And welcome back to another flow.
My name is Nicole Schildknecht,
And I'm here to lead you through a flow.
Hopefully you have everything you need.
I'd suggest a mat and two blocks,
Which is pretty much all you'll need.
The blocks aren't really necessary if you've got a really strong practice,
But if you're a beginner or you are choosing to find yoga now in your life,
Blocks may be necessary just for ease and being able to reach the flow.
Floor,
And that sort of thing.
Props are always handy.
It doesn't matter the level of UB you're at.
With that,
Let's start in child's pose.
So,
Put the blocks aside if you've chosen to grab one.
Knees wide to the edges of the mat,
Big toes together,
Tops of the feet down.
And just reach your arms forward and we'll start off by making it as relaxed as possible so keep the forearms on the floor reaching them forward and release the hips back down to the thighs I'll just spend a few moments here just kind of getting used to being exposed out here in your yoga practice.
Listening to the breath as it's moving in and out of your body,
Or in my case the wind as it's whistling through.
It is a beautiful day out here but it's starting to pick up with the wind.
Hopefully the rain stays away.
Just taking another two or three breaths,
Breathing in and out of the belly.
And using your nose Before we start to make it a little bit more active,
Can you take another deep inhale through the nose?
And maybe add through the mouth.
And then lifting the forearms off the floor.
Tend to your hands so your palms lift up and you come onto the fingertips and we're just going to take that right arm and sweep it under.
So thread it under so that your right shoulder comes down to the floor and you keep your left shoulder lifted,
Keeping that space and maybe looking under through that gap.
Just stay here for another two.
And one release that hand and walk the hands over to the left hand side trying to keep both hips flat and that right shoulder down.
Stay and breathe through the right side of the body.
And then walking the hands back through center,
Taking them over to the left hand side,
Pause at the left,
And then taking the hands back to center and we're going to take that left arm and thread it under bring your left shoulder maybe left ear down to the mat Remember to keep your hips nice and low as well.
And slowly releasing,
Coming back and we're going to lift the chest,
Coming to find tabletop on all fours.
Draw the knees into the butt shoulder width apart and look at your hands and see if you can imagine yourself gripping a basketball.
So your fingertips are gripping back and the heel of your hand is pushing forward.
So you're gripping that basketball and use that to really push through the shoulders.
Tuck the toes and can you lift the knees to hover just off the floor?
And just pause here.
Imagine my hand is on your back and you're pushing my hand up towards the ceiling.
And just for another two.
.
.
Another one.
And slowly releasing.
Cross your ankles,
Either right on top of left or left on top of right,
And just walk yourself back to eventually sit down onto your backside.
I'm just going to turn towards the camera,
But stay as you are,
Seated in your cross-legged seat.
Left hand comes down to your side,
Palm face down,
And then reach your right arm up and take a deep breath in.
Maybe looking up towards that hand and as you exhale can you start to bend through that left arm and tilt the torso over to the left hand side.
Keep that right shoulder open and just breathe here for another two breaths.
And as you release moving to the other side right hand comes down and lift your left arm up breath in bending through that right elbow,
Keep looking up towards the left hand.
And keeping that left shoulder open for two.
And one release and then take your hands behind the head interlace the fingers Keep the elbows nice and open,
And then start to create little circles with the torso,
Just moving in one direction.
And moving in the other direction,
You can make these circles as big or as little as you want.
And eventually releasing bring the hands down out in front of you and walk them as far forward as you can maybe drawing your forearms off onto the floor maybe even the forehead touches And walking the hands back.
Lean back so that you are able to lift your feet off the floor and cross them the other way,
So other shin in front.
And once again,
Drawing yourself forward,
Coming into that forward fold.
So this is just a little bit of a hip flexor compression.
It's just waking them up to get them used to the practice of lifting our legs and drawing the knees into the chest and all sorts of fun stuff.
Walk the hands back in towards you and as you draw your feet in we're going to come over the knees to a tabletop.
So however you choose you want to get there.
Coming to your tabletop.
