Amber Hagberg here.
Welcome to my channel,
Where we do the inner work to have the outer impact that we truly desire to live and lead by example.
But wait just a second,
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Get comfortable,
Find your breath and connect your left hand to your heart,
Your right hand to your belly.
As your eyes close,
Draw in towards your sankoto.
What is it that you desire?
What is the impact that you are set out to make in this world?
And as you bring your hands in front of your heart,
Feel and see it as it already happening,
Begin to imagine what it is you truly desire,
The impact you're ready to make,
See it happen.
And as you inhale,
Reach up,
Draw it up,
And then back into your heart.
Inhale,
Reach up and draw the future right into your heart center.
Inhale,
One last time,
Reach up.
And as you draw your hands to your heart,
Repeat to yourself,
Your intention,
Your mission in the world.
Meet in tabletop position,
Hands and knees and find organic fluid movement.
Move your body in any which way that feels good,
Tight,
Stretch it out.
And as you come into a neutral spine,
Move through cat and cow.
Inhale,
Open and stretch your front side body.
Exhale,
Curl in and round.
Think your breath to your movement.
Inhale,
Stretch open.
Exhale,
Curl in and round.
As you inhale,
Expression of opening to the future and exhale round to draw in,
Do the work.
In tabletop,
Extend your right leg back.
Lift your right toes off the ground.
Stretch your left arm forward and hug to center.
Front body is here and now back body is the past.
Hug in towards your core.
Release.
Switch sides.
Left leg goes back.
Lift the left toes off the mat.
As you feel balanced and stable here,
Stretch your right arm forward.
Left toes point to the ground.
Right fingertips reach forward and the energy hugs to the center to draw your awareness to the moment through breath.
Tabletop.
Open your knees as wide as your mat.
Use your hands.
Press your hips back.
Child's pose.
Bend your elbows.
Bring your hands together behind your head in the Ganesha prayer,
Calling upon the deity,
The Ganesha,
Elephant of removing obstacles,
Not taking them away,
But giving you the courage and the power to move through them where we can hold duality,
Fear and excitement,
Happy and sad,
Light and dark.
Release your palms.
Take a breath in.
Exhale.
Walk your hands over to the left.
Press down through your right hand.
Lift up into your left palm.
Press the left hand down onto the ground as you breathe down through the right side body.
Inhale center.
Exhale over towards the right.
Inhale your way back to center.
Press through your palms.
Rise up tabletop.
Walk your hands a step forward.
Lift the knees.
Press back.
Downward dog.
Feel into your downward facing dog.
Walk your feet a couple of steps in.
Inhale.
Lift your right leg up.
Adding on here.
Press through your right hand.
Come up onto your left fingertips.
Keep your hips level to the ground.
And if it's in your practice,
Reach your left arm up.
You may wobble and fall out.
That's okay.
We're playing with duality,
Finding the balance,
Coming back to center into downward facing dog.
Inhale.
Lift your left leg.
Come up onto your right fingertips.
Stay here or reach your right arm forward.
You may be wobbly.
This slide may be a little bit more challenging.
And then downward facing dog once again.
Adho mukha svanasana.
Stretch your neck.
Extend your heels as you draw your inner ribcage towards one another.
Ripple forward.
High plank pose.
Shoulders over the wrists.
Micro-bend the elbows.
Lift your right leg off the ground.
Come up onto your left fingertips.
And if you can,
Lift your left fingertips off the ground.
Hugging to center.
Playing with what's possible.
Switch sides.
Lift your left leg.
Come up onto your right fingertips.
Hug to center.
And if you can,
Stretch your right arm forward.
Release into plank pose.
Press back into downward facing dog.
Step your right foot halfway up the mat.
Come onto the outer edge of your left foot.
Modified side plank on the left side.
Press down through your left hand,
Through the outer edge of your left foot.
Reach your right arm over ear and then come back to center.
Roll to the outer edge of your right foot.
Step your left foot up your mat.
Press through right palm,
Outer edge of right foot.
Stretch your left arm over the ear.
Breathe and release.
Downward facing dog.
Look forward.
Inhale.
Exhale.
Step or hop to the top of your mat.
Inhale.
Fingertips to the mat.
Stretch the crown of your head forward.
Press down through the outer edges of the feet and exhale.
Fold forward.
Pull your upper body towards your lower body.
Draw your belly in and press down through your feet as you extend the top of your head towards the mat.
Inhale.
Rise and reach up.
Look up.
Exhale.
Draw the hands to your heart.
Repeat your intention as you inhale.
Three rounds of sun salutations.
Exhale.
Forward fold.
Inhale.
Halfway lift.
Exhale.
Step back.
High plank.
