Welcome to your 10 minute morning guided practice.
Find your way at the top of the mat.
Feet hips distance apart standing tall in Tadasana Mountain Pose.
Allow your arms to come down by your sides.
Pinkies and thumbs out.
From your heart,
Root down through your legs.
And from your heart,
Reach and extend the crown of your head up towards the sky.
Bring your awareness to your breath as you close your eyes and draw your awareness into your heart.
And imagine your body as a seed.
Just below the surface.
What are you reaching for?
Today.
To reach for the light.
To reach for a goal.
To reach for growth.
From that place will flow.
Connected to your intention,
Your sankalpa.
Inhale,
Reach your arms to the sky.
Look up,
Stretch out.
Exhale,
Forward fold.
Thighs back,
Heart forward.
Inhale,
Hands to the ground.
Halfway lift,
Reach with your chest.
Draw your shoulder blades towards the spine.
Open your heart,
Tuck your chin slightly.
Exhale,
Plant your hands.
Plank pose as you step your feet back.
Press back into downward facing dog.
Hug your forearms in,
Wrap your shoulder blades to the outer edges of your body to create more length and space in your neck as you extend the top of your head towards your thumbs,
Ears in line with your arms.
At the same time,
Hug your shins towards one another.
Press your inner thighs back and away as you lift your sitting bones up.
Extend your heels down.
Express and expand your body to take up space.
Adho Mukha Svanasana,
Down dog.
Inhale,
Ripple forward.
High plank pose,
Folk asana.
Shoulders over the wrists,
Heels over the balls of the feet.
Hug to the midline.
And as you hug to the midline,
Stretch your heart forward and extend your heels back.
In order to reach for the light,
In order to stretch up towards your growth,
Your desire,
We have to take up more space.
Expand even more.
Exhale,
Press back,
Downward facing dog.
Inhale,
Ripple forward.
High plank pose.
Push up like position.
Draw to the center of your heart.
Exhale,
Press back,
Downward facing dog.
Inhale,
Look towards your thumbs.
Exhale,
Hop towards your hands.
Feet hips distance apart.
Inhale,
Halfway lift,
Ardha Uttanasana.
Exhale,
Forward fold,
Uttanasana.
Draw your forehead towards your shins,
Your shoulders towards your spine.
Keep your heart open.
Press the earth away and inhale,
Rise up,
Reach for the sun.
Exhale,
Draw the light into your heart.
Lower your arms down by your sides.
Stand tall.
Tadasana,
Mountain pose.
Gaze forward at a point on the earth that's not moving.
Press more weight into your right foot.
Kickstand your left heel to your right ankle.
Brickshaws in a tree pose.
Keep your ball of the left foot to the mat or slide your left foot up to hug the outside,
The inside of your right calf muscle.
Press foot into leg,
Leg into foot.
Stretch your arms out to T to help you balance here as you keep your gaze forward at that point on the ground,
Not moving.
Without your hands,
Lift your left foot up higher.
Place the left foot to the inner right thigh.
Now,
Only lift your left foot up higher if you can go completely above your knee joint.
Vrickshaws in a tree pose.
Ball of the left foot to the ground,
Foot to the calf or foot to the thigh.
Your variation.
Press foot into leg,
Leg into the foot.
As you draw your left knee back,
Point your hips forward.
Stretch your arms up and as you do,
Root down and in the same breath,
Reach for the sun.
Allow the sun to give you life.
Create more expansion as you reach and expand.
Exhale,
Release.
Tadasana Mountain Pose.
Stand tall on both feet.
Notice the difference.
As you switch side,
Vrickshaws in a tree pose.
Second side.
Right ball of the foot to the ground,
Right foot to the left calf,
Right foot completely above your left knee joint to the inner thigh.
You choose.
Wherever you are,
Both hips point forward,
Right knee draws back and then the arms come out to the side to help you balance and eventually stretch your fingertips up towards the sky.
Vrickshaws in a tree pose.
Stay deeply connected to your breath and draw the awareness back into your heart center.
The desire that you have to grow.
The reason,
The intention that you arrived onto your mat today to expand,
To create,
To take up more space.
You can imagine a seed reaching for the light,
That commitment to grow as it stretches more.
And on the exhale,
Slowly release Tadasana Mountain Pose.
Inhale,
Reach your arms to the sky.
Exhale,
Sit your butt back.
Utkatasana Chair Pose.
Imagine that you're sitting in a chair.
Keep your feet and your knees hips distance apart.
As you stretch your arms alongside your ears,
Draw your belly in and feel the backside of your rib cage.
Really tone your belly and sit your butt low.
And imagine sitting back into that space of like a really windy place,
Yet you're still solid and firm.
And your body has that commitment to stay really grounded.
Even as you're stretching to grow,
It's not always easy and it's definitely not always comfortable.
Sit your butt even lower with a smile on your face.
You'll thank me later.
Press into your feet.
Inhale,
Reach your arms up,
Look up.
Exhale,
Swan dive forward,
Heart forward,
Thighs back,
Lower your hands to the ground,
High plank.
Step your feet back.
Hover and hold here.
Draw into the midline.
Activate the core as we move into the morning,
As we move in through our day.
We need heat.
We need energy and motivation to move through those things that can kind of challenge us,
Take us off balance.
And yet we still have that space inside of us to hold and hug in.
Bend your knees,
Exhale,
Press your hips up and back,
Downward facing dog.
Ripple forward,
High plank.
Press back,
Downward facing dog.
Slowly begin to lower both your knees to the mat.
Swing your feet to the right,
Sit back onto your left hip and the legs come all the way around in front of you.
As you find your way into a seated position,
Knees bent,
One ankle in front of the other.
Inhale,
Stretch your arms up towards the sky.
Exhale,
Lower your right hand to the ground,
Stretch your left arm up and over your ear.
As you reach over towards the right,
Draw your left shoulder blade back and open your heart,
Your chest up towards the sun.
As you breathe down through the left side body,
Creating more space to grow.
Inhale,
Reach your arms to the sky.
Exhale,
Side stretch to your left.
Inhale,
Reach both your arms up.
Exhale,
Lower your hands down in front of your heart and then place your hands onto your thighs just behind your knees.
Rest your elbows back by your ribcage,
Sit tall,
Close your eyes and settle into your breath.
Just allow this moment to be you and your breath.
Bring your hands to your heart.
Take a couple deep breaths in through your nose and exhale.
Ouch your mouth one more,
Two more.
Last one.
Open with your hands before your heart,
Set an intention.
Today I am.
Today I am.
And when you have your I am statement,
Open your eyes and move throughout your day from that grounded center place that yes,
You are.
I'll see you in our next practice together.
Have a beautiful day.