Just pause here and maybe create a couple of circles with the shoulders over the wrists.
Just moving around in one direction.
And the other direction And then just working into the wrists,
Let's turn both around,
Palms still facing down,
Fingers pointing to the knees,
Toes are tucked,
And just move the hips back as far as you can without lifting the heels of the hands.
And if you want more,
You can tuck the chin in and push the spine to the ceiling.
Day for two.
And one,
And just to work the other side,
Let's turn the hands to face the front once again,
And then maybe walking them back so that you've got less weight on your hands.
You can walk them forward if you choose and have more weight.
I'm going to walk them back to start off with,
Flip both palms over so they're both facing the ceiling,
And you'll see why I chose to move back.
So you can move the hips even further back and try and get a little bit more stretch in the front part of your wrist.
Keeping the arms straight and see if you can keep all five digits connected to the floor.
And we're just going to hold here for two.
And one,
Untuck the toes,
Move gently back,
Sit onto your heels and just give the hands a shake.
Interlace the fingers,
Create a couple of figure eights in one direction.
And other directions and you may note the sun has stayed up and it's less windy now,
So it's really good weather.
Give the fragrance a shake.
And bring them back down to your tabletop.
With your toes tucked,
Can you start to bring your gaze up,
Lower the belly,
Untuck the tailbone to find cow,
And cat pose is by tucking the chin in,
Pushing the spine up towards the ceiling,
And looking down towards the knees.
So moving through those two motions,
Breath in,
Open up looking up,
And as you exhale,
Tuck everything in.
Just one more like that.
Breath in as you open.
And as you exhale,
Tuck it all in.
And then as you come back to center,
We're going to take that right leg,
Stretch it out to the back,
Heels kicking the back of the room or mat or space that you're in,
Toes pointing down so they're flexed,
And then take that leg all the way around,
Place it between the hands if you need to,
Toe heel it in so it's next to that right thumb,
And then take both hands up to your low lunge Anjani yasana.
Here we want to keep the palms facing each other,
That right knee over the right ankle,
And relax the shoulders.
Maybe a slight tilt of the pelvis to draw it forward.
Hold.
And then as the hands come down,
Start to lengthen through that right leg,
Flexing the right toes up towards the ceiling.
Finding your half Hanuman.
Just pause here for two,
I think I spoke too soon,
The wind is back.
Bend through the knee,
Tuck the back toes,
Lift the knee and we're going to walk ourselves to the left all the way around to the back of the mat and then drop the right knee down.
Once again,
Half with our Anjani Asana,
Lifting both hands to the ceiling.
Making sure we find those alignments just like we did the other side.
Holding for two.
An invitation to even turn your gaze up towards the hands so you feel like you're exalting the sky or the roof or the ceiling.
And then once the hands come down,
We're going to lengthen through that left leg,
Flexing the toes up towards the ceiling.
Hold here for two.
Remember it's the beginning of the practice so you don't want to stretch too far.
One and bend through the knee tuck the back toes lift the knee and walk the hands back towards the front to frame that front foot now two options you can step that right leg back bend the knees and jump forward to land between the hands,
Or with your right leg there,
You can just step that left foot forward.
So take option one,
Option two,
And we're just gonna come back,
Roll back onto our backs and draw the knees into the chest.
So give yourself a hug,
Wrapping the arms around,
Maybe a slight sway from left to right might feel good,
And don't overbalance like I did.
And then as you release the knees,
Let's open them up and grab the blades of the feet to find happy baby.
Here we're trying to draw the knees down on either side of the chest.
Keeping the spine as connected as possible to the mattress.
And just breathe.
Eventually releasing the blades of the feet.
I might note also that you can grab the shins as well if you can't quite grab the blades.
That's totally fine.
Bring the knees together and we're going to bring the hands behind the thighs and just start to rock and roll on the spine.
We're going to a tabletop.
So you can choose to cross your ankles like me.
Swing yourself over,
Put your hands down and jump back to a tabletop.
