Now taking a few moments.
To give yourself a nice gentle stretch this morning,
Feeling into how your body feels this morning.
And then whenever you're ready,
Let's come down to child's pose.
Big toes touching,
Knees as wide as you can go,
Hands on the floor and gently placing the forehead on the floor.
Deep belly breaths.
And take the next few moments just to feel and sense into.
What is showing up in your body this morning?
Now gently coming back up to all fours and let's start with some gentle cat cow stretches.
Inhale arching the spine and exhale rounding the spine,
Chin to the chest.
Inhale dropping the belly,
Squeeze shoulder blades together.
Exhale,
Chin into the chest,
Draw navel into the spine.
One more time,
Inhale.
And exhale around the spine.
You might like to swing the hips from side to side,
This time waking up the side bodies.
Go very gently this morning.
And then whenever you're ready,
You can come back to a neutral resting place again on all fours coming into bird dog.
Inhale,
Straighten that right leg,
Bringing it up to hip height,
Draw the belly in.
Now straighten that left hand and exhale,
Knee to elbow around the spine.
Inhale,
Straighten.
Exhale round the spine inhale straighten one last time exhale knee into the nose and then step that right foot through into low lunge and press the hips forward deep belly breaths Gently waking up the hips,
That hamstring.
Inhale,
Arms up.
Exhale,
Back bend,
Draw the elbows down,
Heart up to the sky.
Inhale,
Arms up.
Exhale,
Back bend one more time.
Squeeze shoulder blades together.
Inhale,
Arms up.
And exhale,
Backbend.
And then pressing hands into the floor.
Press the sit bones back into that left heel.
Inhale,
Reach forward.
And exhale,
Straighten right leg.
Inhale reaching heart forwards and exhale straighten right leg.
And then press the sit bones down into that left heel.
Flex that right foot,
Press that right heel into the floor,
And really wake up the entire right leg.
And then inhale releasing coming to the front of the mat stepping back I like to do some cat cows while we're at it to neutralize both sides.
You and then coming into the left side.
Inhale straighten left leg bringing it up to hip height and then opposite right arm reaches forward,
Bird,
Dog.
As you exhale,
Crunch your knee into the elbow around the spine.
Inhale,
Straighten.
Exhale,
Crunch.
Inhale,
Straighten.
And then exhale gently squeeze and round the spine right hand on the floor step left foot through coming into low lunge press the hips forward waking up that left hamstring the right thigh,
You might like to look up to the sky.
And then inhale,
Arms up,
Reaching fingertips to the sky.
Exhale,
Back bend,
Draw elbows down,
Lift the heart up.
Inhale,
Straighten arms.
Exhale,
Squeeze shoulder blades together.
Inhale,
Straighten,
Exhale,
Last back bend.
Beautiful.
And then inhale,
Straighten the arms,
Releasing.
Coming down hamstring stretch inhale rocking forward exhale straighten left leg draw sit bones down inhale straighten reach hard forward exhale draw the hips down onto the sit bones And then keep that left foot flexed as you press that heel into the floor.
And really wake up the entire left leg.
Pull up on that left kneecap.
Inhale,
Releasing.
And then let's step back and gentle cat cows just to release and neutralize both sides.
And notice how this cat cow feels now compared to the very first cat cow you did today.
And then whenever you're ready,
Short gentle child's pose just to give yourself a few moments to feel into how your body is feeling right now.
Noticing if there might be a difference from earlier today.
Coming back onto all fours,
Fire hydrant.
Reaching right leg up,
Exhale knee into right shoulder.
Inhale,
Straighten.
Exhale,
Knee to right shoulder.
Inhale,
Straighten.
Exhale knee to shoulder as you look at that knee and hold it.
And then inhale,
Straighten,
Changing sides.
Inhale lifting that left leg up to hip height exhale draw the knee to left shoulder and then straighten as you inhale exhale knee to shoulder inhale straighten exhale knee to shoulder and hold it here really squeezing into the left torso and then inhale straighten coming back to all fours and then press back to down dog.
Pedaling out the knees,
Side to side.
Start to really wake the whole body up.
Then come into a resting pose in down dog.
