Hi everyone,
Welcome to Balayoga.
My name is Karla and today I'm going to guide you through a slow flow class.
Everything that you're going to need is a space where you can lay on your back,
Perhaps stand up,
And if possible a place that you are not disturbed.
Go ahead and find a comfortable seated position for you to be.
Roll out your shoulders up,
Back,
And down.
Maybe you close your eyes.
Move your head side to side.
Find stillness with your head and gently tuck your chin in towards your chest.
Relax your shoulders.
Take a breath in,
Move your head to center,
And exhale,
Move your head up to the ceiling.
With your natural breath,
Slowly create some head circles or chin circles.
Reverse the direction.
Open.
Find center and check if you need any extra move before coming into completely stillness.
Perhaps some hip circles,
Gentle twists.
And you slowly return to stillness.
Relax the shoulders.
Allow your hands to rest effortlessly on your body.
Notice your spine naturally uplifted,
Gently tucked in towards your chin to your chest.
If eyes closed are not comfortable for you,
Gently soften the gaze towards the tip of your nose or towards the ground.
Just notice how the breath flows freely into your body without control.
Perhaps you notice the sounds around you.
You notice your body completely in stillness,
Shoulders relaxed.
Soften towards the lower back.
Feeling the support of the earth.
And as you start to slowly arrive in the space into your body,
Perhaps you need to adjust the position that you are.
And feel free to do that if you need it.
Notice if the mind is still pulling you out of the practice.
And since it's the beginning,
It's totally normal.
But if you need,
Return the attention to the breath,
The natural inhale and the natural exhale.
Into your seated position,
Take a big inhale through your nose for one,
Two,
And three.
Hold at the top.
Longer exhale through your mouth.
Three,
Two,
One.
Once again,
Take a big inhale.
One,
Two,
Three.
Hold at the top.
Longer exhale.
Let it go.
Three,
Two,
One.
Final round.
Big breath in as much as you can.
And a bigger breath out.
If possible,
Try to seal your lips and start an ostril breath in through the nose.
And out through your nose as well.
And just notice how this pattern works in your body.
Notice any body sensations starting all the way from your head.
Moving down to your shoulders.
To your arms.
Elbows,
Hands,
Fingers.
Notice any sensation throughout your spine,
Starting all the way on the top of your neck.
Going to your upper back.
Shoulder blades.
Mid-back.
And the base of your spine.
Moving your attention to your hips,
To your legs.
And all the way down to your feet and toes.
Notice what's present in your heart,
Perhaps your sankalpa,
Your heart's desire.
Bubbled up.
What is present in your heart center right here,
Right now?
Notice again the support of the earth beneath you.
Return the attention back to your breath.
And start to calibrate a little bit.
Take an inhale through your nose for 1,
2,
3.
Exhale through your nose for 3,
2,
And 1.
Inhale through your nose 1,
2,
And 3.
Exhale through your nose 3,
2,
And 1.
Maintain this breath by yourself.
And perhaps you notice your belly rising when you inhale for 1,
2,
And 3.
Exhale top,
Middle,
And bottom.
Inhale belly,
Ribs,
And chest.
Exhale top,
Middle,
And bottom.
This breath helps you to bring calmness,
Soothe your nervous system.
If it resonates,
You take it.
If it doesn't,
You leave it.
And remember that any practice or any posture that I offer here is just a suggestion.
If it doesn't feel good in your body,
You know it better than anyone.
And you can always modify.
Get your hands by your side,
Breath in.
Circle your palms towards the sky.
Palms can touch overhead.
Exhale,
Draw your thumbs into your heart.
Have a great practice.
Lower your right hand down.
Inhale,
Send your left arm all the way up and over.
Exhale,
Push the right hand away from you.
Bend your left elbow over the head.
Side bend.
Try to maintain both sits bones down towards the ground.
Notice the expansion on the left side of your body from hip all the way through your rib cage.
Three more rounds of breath.
Push the ground away.
Inhale,
Rise up to center.
Reach both hands high.
Exhale,
Lower the left hand down.
Bend towards the left.
Right elbow goes over the head and you can look slightly towards your right side.
Adjust the bottom hand if needed.
The closer that is from you,
Less intensity in the posture.
Allow it to feel good in the body.
Five more rounds of breath.
Push the earth away.
Rise to center.
Inhale,
Reach.
Exhale,
Twist towards the right side.
Take your left hand across.
Rest your left arm on your right leg.
