Today we're going to begin in tabletop pose,
Come onto your hands and knees,
Spread your fingertips wide,
Press into the palms of the hands and then inhale,
Drop the belly,
Lift the gaze and as you exhale round through the spine and bring your chin to your chest.
Inhale,
Lift the gaze and exhale to round through the spine.
Keep moving here through your cats and cows,
Connecting to your inhales and your exhales.
Walk your hands forward a few inches and as you inhale round through the spine,
Lower the hips and come into cobra pose.
Exhale,
Bring your hips back towards your heels,
Draw your chin towards your chest.
Inhale to round forward and lower the hips down,
Lift the heart and then exhale,
Send the hips back towards the heels,
Chin to chest.
Keep flowing here with your own breath and then send the hips back towards the heels,
Pause here and draw your hands back towards your body.
Come to stand on the knees,
Round through the spine,
Let the arms hang heavy,
Slowly vertebrae by vertebrae,
Straighten your spine and roll your head up.
Bring your knees slightly wider than hip width distance apart,
Inhale,
Reach the arms up overhead,
Interlace your right fingertips around your left wrist and take a side bend to the right.
Inhale,
Come back through center,
Left fingertips will grab right wrist and bend to the left.
Inhale back through center and reach the arms up,
Exhale cactus the arms,
Bend the elbows and inhale,
Reach the arms up high and send the hips back towards the heels.
Place your right fingertips behind you,
Inhale to lift the hips,
Open the heart,
Reach your left arm up and over,
Gaze up at the sky and then release your hips down towards your heels,
Reach your left arm forward,
Round through the spine,
Come all the way over to the left,
Left fingertips come down to the ground,
Lift the hips,
Open the heart and breathe.
Lower the hips back down,
Round through the spine,
Reach the right arm forward and come into a restorative child's pose.
Rest your forehead down,
Arms rest alongside the body,
Palms face up and take a few deep breaths here.
And with your next breath,
Interlace your fingers into a fist behind your low back,
Press your palms together,
Reach your fists up overhead,
Squeeze the shoulder blades together,
Breathe into the shoulders and the chest.
Take one more breath.
Lower your fists down towards the ground,
Inhale to lift yourself up,
Keep pressing the palms together,
Peel open the heart towards the sky and then release your hands out in front of you.
Come through tabletop pose,
Tuck the toes,
Lift the hips,
Downward facing dog.
Find any movement here that feels good.
Pedal out through the feet,
Roll out through the ankles and then find stillness in your downward dog.
Relax the head and neck,
Hips lifted high.
Come into three-legged downward dog,
Root down through the left foot and then inhale with the right leg high,
Hold here.
Continue to press down evenly through the palms and then send the right foot forward.
Come into pyramid pose,
Straighten out the right leg,
Square off your hips,
Come up high on the fingertips,
Inhale,
Lift the gaze,
Flatten the back and then exhale forward fold.
Release your forehead towards your right leg,
Relax your entire backside body and breathe into the hamstrings.
With your next inhale,
Lift your gaze,
Bend into your front knee,
Lift yourself up into high lunge,
Open up into warrior two,
Spin your back foot flat and extend your arms out wide.
Triangle pose,
Straighten the right leg,
Release your right hand down and reach the left fingertips towards the sky.
Now use your core to lift yourself up,
Reverse triangle pose,
Breathe into the right side body and then cartwheel the hands down,
Lower into a low lunge,
Drop your back knee down,
Come into a twist,
Left hand stays down,
Right arm reaches up,
Release your right hand down,
Come back through tabletop and lower all the way down to your belly.
Inhale for cobra pose,
Open the heart,
Relax the shoulders and exhale.
Tuck the toes,
Lift the hips,
Downward facing dog.
Three-legged dog,
Root down through the right foot,
Left leg lifts.
Take a breath here and then step the left foot forward,
Coming into pyramid pose,
Straighten out the left leg,
Inhale high on the fingertips,
Hips face forward,
Lift your gaze and then exhale,
Forward fold.
Take two to three breaths here.
Lift your gaze,
Bend into your front knee,
Inhale high lunge,
Gaze out ahead of you,
Core engaged.
With your next breath,
Open up into warrior two,
Gaze over your front middle finger.
Triangle pose,
Straighten out your front leg,
Release the left fingertips down,
And gaze up at the right fingertips.
Root down through your left foot,
Lift yourself up,
Come into reverse triangle pose,
Breathe into the left side body,
And then cartwheel the hands down and come into a low lunge,
Drop your back knee down,
Reach your left arm up for a twist,
Release your left hand down,
Bring your left knee back to meet your right knee,
Move through tabletop pose and come all the way down to your belly,
Bring your hands towards your low ribs,
Inhale,
Lift yourself up for upward facing dog,
Hold here,
And then release your knees down,
Send your hips back to stack over the knees,
Walk your hands forward for melting heart pose,
Relax your forehead on the ground,
Breathe into the chest,
Press into your palms to lift yourself up through tabletop pose,
Slide your knees forward,
Cross your ankles,
And come into a comfortable seated position,
Lean your head back,
Feeling the stretch in the front of the throat,
The neck,
And then begin to roll your head,
Let your head be heavy,
Shoulders relax,
Continue to move your head freely with no restriction,
And moving with your breath,
And switch directions,
Now moving your head in the other direction,
And then lift the head,
Bringing it back to center,
Close your eyes,
Take a deep breath in through your nose,
Open your mouth,
Release the breath out,
Again,
Breathe in deeply through your nose,
And exhale out through the mouth,
Feel the shoulders relax,
Arms heavy,
Feel your sit bones connected to the ground,
And notice how you feel,
Notice any physical sensations in your body as you breathe.
Thank you for joining me on the mat today,
I will see you tomorrow.
