Welcome to your practice today will be a short but effective practice with emphasis on the core it's a beautiful practice for any day that you might feel a little sluggish very much out in the world and you want to come back to yourself.
So core practices are always really,
Really good to come back to your center and ground yourself and connect to your strengths.
It's also a really good one to do if maybe you have an important day ahead of you and you want to do something in the morning to really strengthen you.
Please find a comfortable seat.
Close the eyes.
And allow your face to soften,
Allow your eyes to fall back into the socket.
Soften the wrinkles on your forehead.
Soften your cheeks,
Your jaw.
And allow the shoulders to just melt a little further away from your ears.
And take a moment here to connect to your breath and to check in with yourself.
What are you bringing to practice today?
How your body is feeling right now,
This moment.
And if you're.
.
.
Attention is very much out in the world.
Then take a few deep,
Deep,
Deep breaths.
And visualize that.
Center point in your heart so imagine maybe a circle around the center of your chest center of your heart and there's a dot in the center of the circle And.
With every breath,
You're bringing awareness into that point.
And counting might be helpful,
So maybe use a count of six for the inhale and a count of six for the exhale.
You And let's do one more cycle counting.
One,
Two,
Three,
Four,
Five.
Six for the inhale.
And six.
Five,
Four,
Three,
Two,
One for the exhale.
And then taking another full big,
Big,
Big breath in and exhaling through the mouth.
And gently open your eyes.
Bring your hands together.
Rub your hands together for a moment.
Create some heat.
And then place it anywhere in your body where you feel you could use a little extra.
Warms today.
Great.
All right.
We're ready to start.
As you inhale,
Float the arms all the way out and up.
And as you exhale,
Twist to your right.
Look over your right shoulder.
And then pressing down,
Inhale,
Float the arms back up and exhale,
Twist to the left.
And we're going to do each side one more time.
On the inhale,
Root down,
Lengthen,
Stretch through your fingertips,
Exhaling to the right.
Inhaling all the way up.
And exhaling to the left.
Inhaling all the way up and exhaling release your hands.
And come onto all fours.
So knees underneath your hips,
Hands underneath your shoulders.
We're going to start right arm and left leg lifting up.
Inhale as you exhale,
Elbow and knee touch.
And again,
Inhale to lengthen.
Annex here to touch.
Inhale stretch exhale touch Inhale stretch.
Exhale touch.
And this time inhale,
Straighten your arms,
Straighten your leg,
Flex your back foot,
Draw the belly in,
Keep your neck nice and long and breathe here.
Feel your core engaging.
And the next year release.
Second side.
Inhale,
Left arm and right leg lift up.
An exhale elbow and knee touch.
Inhale to straighten exhale to touch inhale extend exhale touch Inhale.
X here.
And this time we stay and feel the length,
Feel that diagonal line.
Reaching through the right heel,
Flexing the foot.
Good.
And the next year release coming back onto all fours into tabletop.
So spreading your fingers nice and wide on the inhale.
Allow your belly to drop.
Lift your chest.
And on the X here,
Round your back.
Now we bring that into a little flow as you inhale,
You're arching as you exhale around and sit back onto your heels.
Inhaling,
Coming up,
Arching.
Exhaling two rounds.
Inhaling.
Exhaling to round.
Good.
This time,
Inhale.
I Ching come onto all fours.
And on the exhale,
Lift your hips up and find your way into downward facing dog.
Excuse me.
Walk your feet in place.
And then inhale,
Come forward into a push-up position.
Exhale,
Step your right foot forward.
Step your right foot back.
Inhale exhale left foot forward Left foot back.
Once again,
Inhale,
Right foot forward.
Exhaling back.
Inhale,
Left foot forward.
Exhaling back.
Back into down dog.
Walk your feet forward.
And take a moment here to fold over your legs.
Resting your belly onto your thighs.
Allowing your head to hang.
And then from here,
Draw the navel in and we're going to very slowly roll ourselves up vertebra by vertebra.
Shoulders and head are the last thing to lift.
Good.
And then we'd go back down.
Starting from the chin,
Chin to chest,
Roll your shoulders forward.
And come all the way back down.
And one more time,
Rolling yourself vertebra by vertebra all the way back up to stand.
