Welcome,
Beautiful soul.
Today we are waking up your power.
And yes,
We are going to fire up those glutes.
The yoga way.
Sit comfortably on your mat.
Close your eyes or soften your gaze.
Take a slow breath in through the nose.
And exhale through your mouth.
And let's repeat two more times Feel your body right here,
Right now.
Note how you feel yourself right now before the practice.
We'll begin with Kapalapati,
A cleansing breath to awaken your energy.
We do sharp,
Quick exhalation through the nose.
And let inhales happen naturally,
Relaxing your belly.
We aim to make one exhale per second.
Let's go.
Take a deep inhale.
And go.
And make a nice long inhale.
Exhale.
And then make a half inhale and hold the breath.
Feel the stillness inside.
Relax your face,
Shoulders,
All the body.
And exhale when you're ready.
And allow your breathing to come back to natural.
However,
During the practice,
Remember to keep focus on your breath and make a dip.
It will help nurture your body.
And when you're ready,
Let's move.
Gently open your eyes and come onto all fours.
Wrists under shoulders,
Knees under hips.
On your inhale,
Extend your right leg back and your left arm forward.
Exhale,
Draw your knee toward the nose,
Rounding the spine.
Inhale,
Lengthen again.
Exhale,
Draw it in.
Engage your glutes and leave that leg higher.
Keep moving with your breath,
Feel your core waking up,
The fire is starting to build and then the last one and release.
Now we'll stern all forth and add a little twist to challenge your balance.
Extend the right leg back parallel to the floor.
From here,
Keeping it lifted,
Move the leg out to the side,
Creating right angle with your body.
Lower it down here.
Lift it up again and bring it back to center.
That's one,
Two more.
Move with control.
It's not about speed,
It's about awareness and waking up your body.
Feel the strength in your glutes.
Last one.
And slowly release.
Take a deep breath in,
Exhale and let's switch to the other side.
Extend your left leg back,
Right arm forward.
Inhale,
Lengthen.
Exhale,
Draw the knee over the nose,
Rounding through the spine.
Inhale,
Reach long.
Exhale,
Draw in.
Feel the strength waking up in your center.
Your core is strong.
And the last one,
Release the hand and the leg external force.
Let's move into side lift again.
Extend your left leg back parallel to the floor,
Slowly move it out to the side creating a 90 degree angle with your torso and lower.
Lift here again and bring it back to center.
Two more.
Feel the fire building in your glutes and your core working to keep you stable.
The last one and release Take a deep breath in.
Exhale it all out.
You're doing amazing.
The body is awake.
The energy is flowing.
Duck your toes under,
Press through your hands and lift your hips up and back into downward facing dog.
Pedal through your feet one heel at a time.
And from here,
Take a big step forward with your feet,
Bending your knees,
Rise all the way up to standing,
Rounding your spine.
Ground through your feet,
Reach your arms up,
Take a deep breath in.
Exhale hands to heart and from here let's flow through one round of surya namaskar inhale reach your arms up high Exhale.
Fold forward.
Uttanasana.
Hands to the mat.
Inhale halfway lift Lengthen your spine,
Gaze forward,
Exhale,
Fall forward again,
Uttanasana.
Inhale step back to plank Exhale,
Lower your knees,
Chest and chin down.
Inhale,
Slide forward into cobra pose.
Open the heart,
Draw the shoulders back.
Exhale,
Tuck the toes and lift up into downtown.
Take a breath in.
A full breath out.
Step forward again into forward fold.
Beautiful.
Bend your knees deeply,
Shift your weight back into your heels and lift your chest coming into chair pose Utkatasana.
Inhale,
Reach your arms up.
Feel your thighs working and glutes firing up.
Tilt your hips slightly forward then roll them a little back exploring the movement.
Post them right in the middle where your spine feels long and your lower back feels supported.
Sink a little deeper keeping your spine long.
One more inhale here And now bring your palms together at your heart.
And on your exhale twist to the right.
Into twist chair pose.
Press the left elbow outside your right knee.
Keep your knees in one line.
