Slow And Easy: A Full Body Flow

A slow, easy full body flow, just under 40 minutes. We move through the whole body at an unhurried pace, with time to arrive in each shape before moving on.
Suitable for all levels. Props are optional but welcome if you have them: a bolster or pillow, a couple of blocks, and a blanket.
Move slowly, listen to your body, and never push into sharp pain.
Music: The Winter Fall by Prabajithk.

Transcript

So find a comfortable seat. Sitting tall, Spine straight, Chin parallel to the mat. So bring your shoulders down your back. Off in your gaze or close your eyes. Beginning to arrive. Start by bringing your awareness to your breath. You Noticing how your breath feels. Slowly start to deepen your inhales. And lengthen your exhales. Feeling your body expand as you breathe in. See if you can soften and let go as you breathe out. As you breathe here, Bring your awareness to your body. Scanning from your toes and your fingers. Way up your legs and your arms. All the way up to the crown of your head. Just 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. And just being mindful of that. If something I say during practice doesn't feel right in your body, Please don't do it. Come out of the pose and take a resting posture that works for you. And then join me when you're ready. Inhale, Reach your arms all the way up, Palms touch, Overhead. As you exhale, Bring your hands to your heart, Bow your head to your hands, And think of one thing that you are grateful for today. Good, Inhale, Reach your arms all the way up. And then as you exhale, Bend your elbows, Come to W arms, Pull your shoulder blades together, Your palms face forward. Good, Open up your heart. In health retail. Thank you for watching. Exhale, Bend your elbows. One more inhale. And exhale. And inhale, Reach all the way up. And then exhale, Drop your left hand or fingertips on the mat and reach your right fingertips towards the left side. Good. Pressing your hips down, Especially your right hip, Feeling the stretch on the right side of your body. See if you can soften your shoulders down your back. Take a deep breath in. Exhale, Lean a little bit more. Good, Next inhale, Come all the way up both arms, Reach up. And then drop the right hand, Reach the left fingertips towards the right side. Pressing your left hip down, Feeling the stretch on the left side of the body. Deep breath in. Exhale all the air out. Slowly come all the way up, Reach your arms up. And exhale to bring your hands to your heart center. From here slowly make your way to the top. Your hands and knees coming to a tabletop position. Spread your fingers wide, Your wrists under your shoulders, Knees right underneath your hips. And pull your belly towards your spine and you're looking straight down. Shoulders move down your back. Tabletop pose. And then moving with our breath, As you inhale, Drop your belly, Open up your heart, Look up. Exhale, Round your back. Inhale, Drop your belly, Open up your heart, Cow pose. Exhale, Round your back, Tuck your tail, Cat pose. One more like that, Inhale. And exhale. Good. From here, Extend the right leg back, Keeping the toes on the mat to start. I'm just going to start to rock you. Back and forth a few times. Noticing how this feels in the back of your leg. In your right ankle. In your wrists and shoulders. And then come back to center. You can stay here or flex your foot, Lift your heel up just to the level of your hips. Your toes are pointing straight down. Stay here. If you like, Extend the opposite arm forward, Your thumb faces up, And then pull your shoulder away from your ear. Your balancing table, Looking straight down. Pull your belly to your spine. Take a deep breath in. As you exhale, Round your back, Bringing your knee and elbow under your body. And help each step along. Exhale, Round your back knee and elbow onto your body. Walmart NL. And exhale good inhale reach get long and then from here you can start to bend the right knee point your toes up and maybe reach back with the left hand and grab the outer edge of your foot. Good. Take a deep breath in. Exhale all the air out. One more inhale. And exhale slowly, Let go, Bring your hand down and your foot down, Just bring your toes down so your right leg is still extended long. Good, And then you're going to. . . Just draw a line with your toes towards the left side, So bringing your right toes towards the left side of the mat. Maybe look back. Towards your right toes, Feeling the stretch on the right side of your body. Deep breaths in. Exhale, All the air out. Slowly bring your toes back to center, Then come to tabletop position. Good. Inhale, Drop