Welcome to this awakening yoga flow.
Today's practice is all about inner transformation so we can stand taller,
Prouder,
With a love in our hearts that shines bright and even stronger.
There's a quote by Terence McKenna that says,
We are like caterpillars contemplating pupation.
No longer will I chew on cabbage leaves.
No longer will I roam under the underside of the foliage.
Life must be a preparation to enter another dimension.
So here we are today on our yoga mats to flow,
To move out of the mind through asanas and to flow into the breath.
We begin from a seated position.
I'll meet you there.
Sit comfortably on the mat.
Nice and tall spine,
Cross-legged.
Keeping the breath awakened,
Alive,
Eyes are wide open.
We are here,
We are now to move,
To flow.
Inhale your hands up to the sky look up and exhale the hands down to the side.
Inhale lift up look up Exhale down to the side.
Lift with another inhalation,
Lift for height,
Elevate the chest.
Exhale draw a wide circle bring them down gonna go for one more inhale this time add a side bend over towards your right nice tall with your left hand And inhale,
Bring it up through center.
Exhale to your left.
Moving like a wave,
Inhaling.
Exhaling awakening the spine.
Inhale.
Exhale.
Inhale.
Exhale.
One more,
Inhalation,
Find height through center,
Exhale to the side.
Bring it up high with an inhale.
Let's add a twist.
The right hand goes behind you.
Left hand on the opposite knee.
Twist it over towards the right.
Remaining here for a few gentle breaths Imagine twisting the spine like a sponge trying to get rid of the water.
Twisting it open.
Look forward with the head.
Inhale the hands up to the sky.
Exhale towards your left.
Head rotates forward,
Release the chest to face in front.
We're going to warm up our wrists with a few gentle movements Now rotate the other direction.
Excellent.
Let's get up onto our knees.
To do that you can bring the feet in front of you and over to the side.
The hands will assist you and guide you to enter a tabletop position.
Nice and easy with the hands and knees.
Palms exactly underneath the shoulders.
Knees exactly underneath the pelvis.
From here,
We're going to inhale.
The belly drops low.
The head looks up high.
Cow pose.
Exhale rounded in for cut.
Inhale,
Bring it up into cow.
Exhale for cat pose,
Find height with the shoulder blades.
Inhale one more cow drop belly head is high Exhale round it for.
.
.
Excellent settle into center.
Kick the right leg behind you.
Drop the foot down onto the yoga mat.
Plant it nice and firm.
And open up to the side of the room.
Left leg can be a little bit diagonal here to provide you more support.
And extend over with the right hand.
Finding a nice lengthening from the right foot as it rises dynamically up and over.
And swing it over to the other side.
Slow gentle movements left leg left hand Keep the breath awake.
Keep the breath moving.
Drop the left hand down.
Knees together heels together and hook the toes under so we can come and sit on our heels for toe stretch so we can awaken and open the soles of the feet Breath is.
.
.
Flowing always moving never tensing never holding we are here to open up to transform from caterpillars to butterflies to fly strong into our purpose Towards our goals,
Towards our dreams.
We're going to bring our hands forward towards the mat.
Plant them nice and firm.
First downward facing dog.
Lift the knees off the mat.
Keep this down dog nice and soft.
Knees can be gently bent.
Head is long,
Spine even longer.
And we're going to bend the knees even deep without touching the ground.
We look forward towards the heart and walk one foot at a time all the way to the front of your yoga mat.
Hands on the knees.
Lengthen as your spine grows tall and long away from the pelvis.
Exhale,
Fold forward.
And we're going to bring it up into standing,
Connecting the hands,
Pressing on the heels.
Inhale all the way up into standing.
Exhale the hands out to the side.
Draw a few wide circles onto the shoulders.
Dynamically opening up the chest shoulder blades rotate the other direction And let's move.
Inhale the hands up to the sky.
Sun salutations,
Waking up the body.
Exhale,
Drop forward.
Flat back inhalation.
Exhale,
Plant both hands,
Bend the knees and step both feet back into plank.
Drop the knees,
Drop the chest in chaturanga.
Point the toes,
Energize your glutes here.
This is important to protect your low back.
So tighten the buttocks.
Inhale into cobra,
Pressing down on the palms.
Neck is long.
Exhale,
Climb up onto the knees,
Hook the toes under and downward facing dog.
Keeping the pelvis high.
The hands keep pushing forward.
Put more energy on the thumb and index part of your palm.
Dynamic inhales and exhales.
Bend both knees,
Look forward,
Step it forward,
Bring it to the front.
Halfway lift as we inhale,
Rise.
Exhale,
Drop low.
Palms together,
Bring it up to the sky.
Inhale with a gentle backbend,
Chest opens high.
Exhale the hands and draw a wide circle to the side of the body.
Let's move.
Inhale.
Exhale,
Fold forward.
Wave like movements in your own body.
Halfway lift as we inhale.
Exhale fold plant the hands bend the knees this time send only the right leg behind you Drop the knee down.