Inhale lengthen the spine Exhale twist a little deeper.
Feeling that heat building from the inside.
One more breath here,
Strong and steady.
And inhale,
Come back to center,
Arms up.
Beautiful Step your left foot back coming into warrior one with the torso leaning forward in one line from heel to crown.
Right here imagining long line from your left foot all the way back to the palms and fingers.
And from here,
Place your hands together in front of your chest,
Press firmly through the right foot.
Engage your core and slowly shift your weight forward,
Lifting the left leg up into warrior three.
And here we'll move a bit.
Inhale,
Lift the left leg high.
Exhale,
Draw the knee toward your chest,
Bringing the body upright.
Inhale extend back again into warrior three Exhale draw it in.
On the last one Hold your water.
Beautiful work.
Now place your hands on the mat keeping the left leg straight,
Inhale here and as you exhale bend the right knee and draw the left knee behind the right calf.
This is shiwa squad Inhale,
Extend the left leg back,
Stretch through the crown of your head.
Exhale,
Bend a lower again.
One more.
Hold the squat for a bit.
Smile,
You're doing amazing.
And gently lower down your left knee to the mat.
From the right side of the right heel.
Sit tall here and we move into a seated twist.
Hug the right thigh and twist to your right.
Inhale lengthen through the spine Exhale,
Twist from the belly,
Keeping the shoulders relaxed.
Breathe into your back.
One more deep inhale here And exhale,
Slowly release,
Come back to center,
Roll over your knees and find your way back into down dog.
Let's take a few slow breaths here.
You can pedal your feet if you want,
Noticing the difference between left and right sides.
Feel the stretch.
And let's do a vinyasa here.
Inhale,
Shift forward to plank.
Exhale lower your knees chest and chin into ashtanga namaskarasana Inhale,
Slide forward into Cumbra pose.
Open the chest,
Leap through the heart.
Exhale,
Press back to downward facing dog.
Take a deep breath in.
And exhale everything out.
And then step forward once again into your forward fold.
Soften your neck.
Relax your arms and shoulders and bend your knees deeply and sink your hips back coming into Utkatasana chair pose.
Sweep your arms up on the inhale.
Maintain your neutral pelvis and lift your chest forward and up.
Make sure you can see your toes.
Feel your legs actively working,
Push through your heels.
Sit a little lower.
One more deep breath.
And bring your palms together in front of your heart.
On your exhale twist to the left.
Into a twisted chair pose.
Hook your right elbow outside the left knee drawing your ribs gently around the spine.
Inhale,
Create space.
Exhale.
Find apple.
Inhale come back to center arms reaching up and step your right foot back into a strong lunge,
Rise into warrior one variation with the torso leaning forward.
So that your back,
Leg,
Spine and arms form one long strong line.
Breathe here,
Sink your left heel to the floor.
Your legs are strong here.
And now bring your palms to the prayer in front of your chest.
Roll through your left foot now.
And shift your weight forward slowly,
Lifting the right leg into warrior 3.
Take a moment to settle.
And then on the inhale,
Lift that right leg a bit higher.
On the exhale,
Draw your right knee in toward your chest,
Letting your torso rise upright.
Inhale glide into warrior three exhale knee to chest again one more and hold your warrior three for a bit.
Stretch long through the crown and then bring your fingertips to the mat while keeping the right leg extended.
Take a breath here.
And then exhale,
Bend the left knee and sweep your right knee behind the left calf for Shiva squat.
Repeat two more times inhale kick the right leg back Exhale,
Bend and lower again.
And on the final shiva squat,
Pause for a while,
Breathe through the head.
Smile if you can.
And then slowly bring your right knee to the mat on the left side of your left heel.
Seat toe,
Grounding through your seat bones.
Hug your left thigh in and turn your chest over the left for your twist.
Inhale lift and lengthen Exhale,
Deepen from the lower ribs.
Relax your shoulders,
Soften your gaze.
One more breath here,
Full and easy.
And then gently Come back to center,
Ground your hands,
Roll forward over your knees and send your hips up into down facing dog.
