Welcome,
My friends.
Today is a 30-minute full body flow.
Let's go ahead and make our way to our mat.
As always,
You can start your practice by sitting on a blanket or even a block.
So go ahead and cross your legs.
Just make note to what foot you have in the front.
I have the left foot.
And you can bring your hands onto the knees with your palms facing down.
Just notice what your upper back is doing.
So right away,
We want to Begin to extend the spine,
Let the shoulders come right over the hips.
And the ears over the shoulders.
And then close your eyes.
Breathe in through the nose and start the practice off by exhaling with your mouth open,
Releasing the breath.
As you do this.
Soften your face.
Feel where you're holding tension.
In the front and the back side of the body.
Then you can rest the tongue at the roof of the mouth,
A little space in.
Watch the breath in and out through the nose now.
So we start ujjayi breathing.
Breathing in for the count of 4,
5,
6,
7,
Or 8.
And same with the exhalation.
As you feel the breath out,
You can draw the navel into the spine.
And lift the pelvic floor.
Let's bring our hands to our heart space.
Fingertips to touch.
Let the thumbs rest on the breastbone.
Into Anjali Mudra.
You can bow your head here.
Bringing in the intention today of gratitude.
All of the things in your life that you're so grateful for.
The air we breathe,
The food we eat.
Our friends,
Our family.
The clothes we wear,
Our cars starting in the morning.
Our health.
A smile from a friend.
There are so many things to be grateful for in our day.
So with each inhalation,
Bring one of those thoughts.
Into your heart space.
On the exhalation,
You can release the hands and open the eyes and then cross your legs the opposite way.
So whichever foot was in front,
Go ahead and switch that cross.
We'll bring our hands now onto the knees and we'll take seated cat and cow.
Now,
If this is very uncomfortable for you,
Just go ahead and come up onto your hands and your knees.
Into a classic table position for cow and cat pose.
Otherwise,
Stay right here,
Bring the hands to the knees,
And we'll start with an inhalation.
And just start to tip the pelvis forwards,
Pull the chest forwards.
Be sure not to gaze up too high.
We want to avoid crunching the neck.
And then exhale,
Chin to chest.
And we'll do that about five times and you can make each movement a little bit larger than the last.
Just starting to go.
Letting the spine and the back body start to open up.
Beginning to move with the breath.
Beginning to feel the new energy coming into the body.
Bringing in the abundance of your breath.
The abundance of how your body moves today.
Try not to compare it to yesterday or the day before.
One last time.
Finish on your exhalation.
And then come back to a regular easy seat with the pelvis in a neutral position.
Now we'll turn and bring our hands behind us and our legs in front.
You can separate your feet a little wider than your hips.
And notice if you're rounding and slouching,
Try to press into the sitting bones.
Again,
Roll the arm bones back.
And we're going to let the knees windshield wipe or sway.
I like to think of these beautiful palms that are around me from right to left.
And just go at your own pace again.
Starting to feel your body and where you're holding tension.
We focus on gratitude and abundance.
Were able to release and let go of the stress and worries.
We start to trust.
The day we trust our path,
Our life's journey.
About three times each direction.
And then the next time they come over to.
.
.
I'm going to start with the left side so that you can see me.
So let the knees sway over to the left.
And the feet to the right,
And then sit up.
And what you're going to do is turn your body to the left,
Place your hands down,
And then lift up the sitting bones so that you're sitting on your left hip.
And from here,
We want to go ahead and twist forward.
The back towards the left.
And eventually,
One day,
We'll go further and further more towards the 12 o'clock position.
But if your low back is tight,
Your QL muscle area in your low back,
You might not be able to go as far.
Now start to lengthen the spine and start to slowly walk the fingers outwards,
Maybe coming down onto the forearms.
So this is a great place you could use the block if you wanted to.
And place the block here.
Coming down onto the forearms.
Be sure you don't have any pinching in your low back or your sacrum,
That flat spit on the back,
The low part of your back.
And if you stay there for about three breaths,
You might be able to go a little bit further down.
Slowly you let the body start to open up.
And within that exhalation,
Invite a sense of peace and contentment.
Into those areas that feel congested and tight.
Inhale come up and you can go the opposite way.
You can always pause the video if you have more time and take a few more breaths in that pose.
So your knees are going to go to the right,
Bring the hands around,
Keep twisting,
Lift up the sitting bones,
Come on to the right hip,
And then walk the hands.
Now I can already feel this side of my back is much more open than the previous side.
I can even come down a little bit further,
Bringing the hands underneath the forehead.
So notice the areas in the back,
The abdomen.
The belly,
Better tight.
The soothing sound of the waves really helped me move inwards.
Connecting to that sweet spot inside.
Where I feel ease and contentment.
Away from the outside world.
Push into the hands,
We'll come up.
Let's go ahead and spin back around.
And from here,
We're going to bring our back bodies all the way down.
So bring the arms in front and challenge yourself to come down one vertebrae at a time.
Stay with your ujjayi breathing.
And from here,
We'll place the feet right underneath the knees.
Ankles,
Hips distance apart.
Elbows come close into the side body.
Fingers,
Wrist,
Elbows in one nice line.