Knees to the ground or keep them lifted.
Exhale.
Chaturanga.
Thighs to the mat.
Cobra or upward facing dog.
Exhale.
Back.
Downward facing dog.
Three to five breaths here.
Inhale.
Look forward.
Bend the knees.
Exhale.
Step or hop.
Inhale.
Halfway lift.
Exhale.
Draw the gaze in.
Do the inner work.
Inhale.
Rise up.
Exhale.
Hands to heart.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Downward facing dog.
Three to five breaths here.
Inhale.
Look forward.
Exhale.
Bend the knees.
Step or hop.
Inhale.
Halfway lift.
Exhale.
Forward fold.
Inhale.
Root down to rise up.
Exhale.
Hands to heart.
And flow through one more on your own.
Omit in Tadasana Mountain Pose.
Drawing the hands back to the heart.
Lower your arms.
Bring them down to your hips.
Press into your right foot.
Extend your left foot forward and stretch it to the back of your mat.
Come on to the ball of your left foot.
Bend your right knee and stretch your arms to the sky as you begin to open your heart and chest up.
Strong legs.
Open heart.
Place your left hand to the ground.
Reach your right arm up and exhale.
Twist and turn.
Open and rotate.
Look up towards your right palm.
Roll to the outer edge of your left foot.
Right foot points to the long edge of your mat.
Modified side plank.
Stretch and release back.
Downward facing dog.
Step your left foot forward.
Inhale.
Reach your arms up.
Look forward.
Step into your left foot.
Bring your right foot,
Right knee in towards your heart.
Extend your right leg long.
And step your right foot to the back of your mat.
Inhale.
Open your chest.
Exhale.
Right hand down,
Left arm up.
Twist and turn towards your left knee.
Open your chest to the sky.
Roll to the outer edge of your right foot.
Heel to your left foot back.
Stretch left arm up towards the top of your mat.
Breathe down through left side body.
Slowly release your way back into downward facing dog.
Step your right foot forward.
Inhale.
Stretch your arms up.
Reach to the sky.
Look forward.
Step into your right leg.
Extend your left leg forward and lower it down.
Draw the hands to the heart.
Inhale.
Reach up.
Look up.
Stretch your heart up.
Open your chest.
And exhale,
Bow down forward and in.
Inhale.
Halfway lift.
Exhale.
Heel toe your feet out towards the outer edges of your mat.
Heels in,
Toes out.
Hands to the heart.
Yogi squat.
Stretch your right arm down.
Reach your left arm up.
Open your chest to the left.
Hands to heart.
Switch sides.
Left arm goes down.
Right arm goes up.
Open and stretch through your fingertips.
Draw your hands to your heart.
Sit back onto your tushy.
Reach your legs forward.
You can grab the back of your thighs.
You can bend your knees or stretch your legs forward.
Reach your arms.
Boat pose.
Draw towards the core.
Option to stay here and breathe or find breath of fire as you hold.
Inhale and exhale rapidly as you slowly lower down.
Hold at the bottom 30 degrees.
Feet off the ground.
Arms are long.
And then exhale,
Release.
Feel the energy,
The electric charge moving through your body.
As you bring your knees into your chest,
Roll one direction,
Massaging lower back and spine.
Sacrum,
Go the other way.
Hug your knees into your heart.
Wrap your forearms around your shin bones.
Lift your shoulders.
Lift your head.
Hug and curl in as you breathe.
Release your feet to the floor.
Bend your elbows to the outer edge of the rib cage.
Spread your fingers as you inhale.
Lift your hips up.
Press down through your feet and start to reach your right knee forward.
Then reach your left knee forward.
Reach your right knee forward.
Press down through your forearms.
Press through your feet.
Inhale.
Lift your hips.
Bridge pose.
Open throat.
Exhale.
Hips come down.
Heel toe the soles of your feet together.
Let your arms come down by your sides.
Palms face up.
And as you lie here,
See that this practice is a reflection of you devoted and committed to showing up for yourself first so that you can then show up to serve.
Bring your hands onto your stomach.
Feel your core center literally where women birth babies.
This is the solar plexus,
The place of power and creation of anything you want to bring to life.
Place your intention,
Your mission for impact right here in the center.
Stretch your legs out.
Bring your arms down by your sides for a mini hold in Shavasana.
Draw your right knee in and cross it over the body.
Press down through your right shoulder blade.
Stretch your right knee over and then switch sides.
Just a gentle twist into the low back.
Left knee to the right.
Press down through your left shoulder.
Come back to center.
Stretch your legs out long.
Shavasana.
Lie here in Shavasana for as long as you have,
Letting this be your commitment and devotion to go first.
I'll see you in the next practice.