It feels good pedal your legs noticing how the body feels now And before we close this sequence,
One more vinyasa.
Inhale,
Glide forward to plank.
Exhale knees chest and chin to the mat ashtanga namaskarasana inhale Slide into Combran.
Gently lifting the heart.
Exhale.
Press back to down dog.
Adha Mukha Svanasana.
Take a deep nourishing inhale.
And a long exhale out.
Gently lower your knees to the mat.
Shift your hips to one side and come to sit on your mat.
Extend your left leg forward and bring your right foot to the inner thigh.
Sit tall on your sit bones,
Inhale reach your arms up,
Exhale hinging at the hips,
Fall gently over the left leg,
Stretching your rib cage further away from hips.
When you reach the limit,
Let the background naturally if it needs to.
You can grab your foot if it feels good.
Or just place your hands on the mat.
No forcing here.
Just softening.
Relax your upper back.
Lower back,
Your glutes.
And legs.
Keep your left leg engaged.
Feedflex.
Breathe into the back Slowly rise on your inhale and stretch the right leg forward,
Bringing the left foot in.
Find length through your spine and with your exhale melt over your right leg.
A full minute here as well.
Let each breath bring a little more release,
A little more space.
Relax your face here or even better smile.
We often hold tension even on our face.
And relaxing it,
We help the rest of the body relax deeply.
Beautiful come back up and gently roll your back down on the mat vertebrae by vertebrae Bend your knees,
Feet hip-width apart,
Heels close enough to touch with your fingertips.
And on the inhale,
Press into your feet and lift your hips into bridge pose.
Open across the front of the body Feel your glutes engaged.
Feel your chest rise softly toward your chin.
Help yourself with shoulders and hands,
Push them into the ground and see how it helps you lift even higher.
Squeeze your glutes just a little bit more now.
And on your final exhale slowly lower all the way to the mat.
Hug both knees into your chest for a moment.
Then place your left foot on the floor,
Knee bend.
Cross your right ankle over your left thigh,
Making a figure 4 shape.
Flex your right foot all the time here to protect the knee.
Thread your hands behind the left thigh and draw it toward your chest.
Your head stays on the ground.
Relax your shoulders,
Soften your jaw.
Breathe into the outer right here.
Let it melt down.
Breathe deeply.
Connect with your body.
Feel your muscles.
And allow them to relax here.
Gently release.
Place your right foot down,
Bend the knee.
And cross your left ankle over the right thigh and pull the right leg in toward you.
Take a few smooth steady breaths.
Allowing the left hip to soften with each exhale.
Breathe deeply.
Allow your body to sink into the mat and relax completely.
This is our last pose before we move on to Shavasana.
One last inhale here and exhale release your legs stretch them out long.
We are coming to our final relaxation,
Shavasana.
Let your arms rest by your sides,
Palms open,
Close your eyes.
Allow your whole body to settle,
To absorb the warmth and strength you've built.
Feel the ground holding you.
Now gently scan your body with your awareness.
Start from your feet Feel them relax,
Grow heavy.
Move your attention up through your calves and knees.
Softening any leftover tension.
Travel slowly through your thighs and glutes.
Give this area a bit more awareness.
Let it melt completely.
Soften your lower back.
You need back.
Letting the weight of your body drip downward,
Supported by the earth.
Relax your shoulders,
Your arms,
Your hands.
Feel your face softening.
The jaw clenching the space around the eyes relaxing.
The forehead smoothing out.
Sense your whole body now,
Still effortless.
Let any heaviness sink into the floor.
Nothing to hold Nothing to do,
Just rest.
And now gently begin to deepen your breath.
Bring some movement into your fingers and toes.
When you already roll to one side Press yourself up keeping your eyes closed.
And come to sit in a comfortable seated position.
Take a moment to notice what has shifted.
How does your body feel now?
What has changed inside you?
Thank yourself for showing up.
Thank your body for its strength.
And to your mind for its focus.
Bring your hands together at your heart.
And take a moment to honor yourself.
When you're ready gently open your eyes.
I'm always here to support you and create more focused practice just for you.
Namaste.
