Let us begin this session.
By sitting down comfortably in a cross-legged posture.
Preferably on a cushion.
So that your hips are lifted.
And your back is straight.
Elbows are close to the body palms resting on your thighs.
Facing up towards the ceiling.
Facial muscles are relaxed.
And just begin by connecting with your breath.
Inviting this fresh morning.
And noticing.
How are you feeling today?
Opening the class.
With an opening mantra Om Bhur-bhuahaswa.
That's a Victor Hariniel.
Hargu Devasya Dheemahi.
You you know PRACHUTAYA Om Shanti.
Shanti.
Shanti.
This mantra is dedicated Feel the solar energy.
And now let us.
.
.
Begin with some gin to warm ups.
So I invite you.
To bring your hands to your shoulders.
Place them on your shoulders.
Getting ready for some shoulder rolls.
As you inhale bring your elbows together.
Lift them up me,
King Ahsoku.
Exhale lower your elbows down bringing them back to the center Inhale lift the elbows,
Circle them around.
Exhale lower them back down One more time.
Inhale,
Lift up.
Exhale with a gentle smile bring the elbows to the front.
And now reverse the circle.
Inhale,
Take your elbows back.
Exhale front.
Inhale elbows go back Exhale front.
Inhale back Exhale front.
And take a deep breath and inhale,
Stretch.
Exhale,
Lower your hands down.
Take a deep breath in and lift both your hands up towards the ceiling stretch up.
Exhale,
Bend your elbows at a 90 degree angle,
Goddess arms.
Inhale stretching the hands up towards the ceiling.
Exhale bending the elbows 90 degrees.
Inhale stretch the arms up once again.
Exhale bend the elbows chest open shoulder blades together And now release your hands back down to your left.
Getting ready for the Surya Namaskara practice.
So let's make our way to the top of the mat by standing up.
Make your way to the front of the mat now.
And stand up nice and tall.
Your feet can be together or hip width distance apart.
And as you reach there,
Lift all your toes up and away from the ground.
And then place them down one by one engaging your feet.
Tuck your belly button in roll your shoulders forward up and back Your palms are facing the wall in front of you.
Chin is slightly tucked in.
Standing up tall like a mountain.
I will be guiding you through three rounds of Surya Namaskara.
The breathing cues are only for transition from one pose to another.
Please breathe normally when you're in a posture.
Take a deep breath in.
And as you exhale.
Bring your hands to the center of your heart.
Pronoun position.
Inhale lift both your hands.
Up and back,
Stretch.
As you exhale begin to fold forward from the hips.
Coming close to the ground you can bend your knees.
As you inhale place your hands on your shins,
Your thighs or on the blocks in front.
Extend your spine.
Exhale fold down one more time Hands to the crown.
Bend your knees generously.
Inhale.
Step your right foot back into low lunge posture.
You can pad your knee.
With a knee pad if you would like to.
Inhale chest is open front knees at a 90 degree angle smile As you exhale shift the front foot towards the back now coming into plank.
Don't dip in your hip.
Nice strong plank.
Inhale lower your knees.
Shift your body weight back.
Exhale lower chest and chin down to the ground.
Hips are slightly elevated.
Now bring your hips down to the ground first,
Feet become flat.
As you inhale,
Lift up into baby cobra.
Elbows close to the body.
Exhale forehead comes down tuck your toes under and lift up into downward facing dog Your head is moving in towards your thighs.
You can pedal your feet if you would like to.
Breathe here.
Beautiful as you inhale step your right foot forward now Coming into low lunge posture.
It's okay to take the help of your hand to step your foot forward.
With the next exhalation,
Step the back foot forward coming into standing forward fold.
Wherever you reach is fine,
Don't overstretch.
Inhale come to flat back position.
Exhale fold down a little bit deeper.
Inhale,
Lift both your hands up and back,
Stretch.
And as you exhale,
Hands come to your heart.
Inhale lower your hands down.
Getting ready to balance out the left side body now.
So inhale.
In Tadasana.
Make any adjustments if you need to in your alignment.
Yes.
Exhale.
Bring your hands to the center of your heart.