Or you can just swing the legs around and come back to your tabletop.
It's your choice.
One more cat cow,
So finding a breath in as you bring your gaze up.
And tucking it all in as you exhale.
And then taking your right leg out,
We're going to stretch it back to the back of the room or space.
Use an inhale to take your left hand,
Reach it forward.
And exhale draws the elbow to knee underneath the body.
Inhale,
Reach and open.
And exhale,
Bring it in.
And one more time inhale reach and then bend that back knee and grab the ankle if you can otherwise continue reaching towards the ankle if you have the ankle can you open up that left shoulder maybe gaze up towards your left side and hold here for two remember kicking into that hand hold for one release the ankle place the hand down place the foot and just give the hips a little bit of a sway left right And left right And to move to the other side,
We're going to take that left leg,
Stretch it out to the back,
Toes are flexed pointing down.
Inhale,
Take the right arm,
Reach it forward.
And an exhale,
Draw them in.
Touch inhale stretch it out And as you exhale,
Bring it in and touch.
One more time,
Stretch it out as you breathe in,
Bending through the knee,
Maybe grabbing that ankle and opening up the shoulder,
Or remember you can just continue reaching for the ankle.
Over two and one gently release bringing the hand down take a breath in find one more cow pose and as you exhale tuck everything in but bend the elbows coming halfway down keep them tucked all the way in and as you breathe in push through the arms tabletop tuck the toes lift the knees downward dog with your breath out now it is our first downward dog so feel free to pedal the feet And I know a lot of people have got this.
.
.
Pattern they follow or sequence they follow in your downward dog especially when the first one arrives and that could be just bending one knee and bending the other it could be moving yourself forward into a plank and moving back Whatever that is,
Eventually finds stillness.
In your downward dog so in that upside down v-shape let's take a breath in and lift the heels as high as we can and exhale to release them down.
One more time lifting And an exhale release.
And then take your right foot,
Step it behind the left so the legs are crossed at the back of the mat and walk the hands back towards the feet at the back of the mat.
Keep the legs crossed,
Breath in,
Take a little baby halfway lift.
And an exhale as you release.
We lift.
So stretch the legs,
Open the spine,
Look forward,
And exhale,
Release.
Then taking the hands all the way up to the ceiling we're going to bring the palms together and draw them down to the heart as you exhale Windmill them back up,
Prep in.
Palms meet to the heart as you exhale.
And one more time,
Breath in,
Reach.
Palms meet and to the heart.
And then slowly pointing the fingers down we're going to dive down into a forward fold walk the hands up the shins halfway lift in And as you exhale,
Place the hands down and step both feet back to a downward dog.
Now just to complete a little bit of a vinyasa,
Which is a little bit of a flow we use to transition from sequence to sequence,
Let's float our shoulders forward to a plank.
And then drop the knees and come halfway down chaturanga.
Remember to keep the elbows tucked all the way in.
Push with the arms tabletop.
And as you exhale.
Downward dog.
So that's our little first vignette.
Let's try that twice more and just add on to that as we do.
So use a breath in to float forward to plank.
Breath out as we drop the knees,
Bend the elbows.
Straighten the arms breath in.
And with the toes tucked,
Lift the knees,
Downward dog.
Now,
A full vinyasa would be as follows.
Inhale as you come to plank,
Keep the knees off the floor,
Bend the elbows,
Keep them tucked in halfway,
Flip the feet,
Open up to your upward dog where the thighs are off the floor,
And with your exhale,
Take the hips up,
Flip the feet,
Downward dog nice now.
We're going to move into Before we do let's we're on the wrong side.
So let's take the left foot forward cross it over the right at the back of the mat and walk the hands all the way back towards the back.
A little baby halfway lift here.
And an exhale release then coming onto the tippy toes so releasing the heels off the floor walk the hands all the way over to the left hand side Find a halfway lift at the back.
And an exhale,
Hands come down and step both feet back downward dog.
