So,
We're going to start off in child's pose,
Just having your knees wide,
Big toes together,
Tops of the feet down.
And then as you make yourself more comfortable,
Stretch out the arms towards the top of your mat.
And make it as restorative as possible by placing the forearms down.
And trying to get your hips lower down towards the heels.
Over the next couple of breaths this is going to be our goal trying to get the hips even lower down so the muscles relax a little bit more trying to tap into the breath as it's moving in and out of the body.
It's a beautiful sunny hot Melbourne afternoon.
Whenever you're practicing whether morning or evening or afternoon trying to make yourself as comfortable as conditions.
Let's make it a little bit more active by lifting the chest a little bit,
Coming onto the pads of the fingers,
So you're lifting the forearms off the floor.
And then,
As you find a little bit more space for the shoulders to move the chest down a little bit further,
You walk the hands over to the left-hand side,
Maybe right on top of left,
And just draw that right shoulder down.
So that the body is a little bit more level.
As you release,
Walk the hands through centre,
Over to the right hand side,
Maybe left and top of right.
And drawing that left shoulder down,
You're feeling the stretch in the left side of the body.
As you release,
Let's come back through center and eventually come up to your tabletop,
Bringing the knees about shoulder width apart,
Fingers are spread.
Palms are flat down on the floor.
Now try and roll around the shoulders,
Moving in circles over the wrists.
One direction,
And as you do,
Feeling the weight shift along all parts of the hands.
And I like to imagine you grabbing a basketball with the fingers,
So you're gripping the mat.
Change direction goes either way.
And as you complete your last circle,
Can you turn the hands around so the fingers are pointing back towards the knees?
And then just move the hips back,
Keeping the heels of the hands connected to the floor.
If you'd like a bit more,
Keep the back toes tucked,
Maybe tucking the chin in and lifting the spine up towards the ceiling.
Find that real nice stretch in the front or the back of the arms.
Wrists.
Gently releasing,
Turn the hands to face forwards once again,
And we're going to find the child's pose once again,
But this time keep the toes tucked and push the hips back,
Keeping the knees about hip-width apart,
So you're not taking them wide.
Use an inhale to come forward,
Scoop yourself forward,
Maybe bringing the gaze up,
Open through the shoulders,
Finding your cow pose.
And as you exhale to find cat,
Draw the shoulders wider,
Tucking the chin in and then moving the hips back towards the heels.
So repeating that breath in as you scoop yourself forward.
And then exhale to tuck everything in and then move the hip back towards the heels let's do that once more with a bit of a change so breath in open up This time as you exhale and tuck everything in,
You can lift the hips and knees,
Finding your first downward dog.
And just a line with some time to pedal through the feet.
Moving maybe the hips from side to side.
Maintain that breath you started off with at the start of practice.
And as you push through the mat with the hands that connection with the feet come to stillness Keep the general bend in the knees if you need to,
And because you draw the shoulders a little bit further apart to create space,
You draw the chest closer in towards the balance.
New display.
Considering it's a movement,
Let's roll the shoulders forward to find plank,
Aligning the shoulders above the wrists and then bend through the knees and move the hips back with the exhale.
You're done and done.
Try some more and have a roll forward.
And exhale,
Move back.
The last one,
We'll hold with the inhale.
And back with the exhale.
You're pedaling with feet.
To release a little bit of tension if needed.
And then eventually drawing the knees back down to the mat.
Finding your tabletop position.
We're going to take the right knee out to the side.
Keep it nice and high,
Imagine you're marking your territory here,
And then start to roll creating circles with that knee.
Moving around in whatever direction you choose.
And the other way.
And then taking that leg out to the back of the mat keep the toes flexed pointing down towards the floor and then take that foot across the body face it down onto the mat option to stay here or maybe taking the arms over to the left hand side.
I'm coming up my mat here as I'm on the level and then taking maybe the forearms down to the floor so I can't quite move as far.
But maybe you have the space.
Hold on just another two.
One is going to release the forearms off the floor,
Walk the hands back to centre.
Use an inhale to keep that leg straight back to the back of the room,
Taking the heel back and then as you exhale tuck the knee into the chest,
Hold.
And then step the foot forward.
Start to push the hips back with the back toes tucked,
And then flex through your right toes to find your half-panaman or half-slip.
A little bend of that knee,
Placing the foot back down to the floor.
We're going to find a breath in coming up to the pads of the fingers,
Looking forward and opening the shoulders.
And exhale,
Hands come flat,
Stepping that right knee back.
Let's move on to the other side,
The left knee up to the side.
And once you have that,
Keeping that right hip up with the right knee,
Let's create some circles.
Moving in one direction.
Changing it to another way.
