Hi,
I'm Annie.
Welcome to a short flow where we'll focus on the feeling of root to rise.
So feeling a grounded sensation from under you so that you can lift and feel powerful once you rise.
That can be physical,
Mental,
Emotional,
All in one,
As is when we do yoga.
So take a moment here to just tune out the outside world,
Whatever you hear,
Whatever you're feeling,
Whatever is going around around you,
See if you can just take a moment to tune that out and breathe.
You only have a short time,
Which is why you're here.
10 or 15 minutes is all you need to be recentered.
To feel grounded so that you can rise and approach the rest of your day or your evening or whatever is ahead of you with strength.
Okay,
When you're ready,
We're gonna start in hero's pose.
So take your legs to either side from wherever you are.
You can either sit back on your heels if that's comfortable for you,
Or if it's not,
You can slide a block or a pillow between your ankles,
Come to lift a little bit taller,
Or you could certainly just take a seat and stay in a cross-legged easy seat position if that's better.
Wherever you land,
Whether it's that hero's pose or an alternative,
Take your palms up,
Take your eyes downcast,
Either to your ground or eyes all the way across.
As you take an inhale,
Lift the shoulders.
As you exhale,
Roll them down away from your ears.
Take out any little tension.
Any feelings?
Of insecurity or stress or worry,
Just release it.
At least for the 10 or 15 minutes that are ahead of you.
Take a giant breath in as you fill up.
With all that's good ahead of you.
On your exhale,
Surrender into the moment.
Make yourself a little bit more aware of your space,
Wiggle your fingers.
Circle your shoulders,
Open your eyes,
Take your right hand down,
Your left arm up and over for a little side bend action.
Your left hip might lift a little bit,
It might not.
As you float through center,
Do that same thing on the other side.
Keep flowing as you move in each direction.
You might get a little bit bigger,
Deeper in your range of motion,
Or maybe you won't.
Either way is great.
You're feeling that passive stretch or maybe not so passive on the top of your thighs,
Depending on how that feels.
The next time you come through center,
Shake it out,
Let it go.
Twist over your right shoulder.
Your left hand might guide you by coming outside that right thigh.
And then come through center and do that same thing on the other side.
Moving smoothly,
Slowly,
Inhale center.
Exhale on the twist.
Take your time,
Just follow your breath.
Do that one more time in each direction.
And then you'll hold center.
Rock and roll forward into your tabletop.
So your hands float right underneath your shoulders,
Your knees under your hips,
Drop your belly,
Lift your gaze,
Inhale look up into your cow.
Exhale,
Drop your head round and hollow out.
You can certainly add anything else that helps you feel rooted or grounded.
I always like to flex my feet,
Curl the toes on the inhale,
And then I like to flatten the tops of my feet on the exhale.
Give it a try,
If that works for you,
Great,
Keep it.
If not,
Do something different.
Just feel the movement.
Tap into the sensation.
Take your time.
Take the space.
Take what you need.
When you're ready,
You'll find that perfect spot right between the cat-cow shapes.
And by perfect,
Nothing's ever perfect.
Not in yoga,
Not in life.
Just find that spot where it feels relatively balanced,
As good as you can get,
Into your neutral spine.
Walk your palms as far forward as you can.
Your hips go high.
Drop your chest down.
Maybe even your forehead.
Find your puppy pose.
Feel that stretch,
That length,
That space in the side of the body.
Take a big breath in.
On your exhale,
Slowly start to slide your hands back to tabletop.
From there,
Walk your palms one palm print forward,
Spread out the fingers a lot,
Curl your toes,
Lift your knees to hover,
And then your hips all the way up to your downward facing dog.
Now you stay here,
Just pedal out the legs a little bit.
So you might bend the knees,
You might press the heels down,
Whatever you need to settle into this.
This is your grounded feeling.
This is your home base.
So whatever you need to settle in so that it feels familiar,
Not necessarily the most comfortable,
But a familiar spot where you can return to and feel grounded or rooted,
That's where you go when you land in your downward facing dog.