Let's roll the shoulders forward to find plank and then drop your heels over to the left hand side keep the hips lifted and take your right hand up to the ceiling into your side plank and just hold here maybe turn your gaze up towards the right hand see if you can keep yourself stable for two One,
Right foot is gonna step all the way over to the top of the mat.
And then you're going to drop that left knee as we take both arms to the ceiling,
Anjaniyasana.
With your exhale,
Can you bring the hands down,
Move the hips back to your Half Hanuman,
Lengthening through that right leg.
Just pause here in this flex.
For two.
.
.
And one bend through that right knee we're going to step up to the top of the mat halfway lift in and an exhale release and then taking the hands all the way up to the ceiling breath in palms meet heart center as you exhale.
Now,
As you lean forward with the torso,
Hands stay at your heart center,
Can you sweep that left leg back and we'll eventually create a horizontal shape with the body,
Or with that left leg and torso.
So this is what we call our aeroplane,
Where we're finding flight.
Hold here for two.
One,
Bring your left knee to the back of the right knee and then just massage that calf as we slowly lower all the way down.
Once you're all the way down to the floor.
If you can sit with both hips connected to the floor and your legs crossed,
Please do.
As you can note,
I'm sitting here and my body is pulling me to one side.
If that's you,
That's totally fine.
Just take that left leg,
Straighten it out and you'll find that you can sit comfortably.
We're going to find a little bit of a twist.
Have your right knee pointed up towards the ceiling.
Take your right hand behind you and start to twist over your right shoulder.
Left toes flexed,
So you want to include them in the practice and relax that right shoulder looking over it.
Hold for two.
For one release find a counter twist,
Look over your left shoulder,
Maybe drop that right shoulder down slightly.
And then we're going to come back to center.
If you've straightened that left leg,
Draw it in,
So bend it.
Take the right foot to the outside of your top right mat.
We're going to roll down.
And as we roll back up,
Push through.
Step up,
Lift the hands to the ceiling,
Palms meet,
And exhale,
Come down to your heart.
Now,
You can probably choose to do that a lot quicker than I did.
If you did,
Well done.
Let's take the hands to the ceiling,
Breath in,
And then bend the knees,
Sitting down into a high chair,
Utkatasana.
Here,
You want to keep your knees just above your toes.
Your back is back,
And you don't want to open out your back so it bends in a back bend.
You want to keep the spine straight.
Relax the shoulders.
Hold for two.
And one find a forward fold releasing down.
Halfway lift in.
And as you exhale,
Hands come down and step back,
Downward dog.
Now,
Let's move through that vinyasa that I showed you earlier on.
Shoulders forward with a breath in to find plank.
Halfway down Chaturanga.
Flip the feet upward dog and back to downward dog that upside down v-shape as you exhale Moving to the other side,
Let's float forward to find that plank pose,
So shoulders over wrists,
Heels go over to the right hand side,
Excuse my back as I take my left hand up to the ceiling.
Finding that side plank.
Hold here,
Finding stability.
Really push through that right hand,
Maybe even emulate that grip,
Gripping a basketball.
And then we're going to take a step forward with that left leg all the way to the top,
Drop your right knee down,
Hands to the ceiling,
Breath in,
Anjani Yasana.
And as you exhale,
Hands come down,
Straighten that left leg and find your half split.
Hold here for two.
Hold for one bend through the knee we're going to step up that right foot to the top of the mat reach the arms to the ceiling breath in palms meet find your heart as you exhale And then as you lean the torso forward,
Lean to the left,
Sweep that right leg back to find Dikhasana,
Our airplane.
Hold here just for two.
Find your balance.
One,
Bend the knee,
Take the knee behind that left knee,
Touch,
And then slowly draw it down all the way,
Eventually sitting down onto the floor.
Here,
Your choice of straightening that right leg.
And crossing over the left.
Or keeping that right leg bent if you can sit on both hips.
So it's obvious I can't do that.
My body's just not made that way.
And that's totally fine.
I've been practicing yoga for a while now,
And my body still just doesn't do that.
Take your left hand behind you and find a twist over your left shoulder.
