Hi there.
My name is Alta and Welcome to my yoga flow.
Let's start in a seated position right at the front of your mat.
Cross-legged or however feels really comfortable for you.
And then close your eyes and just take a few moments to connect with yourself and with your breath.
So let's start with three deep breaths in and out.
Relaxing your shoulders.
Lengthening through the spine.
And sinking into the sit bones.
Slowly open your eyes and continue breathing and being connected with your breath.
If you were seated cross-legged,
Just change the cross of your leg.
And then let's start in like a seated cat and cow.
So reach your arms in front of you like as if you're a zombie and then round your spine and drop your chin.
Then cactus your arm,
Bringing the chest forward and slightly up.
If it's okay in the neck,
Look up.
And then again round into like a seated cat.
And then Gentle Arch.
Think about lengthening.
And again,
Round.
And arch.
This time you're going to round your spine.
You're going to reach your palms over towards the right as you twist and then land your left palm onto your right knee and your right palm back behind you and then twist a little further.
Now lift your left ear up and look slightly forward.
As if you're doing so with attitude.
Now reach your right arm across to the front and let it land on your left knee.
Round the spine,
Drop the chin.
Open up,
Cactus the arms,
Arch the spine.
Lift the neck.
Or the head and then round.
This time you're going to twist to the left.
Right palm lands onto left knee,
Left palm lands behind you.
Twist a little further.
See if you can actually use the muscles to twist.
Lift your right ear,
Look slightly forward.
Draw a half circle with your left palm across and let it land on your right knee.
Round the spine.
Practice the arms,
Arch the spine.
Lift the chest.
Round,
Reach the palms forward.
Lean back.
Lift your knees up to your chest and then lift through the spine and through the tummy.
You can choose stay here or reach the toes up to the sky into a full boat pose.
Re-bend the knees and let it land in like a diamond shape.
Interlace the fingers around the toes.
Lengthen through the spine and then gently draw the knees down to the floor without any force.
And breathe.
Release your right heel forward.
Twist your belly towards your right knee and then walk your fingertips to the front.
Flex your right toes towards your nose and a gentle flex in the left toes,
Letting that knee open up without any force here.
Breathe.
Come up Let your right heel come towards your bum.
So you're bending that knee.
Left foot on top of your right thigh,
That's okay.
Draw a big circle with your left palm across to the back and maybe you get hold of the toes or the foot or whatever you can.
Right palm can come to the left knee and twist.
Can you keep both sit bones grounded onto the floor?
You can do a variation of this by just releasing your left foot next to your thigh and just doing a gentle twist.
Slowly.
Release.
Left foot down,
Right foot joins the left foot again.
Interlace the fingers around the toes lengthen through the spine this time maybe invite the chest a little bit more forward going deeper into the stretch You're not flapping your knees here.
This is not good for the joints.
Slowly release.
Left foot slides forward.
Turn your belly towards the left leg,
Crawl the fingertips forward.
Flex all the toes lengthen through the spine and continue breathing.
If you want to add any movement here go for it.
Slowly release,
Come back up.
So bending the left leg,
Left foot comes towards the bum.
So both the sit bones onto the floor,
Right heel can stay where it is or you draw it on top of the left thigh.
Make a big circle with the right palm towards the back.
Maybe get hold of the toes.
Maybe you don't.
And then twist to your right.
Slowly release.
Release everything.
Step the feet nice and wide on either side of the mat.
And then help yourself up and over.
Into a forward fold.
Maybe sway a little bit side to side.
Let their head really dangle nice and loose and heavy.
Maybe shift the weight a little bit backwards and forwards.
Maybe little circles.
You Lean into the back of the heels.
Lift the toes.
And then spread the toes and generally release the toes back down into the mat.
Keep the knees bent and with a heavy head start to unroll all the way up.
Once you get up,
Bring the shoulders up to your ears and draw a big circle with your shoulders.
Up and back and then down.
Again,
Float your palms forward like a zombie.
Keep the knees nice and soft and bend.
Draw the tailbone down to the floor.
Lengthen up through the crown of the head.