Inhale coming onto the tiptoes,
Exhale bend the knees,
Press sit bones up to the sky.
Releasing the down dog.
Two more times.
Inhale,
Come into the tiptoes.
Exhale,
Bend the knees,
Press sit bones to the sky,
Really lengthening out the spine.
And exhale,
Press back down to down dog.
Let's do this one last time.
As you inhale,
Come onto the tiptoes.
Exhale,
Bend the knees,
Press hip bones up to the sky,
Getting length in the spine as you do this.
And then press back down to down dog.
Inhale,
Right leg up to the sky.
Exhale,
Knee into the nose,
Round the spine.
Inhale,
Right leg up.
Exhale,
Knee into the nose,
Shoulders over the wrists.
Inhale right leg up last time exhale knee into the nose and then step through coming into high lunge fingertips reaching up towards the sky and sink down low in that high lunge inhale straighten right leg Exhale,
Back bend,
Heart up to the sky.
Inhale,
Straighten right leg.
Exhale,
Backbend,
Draw the heart up,
Squeeze shoulder blades together.
Inhale,
Straighten right leg.
Exhale,
Backbend,
Squeeze shoulder blades together.
Inhale reaching up and then vinyasa swing that right leg back As we come into chaturanga,
Elbows close to the ribcage,
Inhale,
Press the floor away from you as you come into up dog and exhale down dog.
Taking a few breaths here.
Inhale,
Left leg up.
Really reaching into a stretch in that left leg and then as you exhale draw the knee into the nose squeeze inhale reaching left leg up exhale knee into the nose Last time,
Inhale left leg up as you round the spine,
Knee into the nose,
Step that left leg through.
Coming into high lunge,
Reaching fingertips up to the sky.
Sink low in that high lunge.
Inhale,
Straighten out that left leg.
And then as you exhale coming into backbend draw the elbows down lift the heart up Inhale,
Straighten,
Reach fingertips up.
Exhale,
Elbows down,
Squeeze shoulder blades.
Inhale,
Straighten.
One last back bend,
Really waking up the whole body.
Inhale,
Straighten vinyasa.
Swing that left leg back as you exhale lower down to chaturanga.
Inhale,
Press the floor away from you,
Coming into Up Dog.
And then coming into child pose.
Taking a moment to just feel into all of the energy you have running through you.
Noticing.
How your body feels in this moment.
Noticing the difference between how you're feeling now versus that first child's pose we did today.
Now with this fresh energy moving through you with the body a little bit more limbered up.
Let's come into a short meditation to set an intention this morning.
You might like to lie down in savasana or you might like to sit up as I am today.
And just take the next few moments to get as comfortable as you can.
And wherever you might be.
Starting to tune into that quiet space inside of you.
Noticing the belly rising and falling as you breathe.
And just noticing your breath coming back to a regular resting pace.
When the body is relaxed.
The mind can more easily relax as well.
So noticing.
As this energy.
Flowing through you.
Noticing a sense of openness and ease.
That's also within you.
Relaxing from the crown of the head.
All the way down through the forehead.
Relaxing the face.
Shoulders.
Relaxation and energy flowing all the way down the arms into the wrists.
And all 10 fingers.
And then noticing relaxation.
Flowing from the chest.
Through the rib cage.
All the way down into the belly and the pelvis.
All the way down through both legs.
Gently,
Slowly relaxing down to both feet and all 10 toes.
Waves of relaxation.
With every breath.
Noticing all of the physical sensations.
The emotions that might be present right now.
And even through all of these changing sensations,
Thoughts,
And emotions.
Notice this deeper sense of presence.
That is also here.
Is timeless.
And spacious.
You might like to feel into an intention that you might have for today.
And make that your resolve for today.
And if no intention arises,
You might like to ask yourself this question with a sense of curiosity.
If I had an intention for today.
What might it be?
Allowing any thought or emotion that arises.
To help you gently feel into this.
Feeling back into the sensations of openness and ease.
Know that this intention is here to nourish and support you through the rest of today.
Taking a moment.
Of gratitude for showing up for yourself today.
As you would like to.
Bow down if you're sitting down.
And honor the light within you.
Thank you for joining me.
I wish you.
A great rest of your day.
