Hi,
I'm Kate.
Welcome to your practice.
We'll meet at the back of our space in Tadasana,
Grounding through the feet.
Slowly begin to bend up the knees,
Reach the arms skyward in a chair pose.
And as you breathe in,
Cactus the arms out at the sides.
As you breathe out,
Round forward,
Tuck chin to chest,
Reach the arms in front of you.
And inhale,
Cactus arms.
Exhale to round forward.
For a bit more of a challenge,
Come up onto the toes and continue with this fluid motion through the spine,
Rounding and opening.
We'll slowly bring the hands behind the back,
Interlace the fingers,
Draw the arms down the spine and open the heart space.
As you exhale,
Fold forward,
Bending at the knees and allowing the arms to drop up and over the head.
Gently release the hands to the mat and walk yourself into a downward facing dog position.
Spreading the fingers and pressing the heels to the earth.
Feel free to keep a bend in the knees.
And slowly walk the dog out,
Bending from left leg to right,
Left leg to right.
Slowly begin to lower down to all fours.
We'll move into our puppy stretch,
Gently walking the hands forward.
Begin to melt the forehead to the mat.
And feel the stretch throughout the spine and the arms.
Continue to breathe deeply in and out with the nose.
And then gently rolling onto the belly,
Bending at the knees.
At the elbows,
Come to find your way into a sphinx posture.
Tucking the inner legs together,
Tops of the feet pressed into the mat.
Roll the shoulders from the ears and lift the kneecaps up.
Take a deep breath in through the nose and a big sigh out of the mouth.
Sigh.
Gently lower onto the belly.
Capital T,
The arms out to the sides.
Bring right ear to the mat.
Bend the left knee and drop the left foot over the right side of the body.
Peeling the left shoulder away from the mat.
Feel the stretch through the spine and the shoulders.
Before gently returning onto the belly.
Moving in the opposite direction,
Bringing left ear to the mat.
Bending right knee and dropping it over the left side of the body.
Peeling the right shoulder away from the mat.
Continue to breathe.
And slowly lower back onto your belly.
Bending the elbows,
Keeping the hands a bit wider than your mat.
Tent at the fingers.
We'll inhale,
Begin to peel the upper body away from the mat.
Rolling through the spine in a wide cobra pose.
Before exhaling to lower softly onto our mats.
Continue with this motion.
Inhale to peel the upper body away.
And exhale,
Mount forward.
Move with your breath.
And if you need a bit more space in your practice today,
You can keep the legs a little bit wider than the hips.
Just make sure to keep that bend in the elbows.
To create space in the lower back,
The shoulders and the neck.
Tucking the legs back together.
Bringing the hands behind the back.
Interlace the fingers,
Release,
Index fingers out.
And as you breathe in,
Lift the chest up.
For a bit more of a challenge,
Begin to lift the legs,
Point the toes and squeeze the inner thighs together.
Exhale to slowly lower down.
And one more time.
Inhale,
Lift the chest,
Lift the arms,
Lift the legs and point the toes.
Exhale,
Release.
Soften the arms out at the sides.
And then gently press yourself into a child's pose.
Taking a well-deserved break.
Soften the forehead,
The chest and the shoulders.
Feel free to stay in your child's pose as long as you need.
Gently begin to roll back to all fours.
Tuck the toes and find your way into a downward-facing dog position.
As you breathe in,
Reach the right leg up to the ceiling in a three-legged dog.
Bend the knee to your chest.
And step the foot between your hands,
Preparing for our high lunge.
Straighten through the left leg.
And reach the arms towards the ceiling.
As you breathe in,
Cactus the arms out at the sides.
Exhale to round your back.
And forward,
Reaching the arms in front of you,
Tucking chin to chest.
Inhale,
Cactus arms.
Exhale,
Round forward.
Continue with this motion.
Giving ourselves a little hug.
We're going to wrap the arms around the right thigh,
Bringing forehead to shin.
Inhale to reach the arms back to the ceiling.
Before exhale,
Releasing the hands to the mat,
Straightening the right leg in a pyramid pose.
Feel free to grab your blocks.
Or keep a slight bend in that front leg.
Adjust the posture as needed.
And find a place that feels good in your body to rest.
Find a place that works for you today.
Don't worry about what the pose looks like.
Just do what feels good.
Maybe that means taking a bend in that front knee.
Or shortening your stance between the legs.
Find a place that works for you today.
Getting ready to move into our warrior three.
Bend the right leg,
Plant the hands to the mat.
Kick the left leg off of the mat.
Hold steady.
Before reaching the arms in line with the hips.
Interlace the hands at your back.
Release,
Index finger out.
Lift the chest,
Lift the leg as high as the body will allow.
And then step left foot to the outside of the right ankle.
Slowly lift the chest on an inhale.
Draw the arms down the spine.
Before releasing the hands and reaching them skywards.
Gently bend from left to right.
And on an exhale,
Fold forward.
And twisting,
Begin to walk yourself over to the right side of your mat.
And then stepping into a downward facing dog position.
Continuing this flow on the left side.
Inhale to reach left leg skyward,
Three-legged dog.
Bend the knee into the chest.
Step the foot between the hands.
Prepare for your high lunge.
Reach the arms up to the sky.
Straighten the legs.
Straighten through your back leg.
And inhale,
Cactus the arms out.
Exhale,
Round through the spine.
Bringing fingertips to the front.
Tucking chin to chest.
Inhale,
Cactus arms.
Exhale to round forward.
Continue with your fluid motion through the spine.
Find a little hug at the front body.
Wrapping the arms around the left thigh.
Dropping forehead to knee.
Inhale to release.
And reach the arms skywards.
Gently planting both hands on the mat.
Straightening out that left leg.
Pyramid pose.
Feel free to adjust as needed.
Keeping a slight bend in that front leg.
Or using blocks to support your body.
As you engage your practice.
Preparing for warrior three.
Bend at the front leg.
Kick the right leg off of the mat.
Interlace the hands behind the back.
Lift the chest and the leg up as high as the body will allow.
Before stepping right foot to the outside of the left ankle.
Drawing the chest up.
Gaze up.
Before releasing the arms to the sides.
Arms reach skywards.
Gently bend from left to right.
Taking a breath in.
Exhale to find a forward fold.
Before unravelling.
Walking yourself to the left side of your mat.
And stepping onto a downward facing dog.
Releasing to all fours.
Take a well-deserved break in your child's pose.
Feel as the breath presses against the thighs.
And slowly making your way to all fours.
Cross the ankles.
And come to take a seat.
Releasing the legs into staff pose.
Place the hands next to the hips.
Give yourself a little lift so sits bones are nice and flat.
Gently bend the knees.
Reach the arms skywards.
Exhale and fold forward reaching for the toes.
Feel free to straighten the legs out if it feels better in your body.
Use blocks or pillows to support your practice.
Simply keep a bend in the knees.
Exhale to fold forward.
Forehead to knees.
Gently coming back to a neutral spine.
Scoot the self forward and come to lie flat on your back.
Bringing knees to chest.
Hands to the knees.
Begin to draw circles with the legs.
Massaging the back of the head.
Reaching into your lower back.
Moving in a clockwise position.
And then changing directions in an anti-clockwise direction.
Wrapping the arms around the legs.
Give yourself a squeeze as you bring nose to knees.
And take a moment of gratitude for your body.
Your breath.
And your practice.
Releasing neck and head down onto your mat.
Heel toe the feet a bit wider than your hips.
Knock the knees together and place the hands over the belly.
Taking deep breaths in and out of the nose.
Stay here as long as you need.
Thank you so much for joining me.
Have a wonderful day.
