.
One more inhale.
And exhale.
Good.
From here,
Plant your right palm on the mat or on a block.
And then we're coming into a twist.
So left hand on your hip.
Twisting from the belly towards the left side or you can reach back.
Some faces up.
You can stay here or if you like start to bend the back knee and maybe reach your foot on the side.
This side may feel different,
So.
.
.
It doesn't have to be the same.
Take a deep button.
Long breath out.
Slowly you let go.
And come back to your lunge,
Step it back to tabletop position.
Walk your hands forward.
Tuck your toes under and then push your hips up and back.
Downward facing dog.
It.
Bending one knee and then the other.
Slowly start to walk your hands back towards your feet,
Coming back to your forward fold.
Just notice how this one feels.
Bend your knees as much as you need.
Allow your.
.
.
Back to be heavy your head heavy maybe not your head yes shake your head no you can grab opposite elbows if you want it.
Left hand in front of you,
Tend to your fingers,
Right hand to your right hip.
As you inhale,
Bend the left knee and twist to the right.
Right leg straight pressing down.
Maybe reach up with your right arm.
Maybe look up towards your thumb if that feels good in your neck.
Every inhale lengthen your spine Every exhale,
Twist from the belly.
See bottom.
And exhale,
Fold forward over thighs.
Second side,
So right hand in front of you,
Tend your fingers,
Left hand to your left hip.
Bend your right knee,
Twist to the left.
Inhale to lengthen.
Exhale to twist.
You can reach your left arm up.
You can look up towards your thumb if that feels good.
Deep inhale.
And exhale,
Fold forward over your thighs.
Good.
Hands to your shins.
Halfway lift.
Inhale.
Fold forward as you exhale.
Good.
Start to walk your hands forward.
Coming back to downward dog.
And then slowly drop your knees.
Walk your knees forward.
Cross your ankles and then sit back.
Bring your feet mat distance apart,
Knees bent,
And then just gently,
One-shell wiper.
Your knees from side to side.
Good.
From here,
Bring the soles of the feet together.
We're coming to.
.
.
Seated butterfly so you can sit on a blanket.
You can fold up your mat just so you can tilt your hips forward a little bit so you can lengthen your spine.
Bring the soles of the feet together and you can walk your heels as close or as far away as it feels good.
Grab your ankles or your toes.
Allow gravity to pull your knees down towards the mat.
Good.
Inhale to lengthen your spine.
As you exhale,
Hinge from the hips and lean forward.
Try and keep your spine long.
And you can use your elbows gently on your thighs or on your shins.
To press your legs down.
Inhale,
Spine lengthen.
Exhale,
Fold forward a little bit more.
Deep breath in.
Long breath out.
One more inhale And exhale.
Slowly start to come up.
Bring your hands to the outside of your knees and just close your knees up like a book.
Walk your feet towards you.
And give your knees a hug.
Bring your forehead to your knees.
And thank your body for everything it does for you.
Throw all the poses on and off the mat.
And slowly.
Start to make your way to your back.
So coming to your back.
Keeping your knees bent,
Feet flat on the ground.
Bring your hands somewhere on your body.
Allow your shoulders to be heavy.
Feel your body expand with your next inhale.
And soften and get heavy with the next exhale.
From here keeping the knees bent bring your left ankle on top of the right It's coming to a figure four shape here.
Flex your foot a lot just to protect your knee.
You can stay here.
If you're already feeling this in your left thigh,
Outside of your left thigh.
You can stay here.
If you want a little bit more,
You can start to lift.
The right foot off the mat,
Grabbing the back of your thigh or your shin.
Wherever you are,
See if you can really let your shoulders be heavy and away from your ears.
Flexing both feet to protect your knees,
Making sure there's no pain.
Or discomfort in your knees anywhere.
It may feel good to gently rock from side to side being really mindful.
Of how this feels.
Soften your jaw,
Soften your forehead.
Take a deep breath in.
And a long breath out slowly bring your right foot back down and then we're going to move to our twist so keeping your legs as they are you're just going to drop your right knee towards the right side and this brings your left foot on the mat.
