Hello and welcome to a short little yoga sequence,
A little tadasana,
Standing flow.
We're going to connect breath and movement and get into the right energy either for the day or throughout the day or even to set a little end to our day.
So wherever you are throughout your day you could come to this standing flow and create the energy that you need in this moment.
So as I said we're going to be standing and it is not really necessary that you stand on a mat.
You could even do this outside standing on the grass.
You can wear shoes or be barefoot,
Whatever works for the situation you are in and yeah wherever you are I invite you to find your space and stand on both feet.
Have the feet hip distance apart and before we start let's sway a little back and forth left and right maybe in a circle.
If you do a circle make sure you do it both ways and gently then find your balance on both feet,
The weight equally distributed and rooting down through all four corners of your feet really getting grounded and connected to the earth.
And once you've arrived in your balanced position here on both feet I invite you to bring your awareness to your breath.
As I said we're going to be flowing with the breath and before we connect with the movement we're going to synchronize the breath.
I invite you to do this either with your eyes closed or if it's okay for you keep the eyes open but if your eyes are open I suggest you keep the gaze over the tip of your nose and try to keep your eyes from wandering around.
Alright let's start with an inhale 1,
2,
3,
4 and exhale 4,
3,
2,
1.
Adding the arms,
Inhale lift the arms up over the sides shoulder width apart 1,
2,
3,
4 and exhale bring them down 4,
3,
2,
1.
Inhale lifting the arms up 1,
2,
3,
4 shoulders relaxed,
Exhale bring them down 4,
3,
2,
1.
Inhale arms rising 1,
2,
3,
4.
Exhale bring them down through each side 4,
3,
2,
1.
Inhale lift the arms 1,
2,
3,
4.
Exhale bring them down 4,
3,
2,
1.
One last time inhale lift the arms 1,
2,
3,
4.
Exhale bring them down 4,
3,
2,
1.
Inhale find back to your own rhythm keep the arms just by your side you may keep the eyes close or open wherever you are you can always change of course whatever feels good and right for you in this moment we're going to continue into a little flow adding a forward bend and a half lift and I'm going to indicate the breath again and I invite you to really try and flow with each breath through each movement having said so I also make you aware that if this is your beginning of flowing with the breath to the movement this might be tricky so don't get upset simply continue to practice and do it more often and you'll see how it gets easier over time.
If this is your first time or your beginning one thing you should not hold your breath okay even if you're not flowing in the same breath that I'm indicating keep the breath flowing doesn't matter in the end you will arrive as I said over time with my breath count but for the moment if you feel you're not getting it right don't worry about it just keep the breath flowing do not hold your breath okay all right from here with our arms by our side we're going to start allow your exhale to finish completely here grounded on both feet start with your inhale to lift arms up over both sides keep them shoulder distance apart again as you exhale now fold forward dive down your knees may bend the fingers connect to the ground your neck is released as you inhale lift up halfway straight back neck is in line either fingertips connected to the ground or onto your shins as you exhale fall down deeply again release the neck inhale straight in the back lift up to standing arms come up through each side length here and exhale arms down by your side inhale again lift arms up reach exhales you fold forward dive deep knees may bend release the neck inhale half lift neck is in line with your back exhale fall down deeply again inhale straight in the back lift up arms come over the sides reach up exhale arms down by your side inhale reach the arms up over the sides exhale fold forward hands come next to your toes neck is released inhale lift up halfway straight back exhale fold down deeply again knees may be bent inhale straight back reach up to standing arms come over each side find length exhale arms down by your side inhale reach the arms up over the sides exhale fold forward inhale half lift straight back exhale folding deep inhale straight back reach up to standing exhale arms by your side one last time inhale nice and strong reach the arms up over the sides exhale to bow forward coming all the way down inhale lifting up halfway exhale to fall down deeply inhale straight back reaching up to standing and exhale arms by your side stay here close your eyes if they were open feel the energy you've created maybe feel the heart rate slightly fastened stay connected with your breath and focus on your exhale lengthen the exhale maybe slightly and with that calm down your heart rate enjoy the flow of energy that you created that you can feel moving through your body and whenever you're ready allow your eyes to open again notice the space you're in and if you like I invite you to reach up your arms just stretch them up winner position just really nice and strong say here I am hello day or whatever it is that's coming up next here you are full of energy again ready to take everything on send yourself a smile here and then release your arms down I thank you for taking this break and I invite you to thank yourself for taking this time for yourself to get into your energy and I wish you a wonderful day nice evening wherever it is you are thank you and namaste