And then kicking that leg out to the back of the mat,
Toes are flexed,
Pointing down,
Let's step it to the right hand side,
Place it down,
Hands walk over to the right,
Maybe forearms come down,
So you find that twist and openness in the left hand side of the body.
Hold for two.
And one releases,
Hands walk back to centre,
Kick the leg to the back of the mat,
Breath in.
And as you exhale,
Tuck the knee into the chest.
Just hold for a moment before stepping in forward,
Top of the mat between the hands.
We're going to move the hips back,
Tucking through the back toes,
Finding your half pan in mind.
Flex through the left toes.
Point them to the ceiling.
Hold here for two.
And one the foot comes down bend through the knee come into the pads of the fingers,
Lift your chest off your front knee,
Look forward,
Breath in.
And as the hands come flat,
Step that knee back,
Downward dog.
Nice,
Just move the shoulders,
Maybe hips from side to side.
Releasing if you build any tension there.
Eventually with the toes tucked we're going to hover the knees and then lift them up.
Done done let's lift the right leg to the ceiling to stretch it long and tall,
Keep the toes flexed and then take that knee into the right elbow.
Bring you to the center chest.
Left elbow.
Back to the center.
And step it forward between the hands.
Drop your left knee down.
I'm Jari Yasta.
Lift both hands to the ceiling.
And as you relax the shoulders,
Make sure the pinkies are drawing in,
Palms are facing each other,
Maybe even glancing up towards the hands.
Pushing the hips slightly forward,
So you keep that right knee over the right ankle.
Hold for two.
And one your right hand is going to draw behind your left glute and then take your left hand up and twist looking over your right shoulder Oh.
Draw your left hand forward and your right arm back.
Keeping the twist.
Hold here.
Make sure you're using your core.
And then we're going to twist it around to the other side so the left hand goes to the right glute,
Right hand goes up and back.
Look of your left shoulder.
And finish off by windmilling the hands down,
Framing that right foot.
Tuck the back toes,
Lift the back knee,
Step up to the top of the mat to find a halfway lift.
So you're straightening through the back spine and the legs,
And the forward folds to release with your breath out.
Hands to the ceiling,
Root to rise,
Palms meet and draw them to the heart as you exhale.
I just pause here for breath.
Out through the mouth,
Exhale.
Take the hands back up to the ceiling,
Grab your right wrist and bend over to the left,
Taking your right foot behind the left.
Pushing the hips to the right.
Move to the other side.
Release.
Inhale.
Reach out.
And grab your left wrist,
Move it to the left foot behind right,
Hips to the left.
And spirit.
And come back to center.
Reach with your breath in.
And the forward fold takes you all the way down,
Chest to the ground.
Guys let's grab our elbows with our hands.
And keep that generous bend in your knees and as you sway from left to right,
An option is to stay in stillness.
It does always feel good.
We move through the spine and relax at the back.
We will be back.
Release the hands down to the floor.
Find that half lift position again.
Lengthening through the legs,
Arms and back.
And as you exhale,
Both hands come down.
Step back to your downward dog.
We're going to float forward to a plank with your breath in,
Keeping the shoulders lined over the wrists,
And then drop your knees,
Chin and chest down to the floor,
Keeping the hips raised.
Tops of the feet down,
Breath in as you peel the chest up.
And back to Dan or Doug with your exam.
Next we move to the other side so lift the left leg to the ceiling.
And as you exhale and draw that knee into the left elbow touch Draw it into the centre chest.
And to the right Take it back to the centre.
And stepping forward.
Drop your right knee down and the hands lift to Anjani Yasana.
Again,
Having the little pinkies drawing towards each other to allow the palms to meet,
To face each other.
Holding here for two.
One let's take that left hand to the back to the right flute find your twist as you take the right arm up and back look over your left shoulder And then that right arm reaches forward,
Stay in the twist,
Take your left arm back.
And then we're twisting into an open twist,
Taking the right arm around behind the left glute,
Taking the left arm over and back.
Look over your right shoulder.
And then we're going to move both hands down to frame that left foot top of the mat.
Tuck the back toes,
Lift the back knee,
Step forward,
Halfway lift in.
And a forward fold as you exhale.
Next we're going to toe heel the feet out.
To the edges of the mat.
Heels in,
Toes out and we're going to sit down in our yogic squat.
As you find that comfortable seat you can always grab your block to sit on it.
Place your hands in prayer and see if you can draw them in towards the heart.
Allowing the knees to be pushing in through to the elbows.
Hold.
We're here for three breaths.
Now you've got an option to maybe find a little bit of a cheeky arm balance.
So if you're playing with me,
Hands come down,
Knees come to the back of the elbows,
And as you lean forward,
Chaturanga the arms,
Maybe one foot,
Maybe two,
Lift off the ground.