Inhale lifting the hands up and above.
Stretching.
Exhale bending down towards the ground.
Inhale to lift up to a flat back position your choice your version Exhale to fall down once again.
It's okay to bend your knee.
As you inhale bend your legs step back using your left foot into low lunge posture once again chest is open.
Front.
Knee stacked above front ankle As you exhale,
Step the front leg back,
Come into plank.
Inhale,
Drop your knees down to the ground,
Shift your body back,
Exhale lower your chest and chin down to the ground.
Some people prefer to bring the forehead down.
Make your choice.
Lower your hips down,
Feet become flat.
As you inhale,
Lift your chest up into baby cobra.
Bring your forehead down to the ground now.
Tuck your toes under.
Exhale and lift up into downward facing dog.
Your body is in an inverted V posture.
Heart is moving towards your thighs.
Fingers can be spread wide apart or close together.
With the next inhalation.
Step your left foot forward in between both your hands.
Coming into low lunge posture.
Back foot can be flat on the ground or your toes can be tucked under A modification for this is you can use blocks and place them under your hands if you find it difficult to reach the ground.
If you don't have blogs,
Please use books or just be on your fingertips.
With the next exhalation step the back foot forward.
Coming into standing forward full.
Beautiful.
As you inhale lift both your hands up and above your head.
Exhale hands to heart.
Inhale lower your hands down next to the body Breathe.
Rest.
And now let's.
.
.
Mikaui.
To the mat in a lying down posture.
So as you lie down flat on your back.
We will end with some cooling down postures.
So I invite you to hug both your knees into your chest.
Holding Your Hands around your knee.
And if your neck feels okay then maybe you can lift your forehead up.
Towards the knees coming into a sweet little ball.
And as you exhale,
Lower your head down to the ground.
Maybe you want to move your ankles to one side and then the other.
And now.
.
.
Allow both your feet to come down to the ground.
Your left knee rests on the ground.
Your right ankle rests on the left knee.
And then hold your left thigh from behind.
You can look at the video if you need to.
Lower your left foot down now repeating on the right side so right foot rests on the ground left ankle rests on the right knee and hold your foot,
Your thigh from behind.
Right shin is parallel to the crown.
This stretches the hamstrings.
Lower balls.
Your legs down to the ground now.
And you can finish with any posture of your choice.
So maybe you want to stretch a little before we come to final rest or shavasana.
The most important posture of our practice.
So see what is it that your body needs.
Maybe you want to do a recline twist.
Maybe you want to rock gently side to side.
Or maybe you're ready for final rest.
So allow your feet.
Become flat on the ground.
Toes playing out towards opposite sides of the mat.
And today I invite you to place your palms on your lower belly.
And just become aware of the breath flowing in.
NL.
Noticing how the belly rises.
As you breathe in.
And how it folds.
As you breathe out.
Relaxing with every outgoing breath.
Sinking a little bit deeper into your mat.
Breathing in I'm aware that I'm breathing in.
Breathing out.
I'm aware that I'm breathing out.
And now.
.
.
You can rest in silence for a couple of breaths.
Gently.
Bringing your awareness.
Back to your body now And perhaps you can begin to move your fingers and your toes.
Getting ready to wake up.
Or if you would like to You can rest still.
A slightly longer duration today.
Taking a nice good morning stretch.
Turn on two.
Any side of your choice.
And then lift yourself up.
Into a seated posture.
Perhaps sitting on your cushion again.
And this time.
Your palms can rest.
In your lap in a cupping posture.
Just notice.
How you feeling?
Towards the end of the session.
Go to pull it go around Karuna avataram Sam sang ar saaram Pooja Gendra Haram Seda Vasantham.
Riddhyaaravindey.
Bhavam.
Bhavani.
Sahitam Namami.
Om Shanti.
Shanti.
Shanti Thank you so much for sharing your time.
And you practice with me this morning.
If you enjoyed yourself,
I recommend coming back to this practice.
Till the time this becomes a habit.
I wish for you a very peaceful morning ahead.
Namaste.
My name is Soumya.
And I will see you soon.
Bye bye.
You