Then float the palms up into the sky.
And then draw them back into cactus around the spine float the palms forward reach back into a cactus arch.
Maybe look up.
Last one around the spine And then arch.
Float the palms up.
Big inhale.
As you exhale,
Bend the knees and fold all the way down.
Lean a little bit side to side.
Come halfway up,
Flatten the spine.
And in fold.
Lean into the left foot.
Bring the right heel to the bum.
Squeeze the back of the knee.
Kick the foot all the way back.
Lean back and then softly land the toes into the mat.
Drop the knee.
Untuck the toes.
Right palm next to the left foot.
Pretend you're picking up a weight with the left palm.
Pick it up.
Then twist to your left.
Open the fingers.
Maybe look up.
If you want to add movement here,
Go for it.
Otherwise,
Stay still.
Release the palm.
Straighten that front leg.
Walk the palms back.
Maybe slide the left foot a little bit forward.
Think about lengthening the spine forward.
And then breathe a little flex of the left toes towards your nose.
Step back into that left foot,
Tuck the back toes.
And then step back into plank.
Drop the knees.
Round the spine,
Lean forward,
Look forward,
Lower all the way onto your belly.
Come forward and up into cobra using the muscles.
In the body to lift you,
Not the hands.
So you can use the knees here to push back up and into your first downward dog.
Maybe walk it out a bit here.
Bring your right knee to your nose.
Step the foot between the thumbs.
Drop the back knee.
Untuck the back toes.
Left palm next to the right foot.
Pick up your weight with the right palm and twist.
Add movement here or stay still.
A big inhale Release,
Straighten out front leg.
Maybe slide the foot forward.
Lengthen through the spine.
Flex the toes.
Breathe.
Re-step into that front foot.
Tuck the back toes,
Lift the knee.
Step the back foot to meet the front foot.
I'm going all the way up.
Flat the palms up over your head.
And then cactus the arms arched the spine.
Round the spine,
Palms forward.
And then arch.
Palms up,
Big circle around you.
Bend the knees and then fold.
Flatten the spine,
Come halfway up.
And then fold.
This time you're going to lean into your right foot.
Bring the left heel to the bum.
Squeeze the back of the knee.
Lean back.
Kick back.
Land.
This time you're going to come up into a high lunge.
Unroll your way up,
Fingertips up to the sky.
Bring the thumbs to your heart.
Lean slightly forward around the spine twist to your right and then hook the left elbow on the outside of your right knee breathe make sure that you're not using the elbow to force yourself into the twist use the muscles who are returning to our High Lounge.
Fingers to the sky.
Open up warrior two.
Three rounds we're gonna straighten the front leg clap the palms above your head inhale Back into warrior two exile.
Inhale straight and float.
Exhale warrior two.
Last one,
Straighten palms up.
Warrior 2 Flutterite palm up,
Reverse your warrior.
Extended side angle,
Right up or down,
Left palm,
Forward.
Over your head Release palms down on either side of your front foot.
And then slide that front foot back into a plank.
Drop the knees.
Look and lean forward.
All the way down forward and up into cobra.
Release.
Push back up into downward dog.
We're going to finish the sequence.
Bring the left knee up to your nose.
The foot between the thumbs.
And roll up into a high lunge.
Fingers to the sky.
Thumbs to the heart.
Lean forward.
Twist to the left.
Hook right elbow on the outside of the left knee.
Breathe.
We'll return into your high lounge.
Fingers to the sky.
Open up warrior two.
Three rounds,
Straighten the front leg,
Palms up to the sky,
Inhale.
Warrior II.
Inhale,
Straighten.
Warrior 2.
Last one straighten.
Warrior II.
Reverse Shield Warrior Extended side angle.
Palms on either side of your front foot into a low lunge.
Step the back foot to meet the front.
And then falls.
Unroll all the way up,
Fingertips to the sky.
Big inhale.
Plug the thumbs into your heart.
Exhale.
Close your eyes.
Just take a moment.
Open your eyes and I wish you a fantastic rest of your day.
Namaste.
