Hatha Sun & Moon Yoga

This 45-minute hatha yoga class is part of the Come As You Are series. This class invites participants to come to the mat exactly as they are; there is no need for perfection. PJs? Perfectly fine! Hair unbrushed? Great! This class will focus on sun and moon energy and finding the balance between being energized and relaxed.

Transcript

Hi,

Welcome to today's class.

My name is Marlo,

And this is one of our come as you are yoga classes,

Where we don't judge and we don't need anything special to enjoy this class.

You just come as you are and meet us on the mat.

Today we will be doing a sun and moon hatha yoga class,

And we will be using energies of the sun to energize the beginning of our practice,

And energies of the moon to slow down and find relaxation towards the end of our practice.

So go ahead and find a comfortable spot at the top of your mat.

Take a moment to ground in and set an intention for your practice,

Keeping the idea of sun and moon energy and balance in your mind.

So finding a tall mountain pose,

Allowing the palms of the hands to be facing the legs,

Finding a neutral position in the arms,

Focusing on the breath,

Preparing for practice.

Inhaling deeply,

Exhale.

On your next inhale,

Sweep the arms up overhead,

Creating length through the spine.

Exhale,

Allow the arms to come back down towards the side of the body.

Reach your arms up over your head.

One more time as you inhale,

Exhale,

Release the arms back down to the sides.

Inhale,

Sweep your hands up overhead.

Exhale,

Release the hands back down.

Inhale,

Sweep your hands up overhead,

Finding length through the spine.

Exhale,

Forward fold,

Reaching for the floor,

Reaching for the mat.

Inhale,

Find a flat back.

Exhale,

Releasing back down deeper.

Finding cobra,

Into the forward fold.

Can exhale the right foot to the back of the mat,

Left foot meets the right,

Plank pose.

You can lower down knees,

Chest,

Stomach to the mat.

As you inhale,

Press the palms into the mat,

Finding cobra,

Exhale,

Lower and release.

Inhale,

Finding tabletop,

Then downward facing dog.

Take a moment,

Pedal the feet back and forth and downward facing dog,

Warming up through the backs of the legs.

Taking your time,

Remembering to breathe.

And when you're ready,

Inhale,

Bring the right foot to the top of the mat.

Exhale,

Left foot meets the right,

Forward fold,

Reaching for the floor,

Inhale,

Find a flat back.

Exhale,

Forward fold,

Knees can remain bent if they need to.

Inhale,

Root into the ground,

Rise,

Hands up overhead.

Hands meet in prayer,

And then exhale,

Forward fold.

Hands meet the mat,

Knees can remain bent.

Inhale,

Find a flat back.

Exhale,

Step the left foot to the back end of the mat,

Right foot meets the left,

Finding your plank pose.

Then lowering down knees,

Chest,

Stomach to the mat.

Untuck the toes,

Press through the palms,

Lifting into cobra,

Maybe finding more space from your last cobra.

Then exhale,

Releasing the chest back to the mat.

Press back to tabletop or straight back to downward facing dog.

Walk through your ankles,

Your feet,

Warm up through the back of the calf.

Pressing the hands into the mat,

Lifting through the navel.

Remain in downward facing dog.

Inhale,

Step the left foot to the top of the mat.

Exhale,

Right foot meets the left,

Forward fold.

Ground through the feet,

Inhale,

Flat back.

Exhale,

Fold.

Inhale,

Rise to standing,

Rooting through the feet,

Hands up overhead to prayer.

Exhale,

Bring prayer hands in front of the heart,

Center.

Taking a moment to refocus on our intention,

Recenter the breath.

And then inhale,

Sweep the hands up overhead.

Exhale,

Forward fold,

Root through the feet.

Hands connect to the mat,

The feet or your blocks.

Inhale,

Flat back.

Exhale,

Step the right foot to the back of the mat.

And finding a deep lunge,

Rise up,

Hands overhead.

Warrior one.

Inhale,

Focusing on the breath.

Finding a balance between the left and right planes of the body.

Finding balance,

Maintaining your breath.

Then as you inhale,

Exhale,

Step the left foot back to meet the right in plank.

Lower the knees,

The chest,

The stomach.

Untuck the toes,

Finding cobra,

Lifting through the chest,

Gaze is towards the ceiling,

Palms pressing into the mat.