Anjaneyasana,
Low lunge as we inhale,
The hands go high.
Exhale,
Bend the elbows like in cactus and bring them as you glide the shoulder blades behind you.
Inhale,
Lift up the hand.
Exhale,
Shoulder blades,
Elbows glide behind you.
One more inhale.
Exhale,
Bring it down.
Release the hands forward.
Step both feet back to plank.
Drop the knees and drop the chest for Chaturanga.
Inhale,
Rise for Cobra.
Remember to energize the glutes.
Exhale through the knees,
Hooked toes,
Downward facing dog.
We're going to bring ourselves to the front of the yoga mat.
Bend the knees,
Look forward.
One foot at a time.
Hands on the knees,
Lengthen halfway.
Exhale,
Fold once again,
Hands connect,
Bring it up to the sky.
Inhale,
Find lengthening.
Exhale,
Hands down,
Source to side.
Inhale lift look up Exhale,
Fold forward.
Halfway lift,
Lengthen inhale.
Exhale,
Bend knees,
Plant hands,
Left leg,
Sense behind you.
Left knee down,
Anjaneyasana,
Low lunge.
Inhale,
The hands up to the sky.
Excel.
Elbows down.
Cactus.
Inhale.
Exhale down as the chest opens up forward.
One more inhale.
And exhale,
Bring it down.
Has released four.
We're gonna step both feet back towards plank.
Hook the toes,
Downward facing dog,
Lifting the hips.
Connect the feet together as one,
Lift up the right leg.
Square the hips,
Don't open sideways.
Keep them squared.
And then guide the right foot forward.
Place it near the right hand.
Left heel goes down.
Warrior two.
So stand tall.
Right hand forward,
Left hand back.
The pelvis opens up sideways.
We want to keep pushing and extending the back of the left knee.
Rear energy driven backwards.
Eyes forward.
Finding that inner discipline,
That inner warrior.
Warrior prince or warrior princess.
Whatever you.
.
.
Associate with identify with we are here to shine our hearts bright Let's bring the right palm to face the sky.
Paint to the ceiling with a paintbrush for reverse warrior.
Backhand can be on the leg or you can wrap it behind the lower back.
And then hook it on the front thigh.
Strong on both feet.
Both sets of toes.
Active energize.
Drop it back down,
Right elbow on the knee,
Open the chest sideways and lengthen the left hand away from you.
A dynamic line from the left foot climbing up.
Reaching forward and up.
Through the left hand.
And drop it down both hands on the ground step back to plank drop the knees drop chest chaturanga inhale for ab dog cobra buttocks active exhale downward facing dog feet together as one left leg rises square the hips Swing it step it forward.
Back heel on the ground.
Warrior 2.
The left hand is leading the way.
A few adjustments that you can perform.
If your belly is spinning forward,
Tuck and bring the belly button inwards.
Tuck the tailbone in.
Eyes forward.
Spine straight not forward not back in a neutral position.
Bright smile in your heart,
Bright smile in the face.
Left palm faces the ceiling,
All the sky painted,
Drew a nice colorful rainbow.
Reverse warrior.
Remember the backhand can also wrap around.
Remain strong on both feet.
Remain open,
Courageous through the heart.
And let's bring it down to side angle,
Elbow on the knee.
Open the chest sideways and dynamic movement from the back right foot all the way up towards the hand.
Breath is moving.
Fire it up from the inside out.
Release both hands down step the feet back towards the plank position and drop the knees on the ground open them to the width of your mat,
Connect the heels,
Release the toes under,
Child's pose this time a little bit deeper.
There's more space for us to spill the belly and heart forward.
Hands extend,
Elbows down,
Forehead down embracing stillness.
Embracing,
Surrendering into silence.
Lift up the head.
Slow,
Gentle movement as you climb.
Onto the knees,
Onto the hands.
Our practice will continue seated.
So guide the feet to the side.
Come and sit out onto the ground and extend both legs forward in front of you.
We're going to sit.
Comfortably with both legs extended to the front We're going to bring the right knee inwards,
Right foot,
Drop it down to the side.
We're going to make a tiny step to the front of the mat with the pelvis.
Assisted by the hands,
Step it forward.
This helps to open up.
This side.
Open up to the side of the mat with the chest,
With the pelvis.
So the hips are a little bit square towards the long edge of your mat.
Left hand front foot or shin bone opposite hand the one behind you up and draw a rainbow over Eyes are closed.
So you can internalize the sensations,
The experience.
Notice where you feel it the most.
But also notice where you feel it the least.
Observing both spectrums.
Both sides of the story.
Both sides of the coin And slowly bring it up.
To sit tall,
The right hand will go behind you.
We're gonna plant the front foot.
Flatten it onto the mat.
We're going to climb and rise onto the knee,
Lifting.
Buttocks,
Energize forward and then the left hand reach the soul,
Zip back.
Of the room,
Back of the mat,
With energy,
With purpose.
