I'm Asa.
Let's do some yoga.
Find a comfortable seated position.
Maybe Sukhasana,
Lotus pose,
Or just simple cross-legged pose.
Sit up nice and tall.
Rest your hands on your thighs.
And close your eyes if that feels comfortable.
You can always leave your eyes open with a soft gaze on the floor a few feet in front of you.
We'll just start our practice with a few deep breaths.
Breathing in through the nose.
And out through the mouth.
Allow each breath to welcome you to your yoga practice today.
And after that last exhale,
You can either leave your eyes closed or open.
We'll move into some side bends and some twists.
On an inhale,
Float both arms out to the side and overhead.
And then on the exhale,
Take your right arm and float it back down to the mat,
Reaching your left arm over to the side for a nice side bend in the left side body.
Stay here for a few breaths.
Bringing your full awareness to each breath.
And to the sensations in your body as you stretch.
When you're ready on your next inhale,
Float both arms up towards the sky.
And then exhale,
Tip over towards the other side.
Ground down through your right hip.
Couple more breaths here.
And then on your next inhale,
Float both arms up towards the ceiling.
This time on your exhale,
Rotate your torso over to the right and float your hands down.
Maybe the left hand comes on top of the right knee and the right hand comes behind you.
Inhale to lift and lengthen through your spine.
And exhale to twist.
On your next inhale unwind and float both hands up towards the ceiling.
And then exhale twist over towards your left.
Right hand comes to left knee.
Left arm back behind.
Inhale to lift.
And exhale to twist just a little bit deeper.
Inhale,
Float both arms back up.
Palms touch,
And exhale,
Hands to heart center.
Let's make our way into child's pose next.
So starting in a hands and knees position.
And then step your knees wide.
Bring your big toes to touch.
And slowly sink your hips back.
And reach your hands forward on the mat.
Your chest might reach the mat,
It might not.
Rest your forehead on stacked palms or stacked fists.
Or if you have a block,
You can grab that as well.
Enjoy two more deep breaths here.
Feeling your body really sinking into the earth.
Releasing any tension.
Letting go of any thought.
And allowing yourself to fully Immerse yourself in your yoga practice today.
On an inhale,
We'll float it back up to hands and knees.
Spread your fingers wide.
And bring your wrists under your shoulders,
Knees under hips.
Finding a neutral spine here,
Gazes down towards the mat and then a few inches up.
Next,
We'll move into some hip circles.
You can kind of shift your weight over a little more into your.
.
.
Left hand and your left knee will keep the right hand on the mat and on an exhale with the core engaged float your right knee up and out to the side You can flex your toes.
And then when you're ready,
Start to make big circles with your knee.
Bringing your awareness to your right hip socket.
Trying to find.
Nice range of motion in there and go slow.
And then when you're ready,
You can go ahead and reverse direction.
And as you circle your knee,
And open up your hips.
Remember to breathe.
One more circle here.
And then release your knee down to the mat.
We'll tuck the toes,
Sit back on the heels for a little toe stretch.
Shake out the wrist.
Get a little stretch in the toes.
And then on the exhale,
We'll bring the hands back down to hands and knees and do that same little sequence on the other side.
So on an exhale,
Shift your weight a little bit over into the right-hand side.
As you float your left knee up,
Hold it here just briefly.
Left glute turn on,
Your core turn on.
And then when you're ready,
Start to make circles.
Seeing if you can draw those circles with your knee as wide as you can.
And then reversing direction.
One more circle here.
And then release your knee back down to the mat.
From here,
Step your knees back a few inches.
Keeping your hips over your knees,
I'll start to walk the hands a little further on the mat for puppy pose.
Puppy pose is kind of like down dog,
But with your knees down.
So reach your hands forward and slowly start to melt your heart towards your mat.
You might stay lifted here.
With a more active upper body.
Or if it feels nice,
You can always.
Bring your chest a little closer to the mat.
Maybe it touches the mat.
And focus on reaching your tailbone up towards the sky.