Exhale,

Releasing cobra,

Pressing through the hands,

Finding downward facing dog.

Pedal through the feet,

Press through the palms,

Press through the feet.

Drawing the belly button in towards the spine.

Engaging through the core.

Inhale,

Step the right foot to the top of the mat.

And as you inhale,

Draw your hands up overhead,

Finding warrior one.

Maintaining your breath,

Finding balance between the right and left sides of your body.

As you exhale,

Bring your hands back towards the mat.

Inhale,

The left foot forward,

Meeting it to the top of the mat in forward fold.

Inhale,

Find a flat back.

Exhale,

Press through the feet.

The knees can remain bent if they need to,

Or you can straighten the legs in your forward fold.

On your next inhale,

Rise your hands overhead,

Meeting in prayer.

Exhale,

Forward fold,

Sweeping the hands down to the ground,

Planting them on your blocks,

Your feet,

Or the mat.

Inhale,

Flat back.

Exhale,

Step the left foot to the back of the mat.

Inhaling your hands up overhead,

Finding warrior one.

Extend through the back for a slight back bend.

Hands in prayer overhead.

Exhale,

Release,

Forward fold,

Hands planting on either side of the right foot.

Now the right foot meets the left in plank.

Lowering the knees,

The chest,

And the stomach.

Untucking the feet.

Inhale,

Cobra.

Exhale,

Releasing cobra,

Lying prone on the mat.

Pressing through the palms,

Tuck the toes back into downward facing dog.

Pedal the feet.

Allow any motion you need to release tension throughout the body.

Feeling energized through these sun poses.

Feeling the warmth rise through your body.

Inhale,

Bring the left foot to the top of the mat into a lunge.

Exhale.

On your next inhale,

Rise into warrior one on the left side.

The right foot is extended back.

Hands overhead in prayer.

Inhale,

Exhale into a slight backward bend.

And forward fold,

Exhale.

The right foot meets the left at the top of the mat.

Inhale,

Flat back.

Exhale,

Hands to mat.

Legs can be straight or bent if needed.

As you inhale,

Slowly root and rise.

Hands overhead in prayer.

Inhaling deeply.

Exhale,

Release the hands.

They can come to mountain pose on either side of the body.

Hands neutral facing the legs.

You can externally rotate the hands facing the palms out.

Inhale,

Sweep the hands overhead.

Exhale,

Forward fold.

Inhale,

Lifting,

Finding a flat back.

Exhale,

Pressing the hands into the mat.

The left foot meets the back of the mat.

The right foot meets the left.

Plank pose.

Now lowering down to chaturanga or remaining to do knees,

Chest,

Stomach.

Then inhale,

Pressing up to cobra.

Exhale,

Release.

Downward facing dog.

Maintaining the breath.

Inhale,

The right foot towards the sky.

Exhale.

When you're ready,

Bringing the right foot through and stepping into the top of the mat.

Inhale,

Bring the left foot to meet the right.

Exhale,

Forward fold.

Inhale,

Lifting to a flat back.

Exhale,

Hands to mat fold.

Root through the feet.

Inhale,

Sweep your hands up overhead.

Finding a slight bend through the back and then exhale,

Forward fold.

Hands connect to the mat.

Inhale,

Find a flat,

Straight back.

As you exhale,

Press the left foot,

Then the right to the back of the mat.

Plank,

Press down,

Chaturanga.

Untuck the toes.

Inhale,

Pressing back to cobra.

Exhale,

Release.

Finding a prone position.

Then tucking the toes,

Pressing back to downward facing dog.

Finding balance through the hands,

Through the feet.

Inhale,

Lift the left leg towards the ceiling.

Keep the gaze towards the right foot planted in the mat.

Engage through the core.

Draw the belly button to the spine.

As you inhale,

Draw the left foot to the top of the mat.

The right foot meets the left.

As you exhale,

Forward fold.

Inhale,

Find a flat back.

Exhale,

Forward fold.

Inhale,

Sweep the hands up overhead.

Root the feet into the mat.

Hands meet above the head in prayer.

Exhale,

Release the hands down to the sides.

Standing tall in mountain pose.

You can open the palms to face the front,

Externally rotating the arms.

Reconnect into the breath.

Rooting through the feet.

Now,

Stepping to the long side of your mat.

Reconnect with your feet,

Shoulder width apart.