your belly, Open up your heart, Look up. Exhale, Round your back, Tuck your tail, Look down. Two more, Inhale. And exhale. Last one. And exhale. Good, Moving to the second side. So extending your left leg back, Keeping the toes on the mat to start. Starting to rock back and forth a few times, Noticing how this feels in your left ankle, In the back of your leg. In your wrists and your shoulders. And then come back to center. You can stay here, Or if you like, Flex your foot, Lift your heel up. Just to the level of your hips, Your toes pointing straight down. Good. And then if you like, You can extend the opposite arm forward, Your thumb faces up, Pull your shoulder away from your ear, Do a balancing table. Pull your belly towards your spine, Looking straight down. You can stay in stillness or if you like, Inhale here. Exhale, Round your back, Bring your knee and your elbow under your body. Inhale, Reach. Exhale, Round your back. One more inhale. And exhale. Inhale, Reach that long one. And then you can start to bend your left knee, Point your toes up, Maybe reach back with your right hand, Grab the outer edge of your foot. Deep breath in. Exhale all the air out. Good. From here, Slowly bring your hand down and your toes down so your leg is still extended. And then draw a line with your toes towards the right side, Bringing your toes off the mat. Maybe look back towards the left. Your left toes if that feels good in your neck. Feeling the stretch on the left side of your body. Take a deep breath in. Exhale all the air out. And slowly come back to center. Bring your knee down, Knees wide, Big toes together. Push your hips back towards your heels. Come into child's pose. Finding Child's Pose. And this is an active child's pose. So you're pressing your fingers down the palms of the hand. Maybe your elbows are lifted and actively pushing your hips. Back towards your heels. They're not necessarily touching. That's where they're going. Good. Allow your head to rest either on the mat or on a block and then see if you can soften your shoulders down your back. Feeling your body expand as you breathe in. And soften and let go as you breathe out. From here, Tent your fingers and start to walk your hands towards the right side. Good. So coming to a side stretch, Feeling the stretch on the left side of your body, You're still pushing your hips back, Your shoulders are still soft. Take a deep breath in. Long breath out. Slowly come back to center moving to the opposite side so walking your hands towards the left side Good, Feeling the stretch on the right side of your body. Take a deep breath in. Exhale all the air out. And slowly come back to center, Back to your child's pose. Deep breathing. Long breath out. Slowly start to come to your hands and knees tabletop position. Walk your hands forward, Tuck your toes under, And then push your hips up and back, Downward facing dog. And you can walk your dog here bending one knee and then the other Just noticing how your body is feeling in this first downward dog. Maybe rocking your hips from side to side. Maybe nodding your head yes, Shaking your head no. Take a deep breath in. Long breath out. Good from here you can reach back with your right hand and grab the outer edge of your left leg so in downward dog is coming to a twist. Maybe look under your left armpit. Good. And come back to down dog and switch sides. So reach back with your left hand. Grab the outer edge of your right leg, Maybe look under. You're my girl Slowly come back to center, Downward facing dog. Next inhale, Lift your heels, Bend your knees, Look forward. As you exhale, Slowly start to make your way to the top of the mat, Coming to a forward fold. Bring your hands to your shins, Halfway lift, Inhale. Fold forward as you exhale. Two more like that. Inhale, Halfway lift. Exhale to fold. Inhale, Lengthen your spine. Exhale, Bend your knees and fold forward. Good, Inhale, Come all the way up. Reach up, Palms touch overhead. As you exhale, Bring your hands to your heart center. Good, Coming to. . . The mountain pose. Closing in Mountain, Feet hip distance apart. Spread your fingers, Spread your toes on the mat, Feeling the four corners of your feet. Rounding. Slight tuck of the tail, Pull your belly towards your spine, Standing tall. Inhale, Roll your shoulders up towards your ears. And then down your back, Open up your heart. Slight tick of the chin so the back of your neck is long and then soften your gaze or close your eyes if that feels good. Just breathe here in mountain pose. Feeling tall. Round it. And study. Inhale, Reach all the way up, Palms touch overhead. Exhale, Bring