Hold.
And if a jump back is within your practice,
Please go ahead and do that,
Otherwise placing the feet down.
Adjusting the hands,
Walking the feet back,
And flowing through a flow.
So that lifts his shoulders forward,
Finding a plank.
This time,
No knees.
Can you bend through the elbows,
Chaturanga?
Flip the feet as you open.
And down with Doug and his unique style.
Let's take the right leg to the ceiling if you're ready.
This time bend through the knee,
Open the hip,
Keeping the crank in the shoulders.
Thank you.
I'm going to tip my foot back to the ceiling,
Straighten the leg.
Once you exhale,
Can you take that means to lift elbow tension?
I'm going to find full and triangle,
But option to keep hovering,
Straightening through that right leg.
Thank you one the left hand comes down sweep that left the right foot over to find your wild thing or your Rockstar.
The difference being Rockstar's chest is to the side.
Wild thing you're flipping all the way over i'm trying to look forward with the ledge with the chest facing up towards the ceiling.
Bring that right hand down.
And then find your form triangle once again,
This time with the leg connected.
And we're going to place both hands down,
And maybe.
.
.
Trying to push up as we lower halfway.
Push back up,
Take that right knee back to the right elbow,
Slowly come down the arm,
Place the shin down,
Flex through that right foot,
And as you push that left foot back.
Half pigeon.
Eventually drawing yourself down and releasing.
Breathe.
Hopefully coming up onto the hands,
Tuck through the back toe and just step back downward dog.
Let's do that on the other side,
Taking the left leg to the ceiling.
Stretch.
Bend to the knee at the hip.
And then taking that knee to the left elbow or to the right elbow touch kick it out,
Either grabbing it,
Hovering or finding that split.
The right hand comes down and we're flipping over.
Excuse my back as we find either Wild Thing or Rockstar.
Right on that left foot flipping back over to fallen triangle once again this time as you kick that left foot out we're bending through the elbows coming halfway push back up and bring your left knee to the left elbow.
Slowly slide down the arm,
Shin releases.
Like sweeping their foot.
Step a bit further back and then come down.
To your,
As we call it in yin,
Sleeping swan.
All here,
Please.
Range one.
Slowly coming back onto the hands,
We're gonna drop back onto that left hip.
Sweep that right leg to the front.
Following with the left.
And then as we find Tandasana,
Flex through both toes or feet.
Find a more comfortable seat with your glutes.
Hands reach for the ceiling if you breath in.
And find your forward fold,
Grabbing either the feet,
Ankles,
Wherever is accessible.
Make sure that your Now you know what?
In this pose,
Feel free to bend through the back and curve.
So you can reach as far forward as you can.
Proper way to do it would be to try and lengthen and keep the chest open and then as you bend from the waist reach the chest down.
But you can always bend through the knees to make it a little bit more accessible.
Let's hold here for two.
One.
Bring your hands back in towards you,
Palms meet.
And then place the soles of the feet down onto the mat.
We're going to shuffle without using our hands forward so that the legs are bent 90 degrees and then just roll back and open through the knees,
Grab the blades of the feet to find a happy baby.
Happy Baby.
Can be a little bit of a struggle to get into some.
So if it is,
You can't reach your feet,
Feel free to grab your shins.
The aim here is to keep the knees on either side of the chest.
And the whole spine connected to the floor.
You can choose to rock here to keep the baby happy.
Release the blades of the feet or the shins,
Bring the knees together.
We're going to take the arms wide and then slowly take them over to the right hand side.
So as you find your twist you can stay here or maybe turn the head to the left to find a little bit more of a wrenching in the spine.
Using your core,
Take the knees back up and just move them over to the other side to the left and you can mirror that movement opposite with your head to the right.
Knees back into the chest,
Give yourself a hug.
And then taking,
Keeping the knees bent.
Bring your arms or hands behind thighs and just rock and roll on your spine.
Cross your legs and eventually come to a seat.
Do you imagine?
As you find your cross-legged seats a customer.
Invitation to bring the palms to meet.
And just to complete the practice,
Let's draw the hands in towards the heart center.
A little bit of a bow of the head in reverence to your practice.
With our hearts.
We feel with something.
Love.
Take the hands up to the mat.
To our clients.
With a mouth.
We speak words of peace.
Lastly,
Take the hands to the forehead.
The minds.
We think words of great promise.
Let's take one deep inhale through the nose together and pull apart.
And opening the mouth on the long exhale out.
Thank you for practicing with me,
Morning,
Evening,
Or afternoon,
Wherever it is you use.
Hope you enjoyed the practice and we'll see more of you later.
Namaste.