One more full cycle of breath here.
On your next inhale,
Slowly bring your hands back closer towards your knees,
Back to that hands and knees position.
And then from here we'll run into just a few rounds of cat cow.
And some side bends.
I invite you to make this part your own so you can come into kind of free flow,
Some organic movement here.
Arching and rounding your back.
Just going slow.
With your breath.
Maybe adding some side bends in there.
Just any movement that feels good to loosen up your spine.
Nice so next let's make our way flat on the mat you can step your knees back a little further And slowly and carefully lower your upper body down.
Toes are untucked here.
We're going to bring the hands towards the top corners of the mat and touch your fingertips down.
Rest your forehead on the mat And when you're ready on an inhale,
Slowly rise up,
Baby cobra,
Belly stays on the mat.
And lower down on an exhale.
Inhale to lift.
Maybe a little higher.
And exhale to lower.
Just flow just like this at your own pace,
Inhaling to lift.
Exhale to lower.
Can press up a little higher coming into it.
Ah,
Cobra.
Maybe one more here.
And then exhale lower.
Next bring your hands right under your shoulders,
Tuck your toes.
On an exhale,
Press up to hands and knees and we're going to make our way back to down dog.
So you might readjust if you need to,
Bringing your hands towards the top of the mat.
Tuck your toes.
Wait for an exhale to lift your knees and your hips back to downward facing dog.
And drop one heel down at a time.
And sway the hips here.
Come into any little movements here that feel nice in your down dog.
Nod your head yes.
And now… releasing any tension in your neck.
Bend your knees as deeply as you need to to make this comfortable.
From here,
On an inhale we'll float the right leg up.
Towards the sky,
Three-legged dog.
On the exhale,
Open your hips towards the right and bend your knee.
For scorpion variation.
Inhale,
Straighten your leg.
And exhale,
Bring your right foot.
The top of the mat.
Touching your left knee down.
So we're coming into a low lunge pose.
You can stay real low here,
Maybe on fingertips or blocks.
Or you can float your hands up on top of your thigh.
Relax your shoulders down.
Lengthen your tailbone down towards the mat.
And bring your awareness back to your breath.
Deep in-house.
Long,
Slow exhales.
From here,
We'll make our way into a twist.
Float your left hand down to the mat.
And on an inhale,
Swoop your right arm over to the right and up towards the sky.
One more breath here maybe the gaze comes up And on your exhale,
Float your right hand back down to the mat.
Tuck your back toes,
Lift your back knee.
So now we're in a runner's lunge position.
We're gonna flow in kind of like a cat-cow variation here.
So on an inhale.
Gonna bring your gaze forward and up a little bit.
Start arching your back slightly.
And then on the exhale,
Slowly start to straighten that front leg and round in your back,
Kind of like cat back.
Inhale,
Bend your front knee through runner's lunge.
A little bit of an arch in the back.
Gaze comes up.
And exhale,
Straighten the front leg.
Send your hips back a little bit and round in your back.
A couple more times just like this,
Move at your own pace.
Let your breath lead the way.
And one more.
After your next exhale,
Gently step your left foot up to the top of the mat.
You can take a few little baby steps or do it in one big step.
We'll come into a standing forward bend.
Step the feet wide.
Bend your knees generously.
And let your head hang.
You can rest your hands on the mat,
On the floor,
On blocks,
Or you can even grab a hold of opposite elbows.
Option to sway here.
Allow gravity to bring some space in between your vertebrae.
One more cycle of breath.
I'll be enjoying the flip in perspective.
And after that next exhale,
Gently and carefully bring your gaze first right below your face.
Bend your knees deeply,
Plant your hands.
And take several baby steps back to your mat to downward facing.
Take your time settling in here.
And we'll do that same little mini flow on the other side.
When you're ready,
On an inhale.
Lift your left leg up.
Three-legged dog.
And wait for the exhale to open your hips to the side and bend your knees.
Inhale to straighten your leg.
