Hi,
I'm Asa.
Let's do some yoga.
We're gonna start in Mountain Pose or Tadasana.
With feet about hip width distance apart.
If you'd like,
You can bring them to big toes to touch.
And we're going to lift up through the crown of the head standing nice and tall Draw your shoulder blades together and down your back.
And reach your fingertips down towards the ground.
And as we begin our practice here in mountain pose,
Feeling that stability beneath us in the earth.
Start to slow your breath down.
Lengthening your inhales and your exhales.
Kind of welcoming yourself to your practice today.
Next we'll move into some neck stretches.
Whenever you're ready on an inhale,
Find a little more lengthening through the crown of your head.
And then on the following exhale,
Tip your right ear towards your right shoulder.
No need to push it or force anything here.
Just allow that ear to float towards your shoulder,
Feeling a nice stretch on the left side of the neck.
Reading nice and deep here.
And then when you're ready on an inhale,
Lift your head up back to center.
Waiting for that exhale to tip your left ear over towards your left shoulder.
Feeling that lengthening in the right side of the neck.
And when you're ready,
On an inhale,
Float your head back up to center.
And I'll move through some shoulder circles.
So just gently bringing your shoulders forward,
Up and back.
Moving at your own pace.
Moving through your range of motion.
And after a few rounds,
Reverse direction.
Like nice and slow.
And after that third circle,
You can release that,
Shake it out a little bit.
Then we'll move into some side bends.
So inhale arms out to the side and overhead.
On an exhale,
Tip over towards your right.
You can take your right hand and grab a hold of your left wrist.
And reach those left fingertips over to the side.
Press down into your left foot.
Like a nice stretch on the left side of the body.
Stay here for a couple breaths.
And on your next inhale,
Reach both arms overhead to center.
And we'll float over to the left side this time.
And you can take that left hand.
Bring it over to your right wrist and reach over to your left.
Ground down into your right foot.
There's a tendency sometimes to.
Kind of draw your chest towards the ground so you can open it up to the side.
One more breath here.
And an exhale.
And then on your next inhale,
Float back up to center.
Release your hands out and down.
And then we'll meet if you haven't already at the top of the mat.
For a little chair pose flow.
So perhaps stepping the feet about hip width distance apart,
Or you can bring your big toes to touch.
Lift up through the crown of the head.
And on an inhale,
We're going to reach the arms forward and up.
And on the exhale,
Bend your knees and reach your hips back behind you for a chair pose.
Now you can keep your arms reaching upwards,
You can reach them straight in front of you,
Or you can even bring your hands to prayer.
Right in front of your chest.
We'll hold this here for a couple of breaths.
You might take a peek down.
Make sure you can still see your toes really reaching your hips back as if you were sitting in an invisible chair.
One more breath here.
And on your exhale,
With bent knees,
Slowly release chair pose into a forward bend.
You can keep your knees deeply bent here.
And maybe find a little bit of swaying here.
Release your head.
You can nod your head yes and no.
Being really gentle to your hamstrings however they are feeling today.
Allow gravity to Provide a little bit of space in between your vertebrae.
And when you're ready,
On your next inhale,
We'll come up to a halfway lift.
So inhaling,
Float your hands either to your shins or to your thighs.
Reach the crown of your head forward.
Find a nice flat back.
Super strong core to support your back.
And then exhale,
Bend your knees again and fold.
From here,
We're going to come all the way up to chair pose.
So bend your knees,
Inhale,
Swoop your fingertips down and forward,
Coming back to chair.
Maybe arms are reaching up.
Maybe they're forward.
Or maybe they're at the chest.
In Anjali Mudra.
We'll take a couple breaths here.
Really root down into all four corners of your feet.
Maybe sit a little bit deeper for this last breath here.
On your exhale,
Slowly fold forward into a standing forward fold.
From here,
Inhale,
Half lift.
And exhale fold.
Next,
We're gonna step back to downward facing dog.
So plant the hands.
Either take a few steps or one giant step all the way back to down dog.
Fingers are spread wide on the mat.