Okay,
When you're ready.
Your right leg will slide or step forward,
Right foot between the palms.
Now come up to your fingertips and stay here for a sec.
Feel gruded?
Feel gruded.
Feel grounded?
Or rooted?
Both at the same time.
When you are ready,
Think root.
To rise and help sweep up to your crescent.
Sink into that.
Notice how that felt to feel grounded first,
To press through the feet,
To engage the core before you rise.
One more inhale in that crescent.
On your exhale,
You're right back down to that low lunge.
This time pivot and plant that back foot.
Your hips will open a little bit to the left.
Again.
You're grounded,
You're rooted,
Press through both feet,
Engage through your core,
This time sweep the left arm over the ear and land in your warrior two.
Still rooted,
Still grounded as you rise.
Sink your shoulders down away from your ears.
Big breath in.
On the exhale,
Left arm comes over your ear.
You're going to land in that low lunge twist.
Take one more inhale here.
On your exhale,
Bend that back knee.
Now you can either step the left foot to join the right or the left foot comes right into your tree pose.
Now you might take that left foot to your inner right ankle.
It might slide up to your inner right calf.
It might slide up with the help of your hand to the inner thigh.
Take a big breath in in your tree pose.
You are rooted just like the roots of a tree.
Your leg,
Your foot,
That right thigh in your core,
Holding you.
Once you feel secure.
Think root to rise,
Reach the arms up.
Maybe even swing your branches in the breeze a little bit.
If that feels steady,
Test your balance.
Move around a little bit,
Maybe even close your eyes.
It's meant to feel wobbly.
It's meant to feel humbling.
You've got yourself.
You are rooted.
You are grounded.
One more inhale.
Exhale,
Left foot joins the right.
Shake it all off.
Good work,
And now sweep the arms up.
Exhale,
Dive forward,
Forward fold.
Let your feet really plant down.
Feel all four corners.
Head drops.
Shake your head yes.
Shake it no.
And then yawn.
Inhale as you half lift,
Fingertips to your shins,
Gaze forward.
Exhale,
Refold.
Downward facing dog,
Take two steps back and hang out here for a second.
Feel the balls of your feet rooted down to send your hips up.
Feel your palms pressing down.
Those shoulders pull away from your ears.
When you're ready,
Left foot slides forward between the palms.
Come to your fingertips and stitch.
Once you feel rooted,
Grounded,
Like you've got your balance,
Engage the core,
Squeeze the inner thighs towards each other.
Inhale,
Root to rise.
Big breath in in your crescent.
Exhale,
Sweep the hands down to that low lunge.
Pivot and plant that back foot.
Take a big inhale here.
Exhale,
Right arm sweeps over your ear,
Land in your warrior two,
Sing nice and low.
Root to rise.
Big inhale here.
Exhale,
Right arm comes over your ear,
Pivot on that back foot back to your low lunge.
Okay,
Same balance challenge to that tree.
Take an inhale in your lunge,
On the exhale,
Bend that back knee.
Maybe you go straight into your tree pose and whatever that looks like.
Big breath in,
In your tree.
Big breath out.
It's gonna feel a little wobbly,
A little shaky in that left foot,
And that's okay.
The worst thing that happens is you fall out of it,
And then you get right back in.
When you are ready.
Root to rise,
Grow your branches.
Any other movements that feel good to you.
Notice the difference between the sides.
Sometimes we've got one side that likes tree pose.
One side not so easy.
Just take notes.
Be curious.
Take a big breath in.
On your exhale,
Find your mountain pose.
Inhale,
Sweep the arms up.
Exhale,
Dive forward,
Forward fold,
Let your head drop.
Feel that grounded root and sensation.
Inhale,
Half lift,
Fingertips to shins.
Exhale,
Re-fold,
Downward facing dog.
Last time.
Hips high.
Big breath in.