Gentle twist.
Gaze over your left shoulder,
Or right shoulder rather.
Notice any sensation on your neck.
If you need,
Guide your right ear all the way towards the right side.
Right ear towards your right shoulder.
Breath in,
Head goes back to neutral.
Inhale,
Reach both hands up high.
Exhale,
Gentle twist to your left.
Take your time.
We're holding the postures.
There's no rush.
Working inch by inch.
Allow you to experience what is lying beneath the bone,
The flesh.
Draw the left ear towards the left shoulder.
Notice the right side of your shoulder and neck.
Breath in,
Head goes back to neutral.
Breath out,
Unwind to center and reach up.
Inhale,
Hands towards the sky.
Exhale,
Reach your arms horizontally.
Allow your hands,
Elbows,
Shoulders,
Everything to be into the same line.
Thumbs face up,
Palms face forward.
Take a big inhale.
Exhale,
Guide right elbow underneath the left.
Give yourself a big hug and you're going to round your spine.
Big inhale,
Reach your arms horizontally,
Open up.
Switch.
Exhale,
Left arm underneath the right.
Seated Cat and Cow variation.
Inhale,
Open up,
Receive.
Exhale to round your spine,
Tuck your chin in.
Alternate the arms.
Inhale,
Open up.
Exhale,
Left arm underneath.
Round your back.
Three more by yourself.
Inhale,
Open.
Last two.
Inhale,
Spine is neutral.
Exhale,
Hands towards the ground.
Transition to your table top.
Hands and knees on your mat.
Try to keep your knees underneath your hips.
Try to bring your wrists,
Elbows and shoulders in one single line.
If you have any wrist sensibility,
Make a fist with your hands and just press the knuckles down.
If you wanted,
You can also keep the neutral position or more traditional position,
Hands on the ground.
Or if there's any other variation that suits you better right now,
Feel free to visit.
Tuck the toes to stretch the soles of your feet.
Take a big inhale.
Exhale,
Sink the hips all the way towards the back.
Take a big inhale,
Go back to center.
Exhale,
Bump your hips towards the right side of your space.
Inhale,
Back to center.
Exhale,
Bump your hips towards the left side of your space.
And you're going to start to create a big circle just like you did.
Inhale,
Center.
Exhale to the right,
Bottom and left.
Inhale,
Top left,
Center.
Exhale,
Top right.
Breath in,
Bottom right,
Bottom left.
Breath out,
Top left and top right.
One more in this direction.
And reverse the direction.
Your next inhale,
Return to stillness.
Guide your knees in towards each other.
Exhale,
Press the toes down.
You're going to have a seat on your heels.
Cross your hands or clasp your fingers,
And you just rotate your wrists.
Reverse the direction.
And you slowly return,
Hands towards the ground,
Back into your tabletop.
Push the earth away.
You're going to float your hips up and back to your first down dog of your practice.
If you need it,
Bend your knees,
Exhale your feet,
Shake your head.
And you slowly find stillness.
Down dog,
Try to feel the length of your spine,
Pushing the ground away,
Down and forward.
If you need it,
Bend your knees.
That's totally okay.
We want to elongate the spine here.
Push the ground away.
Take an inhale,
You look forward.
Exhale,
Walk slowly towards the top of your mat,
As many steps needed.
Allow your legs to be wider than your hips.
Bend your knees,
Keep your hips up high.
And you just grab your opposite elbows to your ragdoll pose.
If you want,
Bend again,
One knee at a time.
Notice the breath.
Notice your body.
Relax your hands,
Tilt your feet slightly in.
Tuck your chin towards your chest.
And you're going to slowly roll up,
Bone by bone.
Head's going to be the last thing to stack over your body.
Into your mountain pose,
Tadasana.
Allow your hands to face forward.
Allow your shoulders to be stacked over your hips.
Close your eyes if possible.
Notice again what is present in your practice right now.
Notice the sounds.
Taste inside your mouth.
Return your attention to your heart's desire,
Your Sankalpa.
Slowly blink your eyes open.
Take your hands towards your hips.
Left foot's going to be your base,
And you're going to slowly step back with your right foot on a high crescent position.
And eventually pivoting towards the larger edge of your mat.
Allow your toes to face forward.
Notice the legs straight.
Try not to lock your knees.
Take a big inhale,
Pinch your hips.
Exhale,
Press hips to the back,
And you're going to reach heart forward.
Half Prasarita pose.