And you can slowly lower one heel at a time,
Kind of pedaling the feet.
And sway your hips from side to side.
Nod your head yes and no.
Really any movement here that feels nice in your down dog.
When you're ready,
We'll take an inhale and lift the right leg back and up,
Three-legged dog.
And exhale,
Bend the knees.
Step your right foot up towards the top of the mat.
You might come onto fingertips here.
And then we're going to rise up into a lunge position.
So when you're ready,
Super strong core on an inhale.
Float all the way up.
So our hips are facing forward.
All 10 toes are facing forward and the back heel is lifted.
Inhale,
Arms forward and up.
And then exhale,
Keep your lower body where it is.
We're gonna reach your arms forward and back,
Kind of flying your arms back.
You might even lean forward a little bit.
Inhale,
Arms forward,
Torso up.
Exhale,
Reach your arms forward and.
Strong core,
Inhale,
Arms forward and up.
Last one,
Exhale forward and back.
From here we're going to come into a twist.
So you can plant your left hand down on the mat or on a block if you've got it.
Wait for an inhale to swoop your right arm over to the right.
And point your right fingertips up towards the sky.
Now your gaze here can either be down at the floor.
Over to the side.
Or up towards the sky.
Check in with your breath.
See if you can slow your breath down.
Find a little bit more ease in your breath.
One more breath here.
And on an exhale,
Slowly bring your hand back to the mat.
And we'll step back to down dog.
Feel free to take a moment here to reset,
Maybe pedal the feet out.
Sway the hips.
And then when you're ready,
We'll move to the left side.
Inhale,
Left leg back and up.
Three-legged dog.
And exhale,
Step your left foot up towards the top of the mat.
When you're ready.
Inhale up.
To that lunge position.
Inhaling arms forward and up.
And then on the exhale,
Same thing.
We're going to swoop the arms forward and back.
Lean forward just a bit.
Couple more times like that.
Inhale,
Arms up.
And exhale,
Arms forward and back,
Lean forward.
Last one,
Inhale up.
And exhale,
Lean forward.
From here,
We're gonna float the hands back down to the mat.
Plant the right hand down on the mat and wait for an inhale to swoop your left arm over to the side and overhead.
Few breaths here.
Maybe on your next in-house,
If you can open your chest a little bit more towards the side.
And then on your next exhale,
Float your left hand back down to the mat and step it back to downward facing dog.
From here We're gonna lift the heels up,
Shift the hips forward,
Bringing the shoulders over the wrists for a plank pose.
You can keep the hips high.
Or you can lower your knees.
Take a deep breath here.
And on your exhale,
We're gonna slowly lower the chest,
Lower the torso,
All the way down to the mat.
Untuck your toes.
And on your next inhale,
Lift your chest,
Lift your head,
Baby cobra.
Exhale lower.
Inhale left.
Exhale to lower.
Last one,
Inhale,
Lift,
Maybe floating your hands up off the mat.
And exhale lower.
Tuck your toes.
Inhale,
Lift your hips up and back to Downward Facing Dog.
From here,
We're gonna step the right foot up towards the top of the mat.
Spin your left hill down.
And swoop your arms on an inhale forward and up to warrior two.
So once you get here,
Maybe checking in with your stance.
The right toes are facing forward to the top edge of your mat.
The back foot is almost parallel to the back edge of your mat,
But turned in just slightly.
So your hips,
Your torso is open to the side.
Bring your arms out to a T and the gaze over the right hand.
We'll stay here for a few breaths,
Feeling the strength.
In your body.
Even if there's a little bit of Shaking.
Breathe nice and slow.
On your next inhale,
Flip the front palm.
And reach your right hand up overhead for a reverse warrior.
Left hand can slide down the outside of your left leg.
Exhale back to warrior two.
Inhale,
Reverse.
And exhale,
Warrior two.
Last one,
Inhale,
Reverse.
And exhale warrior.
From here,
We'll move into triangle.
Straighten your front leg.
Take a deep breath in.
Read your right fingertips forward and on the exhale,
Tip.