Hands are rotated externally.

Arms are rotated externally.

Palms facing forward.

Reconnect into your breath.

Reconnect into your intention for today's practice.

Feeling the warmth radiate through your body from our sun salutations.

Feeling energized and motivated.

Inhale deeply.

Draw the feet together side by side.

Inhale and exhale.

Inhale your hands above the head.

Clasping your fingers together.

Allowing the pointer fingers to remain pointed out and the rest of the fingers clasped together.

As you inhale,

Find length and space through the spine and then bend to the right.

Finding a side angle bend through the body.

Breathe.

Experiencing the stretch through the left hand and the left outer side of the body.

When you're ready,

Inhale,

Create length and space coming upright.

As you exhale,

Release the hands.

Allow the arms to be neutral,

Palms facing the legs.

Externally rotate the arms,

The palms face forward.

Inhale your hands up overhead.

Allow the palms to meet.

Release.

Index fingers pointing,

The rest of the fingers clasped.

Inhale,

Lengthen,

Straighten the spine.

As you exhale,

Bend to the left.

Finding a nice stretch,

A comfortable stretch through the right side of the outer body.

Finding your breath here.

Maintaining a comfortable stretch.

When you're ready,

Inhale,

Returning to center.

Exhale,

Release your hands out to the side.

Walk the feet apart,

Externally rotating the hips so the feet should be pointing away from each other.

Taking a nice wide stance.

Inhale the hands up overhead.

Exhale,

Slightly bending through the knees with the exhale,

Bending through the elbows.

Finding a nice stretch through the right side of the body.

Finding sun god pose.

Focusing on maintaining a tall spine,

A straight spine.

Sinking into the hip space,

A lower lunge.

Keeping the shoulders down and away from the ears.

Elbows are bent,

Palms are facing forward.

Arms and shoulders are externally rotated,

Palms facing forward,

And the hips are externally rotated as the feet are turned outward.

Use your breath to sink deeper into this pose if it is comfortable.

Maintain your breath.

Feeling the strength building in your body.

Inhale and then exhale,

Release the hands to come to the top of the thighs.

You can rest a bit of weight into the top of the thighs.

Inhale and as you exhale,

Twist to the left.

Maintaining contact between your hands and the tops of your thighs for support.

Let each breath deepen the twist to a comfortable stretch.

On your next inhale,

Return to center and as you exhale,

Twist to the opposite side towards your right.

Again,

Allowing the breath to control the movement.

Each inhale finds length and space and each exhale you can find a deeper twist.

As you exhale,

Return to center.

Inhale,

Rising back up to a standing position,

Arms overhead,

Palms meet.

Slowly rotate your feet,

Coming into.

.

.

Go ahead and close the left hip,

Bringing the feet to the front,

Internally rotating the leg and you can then open the right hip just slightly further,

So more external rotation through the right foot,

The right leg.

Then as you exhale,

Allow the right hand to meet the right foot.

As you inhale,

Lengthen your left arm towards the ceiling.

Gaze is up towards the ceiling as well.

If it's easier,

You may also gaze down towards the foot,

Choosing whatever's more comfortable for you.

When you're ready,

Exhale,

Lower the left hand down to the mat,

Bringing the left foot to point forward,

Internally rotating the leg,

Finding a forward fold.

The forehead meets the right leg.

Bending through the right knee,

Deepening the lunge,

Allow the left knee to meet the mat,

Coming into runner's lunge.

Untuck the left foot.

Inhale,

Sweep the hands up overhead.

Clasp the hands together,

Index fingers pointing to the sky.

As you exhale,

Finding a slight backbend,

Crescent lunge.

If it's more comfortable,

You may want to put a towel underneath the left knee to relieve some pressure.

As you exhale,

Release your hands,

Connecting the palms to the mat on either side of the right foot.

Inhale,

Release the hands.

Rotate your body.

We're going to be going into a half squat.

So turn your body towards the long edge of your mat,

Extending the left leg out,

Flexing through the foot,

Drawing the toes towards the shin,

And squatting onto the right foot.

Hands are in front of the body,

Connected to the mat.

If it's within your practice,

You can lift your hands,

Bringing them to heart center,

Or you can remain with them connected to the mat.

Finding a deep stretch through the outstretched left leg,

Remembering to keep the foot of the left leg flexed.