Drawing that left knee to point to the ceiling.
Hold for two.
Remember to keep that right toes flexed.
One counter twist,
Come to the right and take your left shoulder down.
And then coming back we're going to take that a bend of the right knee left foot to the outside top left corner row back and as you roll forward once again coming all the way up hands lift to the ceiling palms meet heart center as you exhale hands reach for the ceiling breath in Utkatasana sitting back into that little half seat with your exhale and just pause here ruminating on the quality of life.
How beautiful is life,
Huh?
Hold for two.
One,
Release down,
Find a forward fold.
Let's find that vinyasa.
You can choose to do it in your own time.
Breath in,
Halfway lift.
And as you exhale,
If you have a jump back,
Jumping back to a low plank Upward dog.
Breath in.
And let's find child's pose as we exhale so knees wide tussle the feet down big toes together stretching the arms forward and let's not lose that momentum by relaxing in this pose so keep it active maybe even tenting the hands hold for two one gently release let's find that upside down v-shape once again taking the hips to the ceiling Now we're going to move through that a little bit more challenging this time and I'm going to add to it.
So you can choose as much challenge as you choose.
Or you can choose to repeat the first one and stay at the first steps.
So let's float ourselves forward.
Use a breath in.
Heels go over to the left with your breath out and move the hips back bending the knees lengthen the legs take the right hand to the ceiling with your breath in to find side plank and as you exhale can you take that right foot and take it up taking the left hand right hand forward Use a breath in,
Stay here.
Top elbow to top knee with your exhale.
Inhale,
Straighten it out,
And then can you take your right arm and thread it under with your exhale underneath the body.
Inhale,
Take it to the ceiling.
And exhale,
Thread it under.
I know we've gone from 0 to 100,
Haven't we?
Take it to the ceiling,
Breath in.
Last time,
Thread it under.
Inhale one more time and exhale step that right foot forward top of the mat.
We're going to keep the back knee lifted and sweep the arms to the ceiling into a crescent lunge and this is where your blocks may become handy as we find pyramid taking the hands down lengthening through that right leg.
Spend two breaths here,
Maybe even flexing through the right toes.
And as we bring the toes down,
Bend through the right knee,
Step up to the top of the mat,
Lift the arms to the ceiling,
Breath in.
Palms meet heart center as you exhale now with your breath in can we lift the arms to the ceiling and then take that left leg sweep it back full-fledged warrior three Hold here breath in.
And then take that left knee,
Just touch the back of the right knee,
Breath out.
Inhale,
Stretch it out.
And as you exhale,
Bring it in.
Touch.
One more time,
Breath in,
Stretch it out.
And exhale touch and then take that left knee into the chest stalk pose with your breath in Twist to the left hand side with your breath out so that left arm is reaching back You can support your right knee or you can choose to grab the blade of the right foot Stretch it out and find a bit more of a twist hold here for two Let's turn back to the front,
Bring your palms together in prayer,
And then take that left leg and stretch it out.
Point the toes,
And can you either pulse,
Just pulsing one,
Two,
Three,
Or can you spell your first name?
See how you go.
I'll wait for you for another three breaths.
And other two And one,
Flex the toes,
Bring the knee into the chest,
Breath in.
And then as you exhale,
Step that foot all the way to the back.
Take the arms to the ceiling,
Crescent lunge breath in,
And then straighten through,
Finding pyramid with your breath out.
Excuse my back as we move through the sequence.
Drop your left heel down,
Bend the right knee.
When will the arms open to find warrior two?
Reach forward,
Flip the palm,
Reverse,
Keeping the bend in the right knee.
Side angle as you exhale,
Bring the right elbow to right knee,
Sweeping that left arm up to the ear and extended,
Or keeping it pointing to the ceiling.
Now,
You've got a choice here of a half bind,
Taking that left arm behind,
Maybe a full bind,
Taking both hands around,
Or you can grab a beach ball,
Taking both arms and reaching them forward.
Hold for two.