your hands to your heart center. Good. Inhale, Reach up, Palms touch overhead. Exhale to fold forward over your thighs. Halfway lift, Inhale. Forward. Inhale come all the way up reach up palms touch overhead Exhale, Bring your hands to your heart center. Good. Inhale, Reach. Exhale, Fold. Halfway lift as you inhale. Fold forward as you exhale. Plant your fingertips, Step the right leg back. And then drop your knee down. Good. Coming to a low lunge, You can keep the back toes tucked if that feels better in your knee. Or come to the tops of the feet. And then check the front knee, Make sure it's over your ankle. So if it's going past your ankle, You can probably walk your foot forward a little bit more. You can stay here with your fingertips on either side of the lap book. You can bring your hands to block. You can bring your hands on top of your left thigh or if you like you can reach your arms all the way up. And then soften your shoulders. Good. Coming to your lunge, Take a deep breath in and then as you exhale, Bend your elbows and bring your shoulder blades together, Coming to W. R. S, Maybe a slight back bend, Being really mindful of how this feels in your lower back. Good. Inhale to reach up, Exhale, Dabble you arms. One more inhale. And thanks. Inhale, Reach up. As you exhale, Bring your hands to either side of the front foot. Good. Moving with our breath, Inhale, Pull your hips back, Straighten your legs, Flex your foot, Lean forward. Exhale, Come back to your lunge. Good, Inhale, Pull your hips back, Lean forward, Flex your foot. And come back to your lunge exhale. One more like that, Inhale. And exhale. From here, If you like, You can plant the right hand on the mat and then start to bend the left knee, Point your toes and maybe reach back with your left hand, Grabbing the outer edge of your foot. So coming to a twist here. You can stack your shoulders, Check the front knee. It wants to move away from you. See if you can bring it closer to your body. You're feeling the stretch. And. . . Right quad. Deep breath in. Exhale slowly, Let go of your foot, Bring your hand back down, And then you're going to step back to a tabletop position. Good, So spread your fingers wide, Rest on your shoulders, Knees right underneath your hips. Inhale, Drop your body, Open up your heart. Exhale, Round your back, Tuck your tail, Look down. Two more inhale, Cow pose. Exhale to catch. One more inhale. And exhale. Good. Come back to table, Walk your hands forward, Tuck your toes under, Push up, Downward facing dog. Good. You can stay in stillness or you can walk your dog, Whatever your body needs. And then when you're ready, Coming to stillness, Bend your knees and then reach back with your left hand and grab the outer edge of your, With your right hand, Reach back, Grab the outer edge of your left leg or your left ankle. Take a deep breath in. Exhale, Come back, Downward facing dog. Switch sides, Reach back with your left hand, Grab the outer edge of your right knee. You're right, Lag. Coming into a twist. Deep breath in. And exhale back, Downward facing dog. Next inhale, Lift your heels, Bend your knees, Look forward. As you exhale, Slowly make your way to the top of the mat, Coming to a forward fold. And see your shins, Halfway lift, Inhale. Just fold forward as you exhale. Inhale, Come all the way up. Reach up palms touch overhead. As you exhale, Bring your hands to your heart center. Good, Standing tall in Mountain. Soften your shoulders down your back. And just noticing. How do you feel here? Feeling tall. And ground it. Being steady and strong. Inhale to reach up. Exhale, Bring your hands to your heart. Inhale, Reach up. Exhale, Fold. Halfway lift, Inhale. Fold forward as you exhale. Inhale come all the way up reach up palms touch overhead and exhale, Bring your hands to your heart center. Good. Inhale, Reach. Thanks, Al Ford. Halfway lift, Inhale. Fold forward, Exhale, Plant your fingers or palms on the mat, Step the left leg back this time. And then drop your knee down, Coming to your lunge, Good. So adjust your feet. You can come to the top of the back foot if that feels good in your knee. Check the front knee, Make sure it's over your ankle, And then decide if you want to have your fingers on the mat, Your hands on blocks, Or bring your hands all the way to your thighs. Or if you like, Inhale to reach your arms up and then soften your shoulders down your back. Breathing here. Now you can stay in stillness or moving with your breath. Inhale. As you exhale, Bend your elbows, W arms, Maybe lean back, Look up. Inhale to reach up. Exhale, Dab with your arms. One more inhale. And