Beautiful.
Turn your palms to face forward.
Give yourself a moment here.
Connect again to that circle,
To your belly for strength.
Keep your palms open and soft.
What are you inviting in?
Into your day,
Into your practice.
Ah.
Good and then we'll start from here Inhale,
Lift the arms out and up.
And exhale fold forward and down.
Inhale your heart lifts as you exhale step your left foot back Press into your feet and inhale,
Float the arms up.
And exhale,
Reach the arms back.
And again,
You can bring your palms forward in here.
Exhaling back.
And have arms facing forward.
Exhaling back.
Inhale one more time.
Stay here,
Really reach the arms up,
Feel your back legs super strong.
And exhaling hands to the floor step forward inhale to lengthen exhale to fold inhale take the arms out and up and exhale release Second side in,
Herr Liftinger.
X here to fold.
Inhale your heart lift.
Exhale,
Right foot steps back.
Draw your belly in,
Press into your feet,
Reach the palms forward and up.
Exhaling palms next to your body.
Inhaling up.
Exhaling palms back inhaling up exhaling back inhaling up And exhaling back.
This time,
Inhale,
Lift the arms up.
Stay here for an extra breath,
Extra moment to open the chest.
And then exhale,
Hands to the floor and step forward.
Inhale to lift onto the fingertips.
And X here to fold.
Inhale,
Take the arms out and up over your head,
Palms together.
Exhale,
Hands to your heart.
Draw all the energy into the center.
Draw the navel back towards the spine.
And then shift your weight onto your right foot and inhale,
Bring your left knee to your chest.
So option number one,
You just stay here.
Option number two.
You grab your big toe.
And option number three,
You straighten the legs so you can stay whatever.
Whatever feels right for you.
Draw the belly in.
Oops,
Focus.
On a point in front of you.
Floor is a bit uneven here.
Good.
And then from here,
Wherever you are.
Release your hand and straighten that left leg back into a warrior three.
Really,
Really reach back through the here.
Hands could be in front of your heart,
Out to the side.
For more challenge,
You can reach your arms forward.
You choose and then connecting to your core.
Inhale,
Lift the knee back up and exhale,
Place it down.
Second sight.
Find a more even spot.
Good.
As you inhale bring the right knee up.
Take a hold of the knee with your hand.
Find a point of focus for your eyes.
Connect to your core,
Flex your foot.
And then either stay here or grab the big toe.
With your hand,
Maybe straighten the leg in front of you,
Whatever feels right.
Draw the shoulders back.
Good.
And then release your hands.
And straighten the right leg all the way back into a warrior three.
Find your position for your hands Stay focused.
Strong.
And then very gentle,
Slowly bring the right knee back up.
And exhale,
Step the right foot down.
Wonderful.
Let's open.
The arms to each side,
Moving the spine.
This was just a little warm up standing and we're going to go.
To the floor now.
All right.
So from here.
Inhale lift the arms all the way up And exhale fold forward.
Inhale to lengthen lift onto your fingertips exhale walk or step your feet back Inhale one more time.
Come into plank pose,
Push up position.
Push back through the heels.
Inhale exhale right foot steps forward Step your right foot back.
Inhale.
Exhale.
Left foot forward.
Left foot back.
Feel your core.
One more time.
Each side.
Inhale.
Exhale.
Right foot forward.
Right foot back.
Left foot forward.
Left foot back.
And then drop your knees.
And come all the way down onto your belly.
And right away turn around.
Come to lie on your back.
Beautiful.
So here,
Take a moment to hug the knees into your chest.
Make little circles to release any tension from your back.
Go both ways.
Good and then bring your feet parallel to the floor.
Your knees are above your hips and your hands against your knees.
And they're just here for reference.
Point your toes.
Scoop the belly in and up.
Inhale,
Exhale,
Tip your toes to the floor.
Inhale,
Come up.
And axial reach.
In here.
X.
Inhale.
X,
Yeah.
Inhale.
X here.
Inhale.
Exhale,
Five more.
Four.
See you,
Belly.
Three,
Two.
One and release.
Ah.
Good.
Release your arms next to your body.
Draw the shoulder blades a little closer together.
So now for the next one,
It's really important to keep the shoulders.