One reverse,
Straightening through that right leg,
Taking the right arm to the ceiling,
Maybe lifting the right toes.
Half moon,
Toes come down,
Bend through the knee.
As you lean forward,
Right arm goes down,
Left arm goes up,
And the left leg follows.
So hold here for two,
You've got an option to lift the arm,
Maybe find a little bit of of a different shape.
For one.
And releasing the left foot down top of the mat,
Forward fold.
Find a halfway lift in.
And an exhale,
Finding your flow,
Choosing however you want to get.
Back to downward dog.
And let's have a little bit of an intermission just pausing finding your breath eventually finding stillness.
So floating forward to plank,
Dropping the heels over to the right hand side,
Pushing the hips back.
Straighten the leg reach the left arm as well as the left leg breath in top elbow to top knee with your breath out touch.
Inhale,
Stretch it out.
And as you exhale,
Keep the leg lifted and thread that left arm under.
Inhale,
Take the left arm up.
And as you exhale,
Thread it under.
Inhale,
Stretch it one time.
And exhale last time under.
One more time,
Up.
And step that left foot forward,
Top of the mat.
Crescent lunge,
Lift both hands to the ceiling.
Pyramid pose,
Ahh,
With your breath out.
Bend the knee,
Step forward with that right foot,
Reach the arms to the ceiling,
Breath in.
Palms meet.
Heart center with your breath out Sweep the arms to the ceiling and we're going to find warrior three sweeping that right leg back.
Pause here for the breath in.
Knee goes to the back of the left knee.
Breath out,
Bend.
Inhale,
Stretch.
And exhale,
Bend.
One more time,
Inhale,
Stretch.
And exhale touch and bend.
Stock pose,
Take that right knee into the chest,
Reach twist to the right hand side,
Sweeping the right arm back.
Keeping that knee lifted.
You can choose here to take that blade of the foot and stretch the leg out.
Or stay here in your twist for two.
For one,
Palms meet,
Turning the torso to the front,
Stretch that right leg out,
Point the toes,
And can you spell your name backwards?
Or do your three pulses.
I'll wait another three.
To And if you can get your leg higher than mine,
Please do.
This is the extent of my hip flexors.
Let's bend through that right knee,
And we'll lean forward,
Step back.
Crescent lunge,
Breath in,
Reach the arms,
And find your pyramid as you exhale.
And then taking that right heel down,
Bend the left knee,
Windmill the arms open,
Warrior two.
Reach forward,
Flip the palm,
Reverse.
And exhale side angle sweeping that right arm up taking the left elbow to left knee.
Choice here to find that half bind,
Full,
Or grabbing that beach ball for three.
To One reverse straightening that right left leg,
Maybe flicking the toes up.
Half moon,
Let's bend that left knee.
As you draw the left hand down,
Sweep the right leg up as well as the left arm.
And again here you can choose your different options,
Whatever you can play with.
I'll give you another two.
And one and releasing everything down to the floor finding a forward fold so toe heel the feet out to about hip width grab your elbows and just sway gently allowing the torso to be heavy and the head to be loose.
And then taking your hands behind the back,
Interlace the fingers,
Use an inhale to lengthen through the spine and the arms if you can,
And an exhale to find a forward fold.
If you can get the heels of the hands to come together,
Please do.
Otherwise see if you can just find a bit more of a forward fold.
Your head is heavy.
Release the hands down to the floor.
And we're gonna widen the feet to the edges of the mat,
Bring the heels in,
Toes out,
And come down to your yogic squat malasana.
Palms to meet and see if you can imagine yourself pushing your knees in and as you draw the fingers or the hands towards the heart instead of the elbows out.
So this is just a minor Um.
.
.
Focus of our muscles to try and keep our hips or hip flexors intact.
I'll give you another five breaths to just hang out here.
You can choose to come place a block underneath.
Or,
If you find you can't quite get the heels down,
You can place blocks underneath the heels.
Option while we're sitting here as you can bring one hand down and just open up maybe finding a half bind or a full And just make sure you do that on both sides.