The side bringing your right hand maybe to your right shin it could even be up on top of your right thigh you decide how deep you want to come into this fellas The left hand can be on your left hip.
Or you can reach it high up to the sky.
Gaze can be down at the mat,
Out to the side,
Or overhead.
One more breath here.
And on your exhale,
Use your core.
Draw your torso back up to center.
Bring your hands to your hips.
Rotate your.
.
.
Right toes in.
Facing the long edge of the mat.
We're gonna do that same sequence on the other side.
So rotate your left toes towards the top edge of the mat.
Turn your back toes in slightly.
Bend your left knee.
Find your warrior too.
You might draw your shoulder blades towards each other,
Finding a little bit more opening in your chest.
And then when you're ready,
We'll flow.
So inhale,
Flip the front palm,
Reach it overhead,
Reverse.
And then exhale back to Warrior II.
A couple more times just like that.
Inhale,
Reverse warrior.
And exhale,
Warrior two.
Last one,
Inhale,
Reverse.
And exhale,
Warrior two.
From here we'll straighten the front leg.
Inhale,
Reach your fingertips forward,
Forward,
Forward,
And wait for the exhale to rotate into your triangle pose.
Maybe your hand comes to your shin.
Maybe it's to your thigh.
Maybe you have a block.
If you've got a block that can be handy.
And the other hand can either reach up towards the sky.
Or rest on your hips.
Couple of breaths here,
Focusing on extending or drawing your heart towards the side of the room.
One more breath here.
On your exhale,
Use your core.
To rise back up.
Bring your hands to your hips.
Parallel your feet,
Maybe even bringing them just a little bit closer together.
Let's take a deep breath in.
On your exhale,
Bend your knees slightly.
We're gonna reach our chest and our head forward to a wide legged forward bend.
Go nice and slow here.
You're welcome to stop about halfway,
Resting hands on blocks.
Maybe your fingertips reach the mat,
Or maybe you can fold even deeper.
So whatever feels good here,
You can always adjust the distance between your feet.
I invite you to bring a slight bend to your knees.
Just take off a little bit of that.
Pressure on the hamstring.
Stay here for a few breaths.
Just finding.
Whatever feels good.
So that might be some movements weighing from side to side.
Or maybe you.
.
.
Find a little bit of stillness.
Notice your breath again.
Slow it down deep inhales.
Long,
Slow exhales.
And when you're ready,
If your head is upside down,
Very slowly bring your gaze.
Right beneath your face,
You're looking straight down to the floor.
And then slowly and carefully we'll walk our hands and kind of pivot our feet to face towards the front of the mat.
But we won't be here long.
We're gonna step back to Downward Facing Dog.
One last down dog.
For this session.
And then lower your knees and come into child's pose.
Knees wide,
Big toes touch.
And reach your chest down towards the mat.
A few options here,
You can rest your forehead on the mat or you can stack palms or even stack fists to get a little bit of lift.
We'll take one more deep breath here.
And on your exhale,
Slowly walk your hands back towards you,
Bringing your chest and your head up.
We're going to move into.
Baddha Konasana Bound Angle Pose.
Sitting on the mat with the soles of the feet touching Slide them in towards your body.
And allow your knees to fall out to the side.
It doesn't matter at what height they are,
They might be way up here,
They might touch the ground.
What matters is just feeling a nice stretch on the inside of the hips.
You can hold on to your ankles,
Hold on to your feet.
Inhale,
Lift up through the crown of your head.
And either exhale,
Hold it here,
Or maybe just hinge forward with a flat back slightly.
That'll intensify the stretch.
And when you're ready on your next inhale,
Lift back up.
And we'll end in a seated position.
That could be cross-legged position.
Sukhasana,
Lotus,
Half lotus,
Take your pick.
Inhale,
Arms out to the side and overhead.
Maybe the gaze comes up,
Palms touch.
And on your exhale,
Slide your hands down to heart center.
Thank you so much for practicing with me today.
The light in me sees and honors the light in each of you.
Namaste.