On the floor as best as you can.
Inhale as you exhale,
Bring the knees to the right,
Hold here.
Inhale to the center,
Exhale to the left.
You could also squeeze something between your.
.
.
Legs,
Sometimes that helps.
A nice and easy go side to side.
And you go exactly to the point.
What you fear.
Your core engaging.
Two more times each side.
Good.
And then release.
And just.
.
.
Move your knees side to side like windshield wipers.
And come back.
To the center,
Walk your feet.
A little closer underneath the knee so when you stretch your arms,
Your middle finger.
Can touch the ears.
And we stretch out the belly with some nice dynamic bridge.
Press into your feet on the inhale.
Lift your hips and your arms.
On the exhale,
Roll yourself slowly back down.
And again inhaling coming all the way up And exhaling all the way down.
Let's use a count of four to come up.
Press into your feet.
Inhale one.
Two,
Three,
Four,
Exhale without a count,
Just coming down.
Now a count of five,
Inhaling one,
Two,
Three,
Four,
Five.
And exhale,
Just releasing down.
One more.
See if you can manage a count of six for the inhale.
Otherwise,
Just go as far as you can.
Inhaling one.
Two three Four.
Five.
Exhaling releasing all the way down And once again moving your knees side to side.
Good.
Now lift your legs up once again.
So it's very important here the leg you are not using stays absolutely straight and the foot flexed and you could also place a book or a block on it.
Just makes it a little bit easier.
And then we're gonna.
.
.
Inhale and exhale open the right leg to the right inhale to the center exhale to open engage your belly Good,
Now we're going to add the arm.
Left arm,
Right leg open.
Good keep breathing i'm gonna do four more one Two.
Three,
And then we switch.
Release your left arm.
Let's start with the leg only.
Left leg out.
And we add the arm.
Go for it.
And open.
Right arm left leg we're gonna do five more five four.
Three,
Two.
And last one.
Good and then hug the knees into the chest.
Once again,
Make circuits,
Moving the knees away from each other.
And then moving the knees towards each other.
And then rocking yourself all the way up to seated.
Straighten your legs,
Shake them out.
Give it a little.
Love to the inner thighs and the outer hips.
We'll have one more.
Round of core and of course we have to do the classic navasana boat pose so arms next to your body very important here draw the shoulders back Look up.
Imagine you have a string attached to your chest.
Don't collapse your chest.
Okay.
Find your sit bones you can start with your hands behind your knees maybe keep your knees bent maybe straighten the legs And we're counting 10,
9,
8.
Seven,
Six,
Five.
Two one and release and fit nice and tall and hug the knees towards your chest.
And then one more time,
Shoulders down,
Heart lift.
Times for it.
Go for it.
Nine,
Eight,
Seven six five four two one and release good job Sigh.
All right,
Slide your right chin in front of your left chin.
I'm going to stretch it out now.
Inhale to sit nice and tall.
Exhale,
Walk your hands forward.
Come onto your elbows if that's available to you.
And as you fold forward,
Feel the stretch in the outer hips,
Your glutes and breathe into it.
With really the biggest breath you can imagine.
Ah.
And then walk your hands back let's switch left chin in front of right chin Because one side is always different than the other.
And how rich the Omsat.
And exhale,
Once again,
Fold forward.
And breathe.
And to the outer hips.
And then walk your hands back and let that go and straighten your legs in front of you,
Shake them out.
Inhale lift the arms and as we exhale fold forward You can also do this with your knees bent.
Or hold on to your shins,
Whatever you can.
Find whatever your range of motion.
Good and then from here slowly find your way back up.
And roll yourself all the way down into Shavasana.
And slowly begin to wiggle your fingers and your toes.
Walk your feet back.
Bend your knees.
Roll over onto your right side.
And then use your left hand to push you back up.
Into a nice comfortable seat.
Take a moment here.
Keeping the eyes closed.
Once again,
Checking in with your body,
Maybe bringing your awareness back to that circle with the point,
The dot inside.
For a moment checking in with your navel,
Your core and feeling the strength that you've created with your practice today.
And bring your hands together in front of your heart.
A moment of gratitude to yourself.
Rolling out your mat today.
Thank you.
Namaste.