exhale. Good inhale reach up Exhale, Hands down either side of the right foot. Now again, Moving with our breath, Inhale, Pull your hips back. And lengthen or straighten the right leg, Flex your foot, Lean forward. And then exhale back to your lunge. Two more like that. Inhale, Hips move back, Flex your foot, Lean forward, Lengthen your spine. And exhale back to your lunge. One more like that, Inhale. And exhale. Good, Now plant the left. Hands on the mat. And you can come to a twist if you like. You can bend the back knee, Grab the outer edge of your foot with your right hand. Good. And then check the front knee. See if you can pull it towards your body. Cute. Take a deep breath in. Long breath. Slowly let go of your foot. Bring your head down. Step back to tabletop position. It. Moving through some cat cows. Inhale to drop your belly. Open up your heart. Look up. Exhale to round your back, Tuck your tail, Look down. Get two more like that, Inhale to cow pose. And exhale to cat. One more inhale. And exhale. Good. Walk your hands forward, Tuck your toes under, Push your hips up and back, Downward facing dog. Get it When you're ready, Reach back with the right hand, Grab the outer edge of the left leg or your ankle. Maybe look under your left arm. Come back to center, Switch sides. Reach back with the left hand, Grab the outer edge of the right leg or your ankle. And then come back to center. Good. Take a deep breath in. Open your mouth, Sigh it out, Let it go. Slowly drop your knees. Good, Walk your knees forward, Cross your ankles. And then sit back in a seat. Sitting tall, You can. . . Fold up your mat or sit on top of a pillow or fold it up like it just to tilt your hips forward a little bit so you can sit tall. Deep breath in. Long breath out. From here, Bring your right hand behind you, Tent your fingers and use your arm as a kickstand to sit tall. Left hand to the outside of your right knee. Inhale, Sit tall. Exhale to twist from your belly. You can look over your right shoulder if that feels good. With every inhale, You sit a little bit taller. And with every exhale you twist just a little bit more. Slowly come back to center and switching sides. So left hand behind you, Tense your fingers, Use your arm to lengthen your spine, Right hand to the outside of your thigh. Like. Inhale, Sit tall. Exhale, Twist from the belly. Slowly start to come back to center and then you can extend the right leg long and bring the left foot to the inside of your right leg. So we're gonna turn our upper body and our shoulders towards the extended leg. So one way to do that is use your hands to lift your hips up and just pull your right hip back. And turn your body towards your right leg, And you're going to start to walk your hands forward and up. And just around your back, Grabbing somewhere. On your right leg, You can grab your toes or your feet. Maybe you grab the outside of your foot with your left hand and bring in the right hand on your toes. Good. Coming to a four-fold over your right leg. See if you can drop the left knee down. And if it's lifted, You can maybe bring a blanket or pillow under your knee. Feeling the stretch, Noticing where you feel it. Maybe it's in the back of your right leg. Maybe it's in your lower back on the left side. Just making sure it's not sharp pain or discomfort. You can bend the right knee as much as you need. Deep breath in. Exhale, Maybe move a little bit closer to your leg. One more inhale. And exhale good slowly start to come all the way up bring your left hand behind you plant your palm fingers are probably pointing away from you point the front toes as you inhale you're going to start to lift your hips up reach your right arm up and back good Inhale here. Exhale, Hold, Good. Inhale, Lift your hips up just a little bit more. And then as you exhale, Slowly come all the way back down. From here, We're moving to the second side. So extending the left leg long, Bring your right foot to the inside of your leg, Letting your knee drop. And then turning our upper body towards the extended leg. Starting to walk our hands forward coming to our forward fold. Good. So finding whatever variation feels good on this side You can use a strap around your foot Wrap the strap. Or anywhere on your leg that feels accessible. Soften your shoulders, Soften your jaw. And then notice where you feel the pose. It may feel the same as the first side. But probably it doesn't. So just being mindful, Bending your knee as much as you need. Good. Breathing here. Slowly start to come all the way back up. Bring your right hand behind you. Fingers pointing away. Point the front toes. As you