Hi and welcome to this yoga class.
My name's Alicia and I'm going to guide you through a few simple postures as well as one of my favourite breathing techniques that I do every single day to help clear away some stuck energy and emotions.
So let's begin in a comfortable cross-legged position.
Rest your palms on your knees.
Drop your shoulders down away from your ears.
Close the eyes.
And take a deep breath.
Just ask for what you need right now.
Take an inhale.
And on your exhale,
Send your wish out to the world.
As you gently drop your chin down towards your chest.
Start to roll your head all the way round to the left.
Nice and heavy,
Shoulders relaxed.
Breathe.
And change directions when you're ready.
Then sit up tall,
Straight spine,
Inhale,
Sweep the arms out and up,
Look up.
Exhale,
Palms to your heart.
And now rise up.
Look up.
Exhale,
Palms down.
Last one.
Deep inhale,
Sweep the arms up,
Reach through your fingers,
Look up.
And then interlace your fingers,
Place your hands behind your head,
Lean.
Open the chest.
And then exhale,
Head forward,
Drop your elbows down,
Open up the back of the neck here.
Release your hands,
Right arm comes up and over,
Left down on the ground,
Side stretch,
Look up,
Deep inhale.
And exhale,
Right hand comes down to the ground,
Left up and over.
Breathe in.
Breathe out.
Release both hands to the ground and come onto your hands and knees tabletop position.
And we'll do a few cat-cows here.
Inhale,
Drop your belly,
Lift your eyes.
And then exhale round the spine,
Push the mat away.
Inhale navel down,
Eyes up.
Exhale round and push.
Take a few more like this in your own rhythm.
Inhale,
Left leg reaches behind you.
Exhale,
Right hand forward,
Balancing stick.
Inhale,
Right leg reaches back,
Left arm forward.
Tuck the toes,
Lift your hips,
Come into a gentle downward facing dog.
Pedal the knees.
Wiggle your hips.
Shake your head.
Yes.
No and maybe.
Inhale,
Tiptoes.
Bend your knees.
Look between your hands.
Take baby steps all the way forward.
Inhale,
Half lift,
Straight spine.
And exhale forward fold.
Inhale,
Sweep the arms out and up.
Look up.
Exhale,
Bring your palms to your heart.
Inhale rise up look up Exhale,
Dive forward,
Hands to the ground.
Inhale,
Half lift,
Straight spine.
Plant my hands,
Left foot back,
Right foot back,
Plank.
Drop your knees,
Untuck the toes as you exhale,
Lower.
Inhale for a cobra pose and exhale downward facing dog.
Inhale,
Tiptoes,
Bend the knees,
Look and step between the hands,
Half lift,
Straight spine.
Exhale,
Fold.
Inhale,
Sweep the arms out and up.
Exhale hands to heart.
Good.
Inhale,
Rise up flowing.
As you exhale,
Swan dive forward,
Hands to the ground.
Inhale,
Half lift,
Straight spine,
Look forward.
Plant the hands,
Step the left foot back,
Right foot back,
Plank.
Drop the knees,
Untuck the toes as you exhale lower.
Inhale cobra shoulders back squeeze the shoulder blades And then exhale,
Downward facing dog.
Inhale,
Tiptoes,
Look between the hands,
Step or baby hop between the hands,
Half lift.
Exhale fold.
Inhale,
Sweep the arms out and up.
Exhale,
Hands to heart.
Inhale,
Rise up,
Feel your power.
Exhale,
Forward fold,
Hands down to the ground.
Inhale,
Half lift,
Straight spine,
Look forward.
Plant the hands,
Step or jump back to plank position.
Yogi's choice,
Lower the knees or Chaturanga Dandasana.
Exhale.
Inhale cobra shoulders back eyes a little up this time exhale lift the hips downward facing dog Inhale,
Left leg reaches high.
Bend the left knee,
Stack the hips,
Look underneath your left armpit.
Release the foot inhale right leg comes high bend the right knee look underneath the right armpit and release the foot.
Inhale,
Left leg rises high.
Exhale bend the left knee,
Take it to touch your left elbow.
Inhale high.
Exhale,
Right elbow.
Inhale high.
Bend the knees,
Touch the nose around the spine.
Exhale,
Release the foot down.
Inhale,
Right leg comes high.
Exhale,
Right knee,
Right elbow.
Inhale,
High.
Power through.
Exhale,
Left elbow.
Inhale high.
Knee to your nose,
Round the spine,
Squeeze the navel,
Exhale and release the foot back down.
Inhale tiptoes bend your knees look between your hands step or hop between the hands half lift exhale fold inhale hands sweep up to the sky gather all the energy you've created And exhale,
Bring it down to your heart.
Then come meet me on the ground coming into our breath of fire.
Place one hand on your belly just above your navel and we're going to start pumping the breath through the nose only so it's a very strong exhale and the inhale is going to come naturally and the rhythm's kind of like a panting dog so think So bring your hands up above your head,
Interlace your fingers,
Close your eyes and begin to pump the breath.
Good,
Keep going.
Strong,
Powerful breath.
This is excellent for cleaning the lungs,
For helping us to build some strength and courage.
Really good last few moments,
Hip.
Good and take a really deep inhale.
And hold the breath.
Squeeze your mula bandha,
Your root lock.
Pull the navel in and up.
Take your gaze in between the eyebrows,
Just watching there.
Keep holding the breath.
And exhale,
Release your hands,
Sweep your hands either side of your body like you're creating a bubble of protection.
And place your hands onto your knees.
Keep the eyes closed.
And just feel.
And if you want now you can take a nice long shavasana as long as you like.
If you like to go deeper into the breath work,
Two more rounds of breath of fire will be amazing for you.
Thank you so much for practicing with me today.