And on the exhale,
Bring your left foot up to the top of the mat.
Lower your right knee to low lunge.
You can keep your low lunge low.
Or you can come up.
Bringing your hands on top of the front thigh.
Relax your shoulders.
Relax your face.
Relax your jaw.
From here We're gonna gently float the right hand down to the mat.
Inhale,
Left arm opens out to the side and up.
Or a twist.
Maybe the gaze comes up as well.
You're always welcome to keep the gaze to the side or even down towards the mat.
Whatever feels best for your neck.
One more breath here maybe twisting just a little bit deeper And then on the exhale,
Bring your hands.
Back down to the mat.
Tuck the back toes,
Lift the back knee.
To runner's lunge.
Then we'll move through that little kind of elevated cat cow flow.
So on an inhale,
Gonna reach your chest and your gaze forward.
Arching your back just slightly.
And then exhale,
Straighten the front leg.
Round in your mouth.
Inhale forward,
Bend your front knee through runner's lunge,
Maybe even lowering your hips slightly.
And exhale back.
Few more times at your own page.
Last one.
From here,
Step your right foot up towards the top of the mat to meet your left.
And then walk your feet nice and wide to where your toes are almost at the very edge of the mat,
Heels turned in slightly for malasana or yogi squat.
On an exhale,
Bend your knees and slowly sink your hips down towards the mat.
Bring your elbows inside of your knees,
Palms to touch,
And you can use your elbows to just gently guide your knees open just a little bit wider.
Take a few breaths here,
Breathing into any tension that you might be experiencing in your hips here.
We'll step through the crown of your head.
And on your exhale,
We'll slowly release.
Bring your hands back behind you to guide your seat back down to the mat.
From here we're gonna lie all the way down onto the mat.
So knees bent,
You can use your core,
You can use your hands to kind of hold onto your legs.
To slowly lower all the way down.
And once you get there,
Give yourself a little hug.
Squeeze your knees in towards your chest.
Can rock from side to side.
Release your knees,
Bringing both feet to the mat,
Knees bent.
We'll move into a.
.
.
A reclined pigeon or a figure four type stretch.
So bring your right outside of the right ankle on top of your left thigh.
Open your right knee out towards the side.
When you're ready float your left foot off the mat And gently draw your knees towards your chest.
You can interlace your hands behind your thigh.
Or over top of your shin.
Breathe into any tension you might be finding here.
And on your next exhale,
You can release.
Your feet back to the mat.
Step your feet a little wider on the mat.
And then kind of windshield wiper your knees to the left.
And to the right.
And once more.
On both sides.
Let's do the other side next.
So recenter your feet and your knees.
When you're ready.
Float the outside of your left ankle on top of your right thigh.
Open your left knee out.
And then interlace your fingers behind your right thigh or even on top of the right shin if you want to go a little deeper into the pose.
If you are finding some tension here,
You might imagine that when you breathe in,
That inhale is flowing down towards your hips,
Towards your thighs.
And it's finding a little softening and lengthening in the muscles.
One more breath here.
And on your exhale,
You can release your hands,
Release your feet.
Our shavasana we'll just briefly come into a resting pose so step your feet a little wider allow your knees to fall in towards each other so you don't have to hold them up And we're gonna cross the forearms in front of your chest,
Bringing your palms and your fingers over top of your shoulders.
Allow your eyes to fall closed.
And feel the safety that You're providing yourself here.
That gentle hug.
And then finally,
Release the hands,
Release the arms down by your sides.
Extend both legs long on the mat.
Let your feet flop out to the side.
And release any holding throughout your entire body.
Allow your body to melt into the ground.
Take a deep breath in through your nose.
And let it out through your mouth with a big sigh.
Wiggle your fingers and toes.
Bend your knees again,
Bringing your feet to the mat.
Roll over onto one side.
And then wait for an exhale to press yourself back up to a comfortable seated position.
Inhale,
Arms out and overhead,
Palms touch.
And exhale,
Hands 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.