Using the calf muscle,

The back of the hamstring,

Drawing the toes towards the front of the shin.

As you exhale,

Unconnect your hands,

Bringing them back to the mat if you were in prayer,

And then just taking a moment to find a little bit of movement in this pose,

And then we will slowly crouch to the opposite side.

So now the left knee will be bent and the right leg will be extended out to the side.

The right foot is flexed,

Drawing the toes towards the shin,

Flexing through the calf muscle,

Stretching through the hamstring of the right leg.

The hands are planted into the mat in front of you for balance,

Or if it's within your practice,

You can inhale,

Rise,

And bring your hands to meet at heart center,

Palms touching.

Whichever option works for you,

Remembering that we are meeting each other here on the mat as we are.

Now,

Do what's right for your body.

Finding the deep stretch through the extended right leg,

Finding a deep stretch from the flexion of the toes.

When you're ready,

You can rotate the body to the left,

Facing the long end of your mat,

Coming into a runner's pose,

Lowering the right knee down to the mat,

The left knee's at the top of the mat.

Untuck the toes,

Inhale your hands up overhead,

Pressing the left foot into the mat,

Finding length and strength through the spine.

Inhale,

And as you exhale,

Take a slight back bend,

Finding a crescent lunge.

Again,

If you need extra cushion under the right knee,

You can use a towel under the knee.

Finding your slight back bend,

Stretching to a comfortable tension,

Pressing through the left leg for balance,

Noticing the different poses on the left and right side of the body,

The different placement of the legs,

Finding balance between them.

Then as you exhale,

Forward fold over the left knee,

Hands meet the mat on either side of the left foot.

Tuck the right toes under,

Inhale,

Lift to a forward fold,

Left foot at the top of the mat,

The right foot is back.

The forehead aims to meet the left leg.

When you're ready,

Inhale,

Rotate the left foot out,

So externally rotate,

Sorry,

The right leg.

Keeping the left hand firmly planted to the mat or on top of the foot,

And then inhale,

Extend the right arm to the ceiling.

The right arm is externally rotated,

The palm facing out.

The right leg is stepped back,

Externally rotated through the hip.

For a side angle.

The gaze can be up towards the ceiling or down towards the foot,

Whichever allows you to find more balance and security within the pose.

When you're ready,

Inhale,

Rise to standing.

Internally rotate both feet so that they are facing forward and neutral.

As you exhale,

Allow the hands to come down to the sides of the legs in a neutral position.

Inhaling and exhaling deeply,

Focus on the breath.

On your next inhale,

Sweep the hands up overhead.

Exhale,

Forward fold.

Toes are facing forward,

Legs are wider than shoulder width apart,

Forward fold.

Take a moment,

Rock side to side,

Finding space and length through the spine,

Deepening the forward fold with each breath.

As you inhale,

Create space.

As you exhale,

You can settle deeper into the fold.

Then slowly begin to walk your hands towards the right foot.

Open through the right hip,

Externally rotate the right foot,

Coming into runner's lunge,

And then press both feet back to downward facing dog.

Inhaling to plank,

Exhale,

Chaturanga.

Untuck the toes,

Prone position,

Press the palms into the mat.

Inhale slowly and with control.

Walk the forearms out in front of you,

Connecting them to the mat.

Keep the forearms connected to the mat as you lift through the chest,

Finding a slight bend through the back.

Toes are in extension,

Untucked,

Away from the shins.

Keep the shoulders down and away from the ears.

Just find a gentle stretch through the spine.

Slowly exhale,

Release the forearms from the floor,

Press the palms into the mat,

And gently find your way to a supine position,

Laying flat with your back connected to the mat,

Finding a moment of pause.

Then inhale,

Stretch your hands up over head,

As you exhale,

Draw the hands towards the left side of the body and draw the feet towards the left side of the mat,

Creating a crescent shape with your body towards the left,

Finding a gentle stretch from head to toe,

Feeling the gentle stretch through the outer right side of the body,

Remaining here,

Breathing gently.

When you're ready,

You can,

On your next exhale,

Release the body,

Coming back into a straight supine line.

Inhale,

The hands up overhead,

Stretching the feet and the hands in opposite directions,

Full body stretch.

And when you're ready,

Exhale,

Release.

Next,

You can draw the feet towards the right corner of your mat,

And inhale,

Stretch the hands up overhead,

And then pull the arms towards the right side of the mat as well,

Creating a crescent shape with your body in the opposite direction.