From here,
You can bring your hand to your left thigh and just gently press it away again,
Being really mindful of how this feels.
In your knee You can extend the left arm towards the left side,
Maybe turn your head to the left.
Open your gaze or close your eyes.
Breathe here Take a deep breath in.
Long breath out.
One more inhale.
And exhale.
Get slowly start to come back up.
And then bring your left foot back down on.
The ground.
Just pause here again.
Hands rest somewhere in your body.
Deep breath in.
Exhale soften let go Second side,
Flex your right foot,
Bring your right ankle on top of the Last thigh.
You can stay here.
This is enough.
Or if you want a little bit more,
You can lift the left foot off the mat,
Grabbing the back of your thigh or your shin.
Again,
Just letting your shoulders be heavy.
And soft.
Flexing both feet to protect your knees.
It may feel good to gently rock from side to side.
Slowly bring your left foot down and we're moving into our twist.
So allow your left knee to fall to the left And then your right foot comes onto the ground.
You can use your left hand to just gently press.
Your right thigh away maybe extend your right arm to the right maybe turn your head towards the right side if that feels good in your neck Breathing deeply.
And slowly start to come out of the pose.
Bring your right foot on the mat,
Keeping your knees bent.
We're gonna move through some.
Bridge poses.
So if you want to use a block for this,
You can grab your block and bring it between your thighs and this is just so you can press the block with your thighs and your thighs stay parallel.
Walk your feet towards you.
Um,
And bring your hands by your sides,
Palms face down,
Or you can bend your elbows and let your fingertips point up.
Good.
Now moving with our breath.
And as you move in and out of bridge pose,
Don't turn your head from side to side.
So as you inhale,
Start to lift your hip.
Lift your spine from the bottom all the way up Chest moves towards the chin.
And then exhale reverse that.
So lowering your spine from the top all the way down to the bottom.
And your hips land at the end of your exhale.
Inhale,
Slowly lift up.
Pause at the top of your inhale.
Then lower down with your exhale.
Do three more with your own breath,
Inhaling to lift.
Exhaling to lower.
Finish your last one wherever you are.
And then move your prop.
Away and just gently windshield wiper your knees from side to side releasing.
The tension in your lower back.
Good.
From here,
Hug your knees into your chest.
You can maybe gently walk from side to side.
You can make circles with your knees in one direction and then the other.
You can come to happy baby pose.
Maybe you straighten your legs,
Come to an easy.
Inversion.
Get from here.
We're going to get ready for Shavasana.
Is grabbing any prop.
Any layers,
Anything you need.
To.
Really get comfortable and settled in Shavasana.
You can keep your knees bent.
You can extend your legs long.
Maybe bring a bolster under your knees if that feels good.
Allow your arms to rest by your side,
Palms face up,
Fingers gently curled in.
Soften your jaw.
Let your tongue fall away from the roof of your mouth.
Soften the muscles of the face.
Your eyelids,
Close your eyes.
Softening your forehead And then scan your body from the crown of your head all the way down to your toes.
And just notice if there's any part of your body.
That you can soften and let go of just a little bit more.
To get comfortable here.
Allow your body to breathe naturally and take in the effects of your Take a deep breath in.
And a long breath out.
One more,
Just like that.
Deep inhale.
Full and complete,
Exhale,
Let it go.
Will you start to bring some movement?
Back to your body,
Wiggling your fingers,
Your toes.
Maybe gently rocking your head from side to side.
When you're ready,
Bend one knee and then the other roll onto your right side.
In the fetal position,
Using your bottom arm as a pillow.
Little pose after corpse pose reminds us that after every ending,
There's a new beginning.
When you're ready,
Push yourself up to a comfortable seat.
Sitting with your spine tall,
Your neck straight.
Parallel to the knot.
Soften your gaze or close your eyes.
Hands by your side inhale reach all the way up palms touch overhead Exhale,
Hands to your heart center.
And bow your head to your hands.
And thank yourself for coming to your mat today.
For spending this time for yourself for your practice.
See 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.
Thank you for practicing with me today.
Namaste.