inhale, Lift your hips up. Reach your arm all the way up and back. Maybe look back. Inhale here. Exhale hold good inhale lift up a little bit more and exhale, Slowly bring everything back down. Coming to a seat, You can extend your legs long, You can tap your knees down to the mat, Shaking this out, Letting it go. And make your way to your back. So coming to your back. Lying down on your back, You can hug your knees into your chest. Giving yourself a hug, Maybe walking from side to side, Maybe making circles with your hands. Your knees in one direction and then the other. Good, And bring your feet down on the mat, Coming into our twist. So if you want to cross your legs, You can cross the left leg over the right, And then lift your hips up towards the left side and let your knees fall towards the right. So if crossing your legs doesn't feel good, Or if you see that your shoulders are starting to lift off the mat, You can just stack your knees and let your knees fall towards the right side. So choose whatever variation feels right in your body. Make sure shoulders are heavy and grounded. Pick whatever arm variation feels good. You can come to cactus arms. You can extend your arms to a T. You can even reach your arms overhead. And then maybe you turn your head towards the left side if that feels good in your neck, Good. Breathing into this twist, Soften your jaw, Soften your gaze. Good, Slowly come all the way back up and uncross your legs if they're crossed, Just pausing here at center. With your lower back grounded, Feet flat on the mat. And switch sides. So if you want to cross your legs, Right leg over the left, Lift your hips up to the right, Let your knees fall towards the left side. Good. Choose your arm variation, Maybe turn your head towards the right side. Make sure your shoulders are grounded. Joyful. So open your gaze or close your eyes if that feels comfortable. Slowly start to come back. To center. Uncross your legs. And just pause with. Your feet flat on the mat. When you're ready, Hug your knees in, Give yourself a hug, Maybe walk from side to side. We're going to come into an inversion so you have different options here you can Just straighten your legs and you can have a bend in your knees still, Just pressing your heels towards the ceiling. Lifting your feet up, Up towards the ceiling. You can maybe bring a pillow or a block. Under your hips. Make sure it's not pressing against your spine. And lift your legs up. Here. Or shoulder stand is part of your practice. You can maybe start to come to shoulder stand Making sure you're not turning your head from side to side when you're in shoulder stand. Looking straight up. It. Taking deep, Long breaths, Wherever you are. And then slowly make your way to You're back. Coming to. Your final resting posture shavasana. So whatever that looks like for you. Maybe you extend your legs long. Maybe you have your knees bent. Maybe you have a bolster or pillow under your knees. Ciao. Hips grounded, Shoulders heavy. Arms by your side, Palms face up, Fingers gently curled in. Slightly tuck up the chin so the back of your neck is long. Soften your jaw, Allow your tongue to fall away from the roof of the mouth. Soften the muscles of the face and your eyelids, Allowing your eyes to gently close. And then scanning from the crown of your head all the way down. To your fingers and your toes. See if there's any part of your body. That you can soften and let go just a little bit more. Allow your body to rest here. And breathe naturally and take in the effects of your practice. Take a deep breath in. And a long breath. One more like that, Deep inhale. Whole and complete exhale, Let it go. And slowly start to bring some movement. Back to your body. Moving your fingers, Your toes, Your wrists. Very cool. Maybe gently rocking your head from side to side. When you're ready, Ben would. And then the other. Roll onto your right side in a fetal position. Using your bottom arm as a pillow. Fetal pose after corpse pose reminds us that after every ending, There is a new beginning. When you're ready, Slowly make your way to a comfortable seat. Sitting here. With your spine tall, Your neck straight, Chin parallel to the mat. Soften your shoulders. Soften your gaze. Close your eyes. Bring your hands by your side, Inhale to reach all the way up, Palms face overhead. As you exhale, Bring your hands to your heart center, Bow your head to your hands. Thank yourself for coming to the event today, For spending this time for yourself and for your community. Bring your 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. Thank you for practicing with me today. Namaste.