Now feeling a gentle stretch through the outer left side of the body,

Slowing down,

Paying attention to the breath,

Allowing a gentleness to return to the body.

When you're ready,

Exhale,

Releasing the pull,

Remaining back into a neutral position.

You can draw the heels of the feet closer towards the pelvis,

And then windshield wiper the knees from side to side,

Just taking a moment to release any tension that you may be feeling in the spine,

Through the hips,

Oscillating each leg separately,

Internal rotation,

External rotation.

As you windshield wiper the knees,

Gently and with control.

Begin to settle in to a supine butterfly pose.

So draw the soles of the feet together and allow the knees to fall away to either side,

Externally rotating through the hips.

The arms are neutral.

They can be placed on the abdomen,

Palms facing the belly,

Or you can extend both of your arms out to the side and externally rotate so that the palms are facing up.

Choose whichever variation feels more comfortable for your body in the moment.

You can also place blocks under each knee on the outside to support your supine or reclined butterfly.

Taking a moment here,

Reconnecting into the breath,

Channeling the calming,

Relaxed energy of the moon,

Quieting down the thoughts,

Returning to our intention of balance,

Slowing the breath,

Savoring the moment,

Quieting the thoughts,

Savoring the moment.

You can remain in a reclined butterfly pose if this is comfortable,

Or I invite you to extend your legs out straight,

Finding whatever placement of the legs is more comfortable for your body.

Again,

The hands can be outstretched to the side,

Palms facing up.

You can externally rotate through your shoulders,

Allow the palms to face up for receiving,

Or you can internally rotate the shoulders,

Palms facing the earth to focus on grounding and connecting.

As we come into savasana,

Remember the intention you set at the beginning of this practice,

And remember the purpose of this practice.

As you are yoga is designed to meet you wherever you are,

Come as you are and join us on the mat.

So take a moment to thank yourself for being here,

No matter what was going on in your day,

You took the time for this practice.

So give yourself a hug,

And then settle in to the relaxing savasana.

Slowly and gently,

Returning back to the body,

Back to the present moment,

Can keep the eyes remaining closed or flutter them open if you're ready.

Gently make your way to fetal pose towards the right side of your body,

Channeling our sun energy once again,

Becoming ready to rise.

Taking your time,

Moving at your own comfortable pace.

There's no rush.

This time is yours.

If you have not made it into your fetal pose on the right side of your body yet,

Begin to make your way there now.

Waking from your rest.

From your fetal pose,

Place your hands firmly into the mat and support yourself as you find your way to as tall seated position.

Again,

The eyes can remain closed or you can flutter them open now if you're ready.

Finding your comfortable position,

Tall seated pose.

Imagine stacking one vertebrae on top of the other.

Rotate the shoulders down and away from the ears.

The arms can be resting on the legs.

You can open the palms for receiving externally rotating through the arms.

Or if it's more comfortable,

You can bring your hands to heart center in prayer.

Take this moment again to reflect on your intention that you set at the beginning of practice.

Congratulate yourself for making it to the mat no matter what the circumstances of the day were.

We're here to meet each other as we are simply for a yoga practice.

I hope you enjoyed this sun and moon hatha class and remember to find the balance between energy and rest in your day to day life.

So on your next inhale,

Sweep your hands up overhead,

Eyes open,

Finding a tall stretch through the spine and then exhale,

Sweeping your hands back down towards the mat.

Inhale,

Sweep your hands up overhead one more time,

Inhaling,

Filling the lungs,

Stretching through the spine,

Reawakening the body.

Invigorated with new breath,

Exhale,

Release your hands back down to the mat.

One more awakening breath,

Inhale,

Sweep the hands up overhead.

Exhale,

Slowly,

Gently release the hands to the mat.

Bringing your hands into prayer at heart center,

Eyes closed,

Take one last moment,

Reflect on your intention.

Reflect on the idea of balance between energy and rest.

Inhale,

Exhale,

Open the eyes if they're closed.

Inhaling one more time,

Exhaling.

Thank you for joining me for this as you are yoga class.

I hope you enjoyed sun and moon hatha and I hope to see you at the next class.

Have a wonderful rest of your day.

Be well.

Class has ended.

Reviews

Great verbal cues and sequencing!