Allow the eyes to go down towards the mat so you elongate your spine.
Again,
The energy flows in and up through your spine.
Slide your palms towards your quads if needed.
Press the legs away from you.
Notice the dip in your shoulder blades.
Keep your spine long,
And perhaps you lower the hands towards your shins.
The idea is not to touch the toes.
The idea is to stretch the back of your legs and your spine.
Head is neutral.
Two more rounds of breaths.
Slide your palms back towards your hips.
Big inhale,
You'll rise all the way up.
Exhale,
You're going to push the right foot,
And you're going to bend your left knee slightly.
Half Skandhasana pose.
Notice the right inner thigh,
How it feels.
Your back is super long.
Check if there's a tilt on your tailbone.
If you need,
Left hand on the lower belly,
And the back of your right hand towards the safe from self-adjust.
Tuck the tailbone slightly in.
Push firmly through the left foot,
Left heel.
Two more rounds.
Hands back to your hips.
Inhale,
Back to center.
Exhale,
Bend your right knee slightly.
Dip the hips down.
Same idea,
Folks.
Right palm goes onto your lower belly.
Back of your left hand towards the sacral area.
Tuck the tailbone slightly in.
Push firmly through your right foot.
Maintain the length on your spine.
For three more rounds of breaths.
Final one.
Hands back to your hips.
Inhale,
Lengthen to center.
Exhale,
You're going to pivot again towards the top of your mat,
But this time,
Hands on the ground.
Support the transition.
Match your feet at the top.
Inhale,
Lengthen halfway.
Exhale,
You forward fold.
Take your hands down on the mat.
Step back with your left foot.
Low lunge.
And you're going to slowly bring your hands to your hips.
And you rise up.
Walk the back foot slightly in for your pyramid shape.
Both legs are straight.
Think about your hips to point all the way forward.
And same idea.
Right hand can go on your lower belly.
Back of your left hand into sacral.
Big inhale.
Exhale,
Press.
Right palm into your belly.
And you're going to dip the hips forward.
The chest forward,
Rather.
Allow your eyes to go towards your right big toe.
Push firmly through the right foot.
Three more rounds.
Press the back of your left hand.
Inhale,
You rise up.
Exhale,
Match your feet at the top.
Full breath in.
Full breath out.
Step back with your right foot.
Lower both heels on the mat.
Allow both legs to remain straight.
Guide your left palm into your lower belly.
Back of your right hand into your sacral.
Big inhale.
Bigger exhale,
Press.
Left hand towards the belly.
And you hinge forward.
Trust the back heel.
Front toes.
Three arches of your foot.
Final round.
Press the back of your right hand on the sacral area.
Inhale,
You rise up.
Exhale,
You match the feet forward.
Breath in,
Send both hands up high.
Breath out,
You forward fold.
Take an inhale,
You lengthen halfway.
Legs and spine are long.
Gaze is down.
Exhale,
Hands to your mat.
And you're gonna bring knees and shins towards the ground.
Cross the ankles behind you.
Have a seat.
Reach your legs to the front.
And you're gonna move a little further forward.
So you have space to lay all the way on your back.
Hug your knees all the way in.
And just notice for a moment how the body feels.
When I say body,
Notice not only the physicality of it.
Notice the internal aspect.
The subtle body.
Notice any sensation.
Any pain.
Any feelings.
Keep your right knee all the way in.
Breath in,
Send your left leg forward and down.
Breath out,
Left palm guides your right knee to the left.
Side or supine twist.
Notice your head going or eyes going all the way to the right.
And the idea here,
Please,
Keep your shoulders,
Both of them,
On the ground.
Your next inhale,
Bring your body back to center.
Hug both knees in.
Exhale,
Notice one more time.
Whenever you're ready,
Inhale,
Send your right leg forward and down.
Exhale,
Guide your left ear towards the right side.
Supine twist.
Take an inhale,
Return to center.
And exhale,
Bring your knees back to yourself.
If you want,
You can guide forehead towards the knees.
Give yourself a big hug.
Deep breath in.
And a deeper breath out,
Shavasana.
Reach your legs to the corners of your space.
Allow your arms to rest by your side.
If this is your first time taking an online class with me here on YouTube,
Know that Shavasana,
You can stay as long as you need.
Take your time.
Once you feel ready to be in the posture,
Close your eyes.
Relax your shoulders.
And remember that this space is yours.
Stay as long as you need.
Thank you so much for watching.
And I'll see you next time.
