Namaste.
Peace and blessing to you,
My beautiful souls.
As the world begins to wake,
Let's take this time just for you to breathe,
To move,
And to invite an inner sunshine back to your body,
Back to your mind,
Back to your spirit.
Are you ready?
I see you on the mat.
Let's sit cross-legged.
Left hand onto your heart,
Right hand onto your belly,
Your eyes closed.
Take full,
Deep,
Loving breath in and out through your nose.
Exhale fully,
And your body relax.
Two more breaths,
Please.
Journey back into yourself,
And you just lovingly allow everything to be as it is.
No expectation and no judging,
And you open your eyes.
Lie down to your back,
Please.
Have your feet toward the front of the mat.
Interlace the fingers,
Palms facing away from you.
Take a deep breath in.
Exhale,
Lengthen out through the arms,
Lengthen out through the legs,
And rock the hips side to side.
One more.
Exhale,
Lengthen,
And then rock the hip.
Start to waking up the body,
Taking care of those stiffness in the body.
Arms and legs go up toward the sky,
Shake the wrist,
Ankles,
Forearms,
Calf muscles.
One more breath.
Arms are like wing palms facing up.
Knees come together toward your chest.
Inhale,
Opening your knees,
Circle them away,
Let them meet.
Exhale,
Bring them back together toward the chest.
Three more times.
One,
Two,
Three,
Change direction,
Four together.
One,
Two,
Three,
Four.
We're going to happy baby.
And then hug your knee together toward your chest.
Start to rock back and forth.
Three times.
Two.
Last one.
Get yourself to Uttanasana.
Inhale,
Move your heart forward and open.
Bend both knees,
Step your right leg back,
Pivot to the right,
Prasarita Pradottanasana.
Hold your elbow,
Dangling your body side to side.
Another breath right here.
Bend both knees,
Turn back toward the front of the mat,
Twist to the left,
Right hand underneath the shoulder,
Straight right leg,
Twist left,
Left arm up toward the sky.
Another breath right here.
Belly go toward the floor,
Standing split,
Kick the right leg up,
Opening the hip.
Land it back behind you,
Knees down on Janayasana,
Upright with your trunk.
Lunge,
Exhale.
Two more breaths.
Last one.
And then hands come down,
Three-legged dog.
Keep the left leg back and inhale.
Take plank.
Downward facing dog.
Inhale,
Plank pose.
Exhale,
Downward facing dog.
Two more right here.
Two.
Bend your knees,
Look between your hands,
Take yourself forward,
Uttanasana.
Inhale,
Move your heart forward and open.
Exhale,
Bend both knees,
Step the left leg back.
We are going to twist right this time.
One more breath.
Bring your right hand go alongside the ear,
Standing split,
Kick the left leg up toward the sky.
Land it back behind you on Janayasana.
Two more breaths.
And then hands come down,
Three-legged dog,
Right leg go back and up.
Inhale,
Come forward to plank.
This time lower down,
Chaturanga Dandasana,
All the way toward the earth.
Silabhasana,
Locus pose.
Three breaths.
Three,
Downward facing dog.
Balance on your right leg,
Lift the left leg off from the floor.
Balance on your left hand,
Lift your right hand off from the floor.
Take a deep breath in.
Put your chest back,
Maybe hold your right ankle with your right hand.
And then move forward,
Twist to the left,
Step the left leg forward.
Turn your chest up,
Standing split,
Kick the right leg up.
Warrior II,
Land it back behind you.
Two more breaths.
Deep into the pose,
Last breath.
Pasavakonasana,
Extend side ankle pose.
Two,
Three-legged dog,
Left leg go back and up,
Inhale.
Get your left knee to your nose,
Round your back up.
Kick it back and up.
Take plank with your left leg lifting.
Lower down,
Chaturanga Dandasana.
Back bend right here,
Up dog or cobra.
Downward facing dog,
Please.
One more breath.
Move with the breath.
Then balance on your left leg,
Lift your right leg off from the floor.
Square the hip,
Balance on your right hand,
Lift the left hand off from the floor.
Exhale,
Push your chest toward the left leg,
Maybe hold your left ankle with the left hand.
Inhale,
Move your chest forward,
Left hand underneath the shoulder,
Twist to the right.
Another breath right here.
Standing split,
Kick the left leg up toward the sky.
Warrior II,
Land it back behind you,
Up right with the trunk.
Add two more breaths.
Pasavakonasana,
Extend side ankle pose,
Please.
Two more breaths.
Two three-legged dog,
Right leg go back and up,
Inhale.
Right knee to your nose,
Kick it back and up.
Take plank pose,
Lower all the way down toward the earth.
Dhanurasana,
Board pose,
Kick,
Two more breaths,
Two.
And then carefully release,
Get yourself back up into downward facing dog.
One breath right here.
Bend the knees,
Look between your hands,
Take yourself forward,
Uttanasana.
Move the heart forward and open,
Sit down into Malasana.
Another breath right here.
Sit all the way onto your sitting bone into Navasana,
Board pose,
Your variation.
Three more breaths.
Three,
And then relax,
Have the knee toward your chest,
Roll all the way onto your back.
Drop your knee side to side,
Rock your knee side to side.
And we do bicycle hand behind the back of the head.
Let's do it 12 times,
Please.
Here we go,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten,
Eleven,
Twelve.
Hug the knee back toward the chest and then rock your knee side to side.
We go from here to Sukta Padakonasana,
Feet together,
Knees apart.
Interlate your palm and pressing your palms away from you as you move your knees up and down.
And then you stop rocking,
Stay in this pose.
Bring your left hand back to your heart,
Right hand back to your belly.
Let's stay open and feel the energy move in and out into your heart.
Slowly,
You can help to guide your knees back up toward one another.
Hug them back toward your chest,
Gently rock side to side,
And roll onto your right.
Stay right there,
One breath.
You bring yourself back up onto your seated position with your hands together and let the thumbs go to your third eye and you humbly bow down toward your own beautiful self.
Thank you for showing up to yourself today and for making the time just for you.
I see you next time.
Namaste.
