Good morning,
Welcome to your yoga practice today.
It's Kim from Sparkling Soul Yoga.
Thank you so much for joining me today.
I am coming to you from Barcelona,
So I'm very excited to be here.
And I thought that I would take you with me.
So today's flow will be a bit of a strengthening one Don't get too worried.
It's all good.
Some days our strength comes from stillness.
Some days our strength comes from movement.
And then some days it might come from a cup of coffee or rest.
So choose what works best for you.
Please never feel obligated to do anything or everything that I suggest.
Everything that I say is just a suggestion.
It's an offering.
I am just your guide.
So with that in mind,
Coming into an upright position that feels sustainable or doable in your body today.
Legs might be crossed,
They might be out long in front of you,
You might be sitting on a bolster or a block,
Or you could be lying down.
Taking a moment to arrive on your mat.
To connect to your breath.
To connect to presence and if we are in the present moment we have an opportunity to hopefully let go of worries.
Let go of anything that has happened before we've come to class.
Anything that might happen afterwards.
And we just get to enjoy the opportunity for what it is,
Rather than what we think it should be.
Take a breath in,
Take those shoulders up towards your ears.
And then take them back and down on the exhale,
Maybe moving the whole of your torso.
Exhale back and down one more time.
Thank you.
Checking in with how you're feeling today,
Always remembering to practice with kindness.
Honouring and respecting your body where it is at in this moment.
Bringing hands together at heart center.
Fingertips pressing into each other,
Thumbs pressing into the sternum.
Can you take the crown of your head a little bit closer towards the sky?
That's true.
And you notice the parts of your body that are touching the earth right now.
And then taking a moment in gratitude to yourself for showing up today,
Setting aside this time for your health and your well-being.
Thanks.
Side out.
Interlace those fingers,
Push those palms away,
Chin draws towards your chest.
Inhale taking those arms to the sky.
Exhale to the left.
Inhale through centre.
To the other side.
Inhale back through to centre,
Draw those elbows wide,
Opening up your chest and your throat.
Inhale,
Arms towards the sky and then twisting to your left.
You Inhale arms towards the sky and then to the other side.
Inhale,
Arms towards the sky,
Pausing here for a moment,
Active fingers.
Drawing those shoulder blades down your back,
Away from your ears,
Maybe drawing in your belly button.
And then folding forward over your legs.
Bringing yourself all the way up,
Taking those legs out long in front of you,
Tapping out your legs Eventually finding stillness,
Drawing those toes back.
Inhale,
Arms towards the sky.
Exhale,
Folding forwards.
Thanks.
Bringing yourself all the way up,
Taking those hands behind you,
Taking your feet in,
Maybe hip distance apart and then pressing into hands and feet,
Lifting your hips up,
Reverse tabletop pose.
You lowering yourself all the way down then maybe taking those feet as wide as your mat gently windshield wipering your legs from side to side And then eventually finding stillness,
Coming back to a cross-legged position.
If they were crossed,
Taking the other leg in front.
If you're in butterfly pose,
Going back to butterfly.
Inhale,
Taking those arms towards the sky.
Folding forward over your legs.
Okay.
Bringing yourself all the way up,
Interlacing those palms,
Turning them around and pushing them away,
Chin draws towards your chest,
Maybe rounding out your back.
Inhale taking those arms towards the sky and then exhale to the left Inhale through centre.
To the other side.
Coming all the way back through to centre,
Turning to your left.
Taking those arms to the sky and then to the other side.
Taking those arms to the sky and then drawing those elbows wide.
Inhale,
Arms to the sky and then fingertips find the earth,
Drawing your chin towards your chest.
Bringing your gaze up and then turning it to your left.
Gazing over your left shoulder.
Thank you.
Bringing your head through center and then to the other side.
Yeah.
Bringing your head back through to centre and then left ear towards your left shoulder.
You Head comes back up and then to the other side.
You you.
Bring your head back through the centre and then making your way into tabletop pose.
Hands underneath shoulders,
Knees underneath your hips,
Tops of your feet can be flat to the floor or toes can be tucked.
Maybe the edges of your mat are connected with your little fingers.
On an inhale,
Dropping the belly,
Lifting the gaze.
Power poles.
Exhale,
Rounding your spine,
Chin draws towards your chest.
And again,
Inhale dropping the belly,
Lifting the gaze.
Exhale,
Round your spine.
One more time.
Inhale.
Exhale.
Bringing those big toes together to touch,
Sitting your hips back towards your heels,
Child's pose.
Maybe keeping those arms out in front of you.
Knowing that child's pose is always a pose that you can return to throughout your practice or any other future practice that you take.
If any of the poses that are suggested don't feel right in your body.
Take a breath in.
Side out.
Drawing yourself up into tabletop pose,
Tucking your toes,
Lifting your hips up,
Downward facing dog.
Maybe your feet are wide,
Maybe they're closer together.