Or,
If you want something more active,
You can place the hands down to find crow.
Take and then lifting the feet off the floor.
So finding your particular pose,
Just one and three to.
.
.
And one.
If you have a jump back from your crow,
Please do that and flow through another vinyasa.
If you don't,
You can just step the feet back and slowly flow through your vinyasa if you choose.
But eventually we're gonna make our way down to a seat.
So bring the knees down once you finish your vinyasa.
And find a cross-legged seat.
So we've come towards the end of the flow.
We're just going to do a couple more twists and then move on to our backs.
So grab your left knee with your right hand,
Take your left hand behind you and just twist yourself open,
Look over your left shoulder.
Keep your spine nice and straight.
Come back to center,
Go to the other side.
And then as you draw the knees in we're going to take the soles of the feet together and find our butterfly so you can choose to move your feet forward grabbing your feet and then drawing yourself forward or you can thread the arms underneath the thighs and grabbing the feet and again bring yourself forward so whatever you choose spending just another three too.
And one,
Gently release and then slowly make your way onto your back.
Draw the knees into the chest as you did right at the start or towards the start.
And maybe a slight sway from left to right.
And then just one more little happy baby,
Opening the knees out,
Grabbing the blades of the feet.
And we're going to do a supine twist to finish it off.
So releasing the right leg,
Stretch it out onto the mat.
Take your left knee,
Interlace the fingers around that left shin and draw that knee into the chest or towards the left armpit.
Pause.
And we're going to take it over the body to find your twist.
Taking the left arm out to the side and maybe even turning the head to the opposite side.
Important here to try and keep the shoulders connected to the floor.
So if you can do that,
That'd be great.
Hold.
Moving to the other side,
Swapping the legs around,
Interlace the fingers around that right knee,
Draw it in.
And finding that twist,
Taking it over,
And maybe looking towards the other side.
Remember,
Shoulders connected.
I don't know if you heard that,
Probably didn't,
But there was a beautiful click in my back.
And coming back to center,
I'm going to give you two options for an inversion.
You can choose to just find a bridge,
Drawing the hips up to the ceiling,
Maybe interlacing the hands under and walking the shoulders in.
Viparita Kurani and here you can choose to use a block to have your hips a little bit more neutral.
Or a shoulder stand if you want something more active,
Supporting the hips as you pull the legs up towards the ceiling.
So whatever you choose.
Making it your choice.
Just for another three.
And two and one and then finally releasing everything down to find our final pose shavasana so laying yourself flat onto your mat giving yourself as long as you need.
I'm going to give you about two or three minutes in your shavasana.
So making yourself comfortable,
Allowing the feet to just flop open,
Arms at your side,
Palms facing ceiling.
Allow the eyes to shut down.
And like we did right at the beginning,
Focus on your breath moving in and out of the body.
It's a really good way to relax the body.
Noticing the breath.
Maybe imagining the air as it's coming in through the nose.
And going out of the nose,
Maybe brushing through the hairs in your nose,
You know the filters that we use.
Shavasana.
As we slowly draw our breath back.
Note you have the option,
If you're watching this,
To pause the video and continue your shavasana as long as you need.
You can even turn it off and continue your shavasana.
But if you want to close with me,
Let's slowly bring some motion back into the fingers and toes.
Allowing the head to turn gently from left to right.
And then as we find a stretch,
Taking the arms behind the head,
Pointing through the toes.
And drawing the knees into the chest,
Curling up You can let the knees fall to the left or right and use that as a journey to eventually come to a seat.
Facing the camera or the front of the room,
Front of the mat.
Keeping your eyes closed.
An invitation to bring the palms together if you're in a seat and draw them into the heart in prayer.
A slight bow of the head in reverence to your practice.
The light in me sees.
It honors.
And respects the very same light it sees in each and every one of you guys practicing with me.
Namaste.
Until next time,
My name's Nicole,
I'm hoping that you enjoyed the practice and we'll see you again soon.
Thanks,
Ciao.