Exhale,
Gently come to the knees,
Cross your ankles,
And just roll backwards to take a seat.
Take the soles of your feet to touch.
Grab gently around your ankles.
Inhale,
Feel rooted.
Lift tall.
Exhale,
Surrender into it,
Hinge forward.
Now from here,
You might need to wiggle the hip bones apart a little bit.
You might feel good to rock side to side or to press your elbows in.
I always like to open my feet like a book tends to release the inner thighs a little bit more,
But whatever works for you in this butterfly shape.
Inhale,
Feel the ground supporting you from upright so that when you exhale,
You can surrender and sink into it a little bit more.
One more inhale.
Exhausting a little bit lower Next time you inhale,
Lift your chest.
Slide your feet away from you,
But keep the soles of the feet to touch.
This time,
Walk your hands onto fingertips outside your shins.
Instead of that long spine you did the first time,
Start to round through the spine,
Chin to chest.
Crawl your fingertips forward.
Drop into it feel that stretch move from the inner thighs to the outer thighs.
You're at t-band Just notice the different feelings.
You are still held up by that strong ground below you.
So that you can find a little bit of a moment to go inside.
A little bit of a moment to reconnect with yourself.
This 10 or 15 minutes hopefully helps you feel rooted so that you can rise for the rest of your day.
On an inhale,
Lift on up.
All right,
Take the knees together,
So zip the legs,
Your legs are still bent,
Flex the feet,
Inhale,
Sweep your arms up.
Exhale,
Hinge forward and grab either your ankles or your toes.
If this feels great,
Stay right where you are.
If it feels like it's not quite enough for you,
You're going to slide your heels forward or step them forward as much as you'd like to go.
Maybe the knees are still bent,
Maybe the legs are straight,
But you've still got a hold of your ankles or your toes.
Drop your chin to your chest again.
And give yourself a ton of credit for showing up for yourself.
You are always rooted.
You are always grounded.
Sometimes it just takes a moment to breathe.
To move.
And to remind yourself.
You've got yourself.
Take a big breath in.
Lift up tall.
On your exhale,
Reach your arms forward and roll all the way down to your back.
Once you get there,
Draw your knees into your chest,
One palm on either knee.
Press the knees away from you,
Take them open and around.
So you're gonna make some big circles with the knees moving in opposite directions.
These are knee stirs,
Should feel kind of nice on the hips.
Should feel kind of nice in the low back.
And then reverse directions with those knee circles.
The next time your knees are open,
Hold them open and take your happy baby.
You can grab around your thighs or anywhere around your feet,
Whatever feels best.
It might feel good to rock a little side to side or extended bent leg or both.
He is into it.
See what feels best.
Let your back,
Your shoulders,
Your head,
Your neck be heavy.
When you're ready,
Bring your knees into your chest again.
This time,
Your hips shift just a little bit to the right as your legs drop to the left.
Take your palms onto that right side of your body,
Let your elbows drop down.
Totally okay if any of your limbs are hovering here.
Just let everything melt down,
One exhale at a time.
The strength of the ground is holding you,
Rooting you.
Keep your hands where they are.
Your hips will come through center and then travel to the left.
Keep the knees glued as they drop over to the right.
Don't overthink it.
Whatever little adjustments you need to make so that you feel steady,
You feel grounded.
It's great.
As you bring in the knees back to center.
Grab below your thighs.
You're gonna gently rock and roll,
Use some momentum forward and back.
When you're ready,
You'll come all the way up to a seated position,
Cross your ankles.
As you lift tall,
Think root to rise.
All the way from the ground through the crown of your head as you lift up nice and tall.
Inhale,
Sweep your arms all the way up to the ceiling.
Fill up your lungs at the top.
Open your mouth.
Exhale,
Sigh all the way to empty.
One last inhale,
Fill up with all that good grounded energy.
Capture it between your palms and seal it all into your heart.
It was a pleasure to have you here.
Thanks for coming.
Hope to see you again soon.