Hands in line with each other.
Micro bending knees and elbows.
Take a breath in.
Sigh it out.
Bringing those knees down to your mat.
Inhale,
Dropping the belly,
Lifting the gaze.
Exhale rounding your spine into cat,
Untuck your toes,
Sit your hips back towards your heels.
Take a breath in.
Side out.
And then walking those hands back to your knees,
Bringing those knees together,
You're in hero pose.
And then on an inhale,
Taking those arms towards the skies.
Hips come off your.
.
.
Feet.
Exhale coming back into child's pose.
Draw yourself up into tabletop,
Tuck your toes,
Lift your hips up,
Downward facing dog.
Taking your right leg to the sky.
And then drawing that knee in towards your chest.
Inhale,
Right leg to the sky.
Exhale,
Knee to chest.
One more time.
Inhale,
Right leg to the sky.
Exhale lead to chest Right foot meets your left during plank pose.
Lifting your hips up,
Downward facing dog.
Take a breath in.
Sigh it out.
Bringing those knees down to your mat,
Inhale dropping the belly,
Lifting gaze.
Exhale,
Rounding your spine into cat and tuck your toes,
Seat your hips back towards your heels,
Child's pose.
Walking those hands back towards your knees.
On an inhale,
Arms towards the sky.
Exhale,
Child's Pose.
Drawing yourself up into tabletop pose,
Tucking your toes,
Lifting your hips up,
Downward facing dog.
Maybe turning the corners of your mouth up.
What a good idea it was to do this today.
On an inhale,
Left leg reaches for the sky.
Knowing that that right knee can be down,
We can do it from tabletop.
Exhale,
Drawing your knee in towards your chest.
Inhale,
Left leg to the sky.
Exhale,
Knee to chest.
One more time,
Inhale left leg to the sky.
Exhale,
Knee to chest.
Left foot meets your right,
You're in plank pose lifting your hips up,
Downward facing dog.
Take a breath in.
Side out.
Bringing those knees down to the earth.
Inhale,
Dropping the belly,
Lifting the gaze.
Exhale,
Rounding your spine into cat.
Untuck your toes.
Seat your hips back towards your heels.
Child's pose.
Walking those hands back to your knees and then doing this all again one more time.
On an inhale,
Arms reach to the sky,
Hips come off your heels.
Exo child's pose.
Staying here or coming with me,
Drawing yourself up into tabletop pose.
Knowing that you can stay here and extend your leg and then draw your knee in from here.
The other option is lifting your hips up,
Downward facing dog.
Inhale,
Right leg to the sky.
Exhale,
Knee to chest.
Inhale,
Right leg to the sky.
Exhale,
Knee to chest.
One more time,
Inhale right leg to the sky.
Exhale,
Knee to chest.
Right foot meets your left you're in plank pose lifting your hips up,
Downward facing dog Take a breath in.
Sigh it out.
Bringing those knees down to the earth,
Inhale dropping the belly,
Releasing the gaze.
Exhale,
Rounding your spine.
And tuck your toes,
Seat your hips back towards your heels,
Child's pose.
Walking your hands back to your knees.
Inhale,
Arms to the sky.
Exhale,
Folding voice.
Drawing yourself up into tabletop pose,
Tucking your toes,
Lifting your hips up,
Downward facing dog.
On inhale,
Left leg lifts or any breath pattern that works.
Exhale,
Drawing that knee in.
Inhale last leg to the sky.
Exhale,
Knees to chest.
One more time,
Inhale left leg to the sky.
I don't need to test.
Left foot meets your right,
You're in plank pose Pausing here for one more breath.
Lifting your hips up,
Downward facing dog.
Maybe pedaling out those legs.
Take a breath in.
Sigh it out.
Bringing those knees down to the earth.
Inhale,
Dropping the belly,
Lifting the gaze.
Exhale rounding your spine into cat,
Untuck your toes,
Set your hips back towards your heels.
Giving those arms a little bit of a break,
Making a pillow for your forehead with your hands.
Coming back to notice the parts of your body that are touching the earth right now.
Feeling how the breath moves your body.
Take a moment in gratitude to yourself for showing up today,
Setting aside this time for your health and well-being.
You knowing.
That you are strong.
Knowing that you've got this.
Taking a moment in gratitude for our bodies and what they allowed us to do.
For the practice of yoga and the opportunity to practice.
And to the yogis that have come before us.
The Yogis who are with us now.
And the yogis who will come through in the future.
Taking a collective inhale.
Taking a collective exhale.
Knowing you are not traveling on this journey alone.
Bringing yourself up into a seated position.
Hands come to heart center.
Until I see you again,
May you have peace in your thoughts.
Peace in your words and peace in your heart.
From my heart to yours.
Thank you.
Thanks,
Great job.
I bet you have a really lovely day and I look forward to seeing you again soon.
Don't forget to like,
Share,
Subscribe.
Take care,
Bye.