Looking towards the palm as well the left one and seated back down on the ground.
Switching mirroring to the other side.
We're going to bring the left foot in,
Knee opens out to the side.
And in order to open up the body sideways,
We make that tiny step forward.
With the assistance of our hands,
Open the chest.
I'll show you from the other side so it can be.
More intimate,
More connected in this class.
Open it sideways.
And reach the right hand forward shin bone or foot.
Open up siders with the hips and shoulders.
And then you white.
The other hand up and over.
Find a space where the breath is full and comfortable.
If you catch yourself tensing,
Reaching and and stressing it out or shaking.
Take a step back,
Find a nice expansive state of being.
We are here to open.
We are here to grow.
To discover.
With ease of breath If your eyes were closed,
You can blink them open.
Bring the left hand behind you,
Right foot planted.
Energizing,
Climb it onto the knee.
Extend the hand.
So was the back.
Keeping it lifted.
And then root it back down to the ground.
Nice,
Soft and gentle.
Now our practice will continue laying down.
So make us sit forward with the pelvis.
Keep the knees bent with the heels approximately underneath your knees.
We're going to lay down.
Slowly onto the ground.
To do so,
You can round the spine,
Slowly bring it down.
Or you can bring it down from the side with the assistance of your hands.
We want to make this process comfortable.
And pushing it just a little bit,
Not too much.
Press down on the heels.
We are rooted.
Spine is lengthened across the surface of the mat.
Right leg elevates.
Bend the knee.
Drop the outside of your heel,
Your ankle onto the left knee reclined pigeon.
Pick up the left foot off the ground.
The right hand goes between the gap of the legs.
The left hand wraps around.
Grab hold of the knee.
Lay down.
It's important that the head on the ground rooted.
The right foot,
The one that's above in front of us.
This helps to protect our knee in better alignment.
And also if you are here and you're not really feeling anything.
You can bring the hands on top of the knee.
This tends to intensify the stretch.
Soften your breath eyes are closed observe your inner world Observe what aspects in your life What aspects of your character.
The ones to be released to be left behind in order to Grow.
Into the new person you want to become.
Let's go ahead and switch sides slowly.
The right foot goes down.
Left foot rises,
Bend the knee,
Lay it over to the opposite side.
Pick up the right knee,
Remembering the two options,
Either below the knee or above,
Find what works best for your body,
Making sure the head and shoulders are down on the ground.
Now a butterfly in order to become reality,
In order to be born.
Has to let go of certain things It has to let go of the caterpillar phase.
It has to let go of the cocoon phase and break itself open from the chrysalis and reach out for something new,
For a fresh perspective.
So identifying those key elements in life.
That are holding us back.
We're gonna slowly release both feet down to the ground.
Left leg straightens flat down let's add a twist supine twist Hug the right knee into the chest and guide it all the way towards the left side of your mat.
I need more space.
Bring it over until the right knee connects down to the ground.
Now,
If you cannot make it that far,
Use a block or a cushion to support yourselves.
What's important is that your right hand extends out.
The side followed by the eyes If your right hand is floating somewhere up here and you're really hyper extending the shoulder blade,
I advise you to bring the hand to the heart.
Keep your shoulder blade connected,
Supported,
And then melt it down.
Eyes are closed.
Bring the awareness inwards.
The arrows of the senses.
Reverse pointing towards your own center.
Spark.
That needs to be reignited to find your space of growth.
Break the ground.
To open up,
To become free.
Let's rotate and release out of it.
Back onto the center of our back.
Straighten the right leg Hug the laugh.
Neat.
Twist it over towards your right.
Left hand extends to the side.
Gentle breathing in and out releasing slowly to lay flat onto your back Getting ready and comfortable for Shavasana.
We're going to straighten the legs down to the ground.
Feet as wide as your yoga mat.
Arms away from the ears.
Palms to the side of the hips facing upward.
The neck is long.
And we surrender letting go in deep relaxation.
Finding that calm before the storm.
This storm that needs to enter our lives to.
Water to refresh and rejuvenate our resources that will bring about change,
Transformation.
Before action this stillness before motion there is rest so here we are in stillness,
We surrender.
We slowly bring the breath back to life Deepening the inhales and exhales.
Inviting movement back to the body through the hands and the feet.
And reach the hands over the head.
Find them nice lengthening.
To the spine to the body awakening the senses.
Then bend the knees lay over to the side of the body In embryo pose.
Nice.
And easy.
Eyes remain closed for a few moments.
With the assistance of our hands as they press down into new planted soil we rise with our eyes wide open And sit.
In a cross-legged position.
Sitting up tall.
Crowd.
With a sense of self gratitude,
Being thankful.
To ourselves,
To you for showing up on the mat for making a conscious decision.
To bring about positive self transformation.
I hope you enjoy this class.
I hope you feel.
Awake and ignite it.
Closer towards your purpose.
My name is Derek.
Thank you for honouring me with your presence and watching this class.
With much love.
Namaste.
