Hi,
I'm Asa.
Let's do some yoga.
We'll begin in a comfortable seated position.
Lift up through the crown of your head.
Relax your shoulders down and when you're ready,
Tip your right ear towards your right shoulder,
Feeling a nice stretch in the left side of your neck.
On an inhale,
Float your head back to center and wait for the exhale to tip your left ear towards your left shoulder,
Finding a nice stretch in the right side of your neck.
On your next inhale,
Bring your head back to center and make your way to a tabletop position.
Wrists under shoulders,
Knees under hips,
And find a nice neutral spine.
On an inhale,
Drop your belly,
Reach your chest and your head up and exhale,
Rounding your back,
Chin towards your chest.
Flow just like this through Cat-Cow.
Exhaling,
Rounding your back,
Tailbone down,
And inhale,
Tailbone up,
Chest and gaze up.
Let your breath lead the way as you flow back and forth.
And after your next exhale,
Make your way to a neutral spine.
We'll set up for Thread the Needle.
On an inhale,
Draw your right arm out to the right and up towards the sky and exhale,
Thread it underneath your left arm,
Resting the side of your head on the ground,
Your right shoulder on the ground.
You can either reach your left hand up on the mat or overhead and back behind you,
Tucking your fingers right in your hip crease.
Take one more deep breath here.
If you're in the bind,
Float your hand back to the mat and come back to a tabletop position.
Inhale,
Open the left arm up and on the exhale,
Thread it down,
Bringing the left shoulder to the mat,
Left side of the head to the mat,
And either reaching the hands up further on your mat or lifting your arm up and bringing it back behind you in a bind.
And continue to breathe deeply here.
Relax your jaw,
Relax your face.
If you're in the bind,
You can release your hand back to your mat and then make your way back to a tabletop position.
From here,
Set the knees back a few inches,
Tuck the toes,
Take a deep breath in and on your exhale,
Send your hips back and up to downward-facing dog.
Once you get there,
You can drop one heel down towards the mat at a time.
Maybe sway the hips from side to side if you'd like.
Any other movement here that feels nice.
You can nod the head yes,
No,
And then on an inhale,
Swoop the right leg back and up to three-legged dog and then exhale,
Step the foot forward to the top of the mat,
Lowering your back knee and lifting up to a low lunge position.
Hands on the front knee,
Lift up through the crown of your head.
Option two,
Leave the hands where they are or swoop them forward and up and then on the exhale,
Bring your left hand down to the mat as you open your right arm out to the side and overhead.
Gaze can be down,
Out to the side or overhead.
One more breath and then on the exhale,
Unwind and step back to downward-facing dog.
Inhale the left leg back and up and then exhale,
Step it forward,
Lower the back knee and slowly rise up to that low lunge position,
Either leaving your hands on your knee or floating them up and overhead.
One more breath here and then on your exhale,
Float your hands back down,
Plant the right hand on the mat and inhale,
Open your left arm out to the side and overhead.
On your next exhale,
Bring your left hand back to the mat,
Lift your back knee and step it back to downward-facing dog.
Inhale,
Look towards the top of the mat and take some baby steps all the way up to the top.
Once you get there,
Allow your head to hang,
Bend your knees generously and spend some time here in this forward fold,
Maybe grabbing a hold of opposite elbows,
Option to sway from side to side.
And then on an inhale,
Rise up to a halfway lift and then exhale,
Bend your knees,
Sink your hips down to Malasana,
Yogi squat.
Hands to heart center,
Elbows gently open the knees,
Lift up through the crown of your head.
Remember to breathe deeply here.
One more deep breath here and then on your exhale,
Release your hands back to the mat,
Lift your hips up and step it back to downward-facing dog.
On an exhale,
Lower your knees to the mat,
Step them wide,
Big toes to touch,
Reach your hands forward and melt your chest towards the mat for child's pose.
With each exhale,
Allow your body to sink a little deeper,
Relax a little further.
One more deep breath in and on your exhale,
Slowly press it up and come to a comfortable seated position.
Thank you for joining me today.
Namaste.