Now we're going to press the heads of the arm bones down,
The elbows down,
And the back of the head down.
This begins to strengthen the muscles.
In the upper back.
Strengthening those muscles that become lazy through the day as we slouch and round.
So my.
Sacrum is still down on the ground.
I feel the belly filling into my,
I feel the breath filling into my belly.
And I watched the belly descend.
About five breaths.
This is so beneficial for your upper back.
Feel free to do this a few times if you can.
And then from there,
Release.
Let the knees fall together.
Place the hands on the belly.
Peace and contentment.
Within.
All the abundance you have in your life.
Now from here,
We're going to push ourselves up.
I just realized I have a surprise for you because I forgot to mention that this is a no chaturanga practice.
So from here,
We're going to come into downward facing dog.
So you can come right over onto the hands and the knees.
Let the hands move forwards and then lift the sitting bones up and back.
You can pedal the legs,
Give yourself a few breaths.
Let the feet stay hips distance apart.
Just going to move the block so you can see what's going on there.
And then a little bend in your knees.
Lift the sitting bones.
Press into the hands just as much as you're lifting up through the sit bones.
Your inner thighs are pressing back.
Take a few breaths.
As you breathe out,
The belly draws in,
The pelvic floor rises up.
I turned this direction because I like looking at the horizon.
At the water from a different angle,
A different perspective.
When we bring gratitude and abundance into our day.
We start to see things from a different point of view.
Things aren't so bad.
Down onto the knees.
You can take a breath here.
Now,
In the next movement,
We're going to open up the hips a bit,
Get some mobility.
So feel free to lift back up into down dog or stay here in table position.
I'm going to start here in table position.
On the inhalation,
Press the right leg back behind you.
On the exhalation,
Draw the knee in,
Out to the side,
And up towards the sky.
And just continue to move with each inhalation and exhalation.
And as you do this,
Feel the sacrum nice and level,
Okay?
To be lifting that right hip up real high.
You can have a nice bend in the elbows just for a little support and again draw the shoulders away from the ears.
Let's go the opposite direction.
So just about two each way as We only have about 30 minutes for our practice.
But you can always do extra.
Release the right leg down.
I'm going to go up into down dog for this variation.
So you can either start in table pose.
Or if you wanted to take the down dog variation,
Knee towards the belly,
Out to the side,
And back up towards the sky.
So you're just feeling a little bit of internal rotation and external rotation of the thigh bone and the hip socket.
And let's go the other way.
Out and around.
And maybe halfway through,
You want to come down onto your knee.
Honor what you're feeling in your body.
All right,
From downward facing dog,
We're going to walk our hands to the back of the mat.
And move into Uttanasana.
So just walk the feet all the way back.
Little bend in the knees.
And you can always have your blocks by your side.
Rise up halfway.
Inhale.
And exhale,
Fold.
Let's do that two more times.
Breathe in.
And breathe out.
One last time.
Inhale.
And exhale.
Now from here,
I'll take my hands to my elbows.
You can start there.
Notice how I have a bend in my knees.
We want to make sure that we can close the space from our belly to our thighs.
So bend your knees,
Press your inner thighs back,
And lay your stomach on the thighs.
The hands can go from the floor to the elbows.
Let the top of the head hover over the forearms.
So if your head is lifted,
Go ahead and bring it down.
Breathe in,
Breathe out.
Out through the mouth.
Let go of what you feel in your body,
What you're carrying on your shoulders from your past.
I am so thankful.
For the ocean and the sea.
The sand in the sky.
Release the hands down,
Rise up halfway.
We'll take the hands to the hips,
Point the elbows up.
Pay close attention to the arm bones.
Notice if they're dropping down.
Lift them up.
Point the elbows up.
Imagine a string from your heart.
Squeeze the glutes and come all the way up to stand.
You can release the arms down by the sides.
Bring the arms out and overhead.
And the hands come to the heart space.
Do that two more times.
Inhale,
Gratitude for the beautiful sun shining down.
Nourishing our cells with vitamin D.
Bringing fuel to the plants.
That grow around us and bear fruit and vegetables.
One more breath.
Close the eyes.
Let the thumbs rest again.
And just enjoy this moment of complete stillness in your body.
Your outer body is still,
But you can feel your inner body full of new energy.
Positive vibrations.
Taken to your day.
Now I'm going to face you.
Feel your feet separated about hips distance.
We're going to come into Utkatasana.
So go ahead and sit down,
Look at your knees,
Push them back so they're over the ankles,
And reach the arms overhead.
This is going to be a flowing chair pose.
Take a breath.
On the exhale,
Fall forwards,
Release the hands down by the sides,
Up towards the sky.
Breathe out through the mouth.
Let go.
Inhale.
Release.
Let go from deep in the belly.
Breathe in.
Breathe out.
So much more ease.
In your body and mind.
When we tune into what is working.
All the abundance.
Having gratitude for all around us.
Let's come into chair pose and take three breaths.
Sit down a little deeper.
When you feel an intensity,
Try to soften.
I am grateful for my breath.
I'm grateful for my strong legs.
Stand all the way up.
And release your hands to the heart space.
Bring your feet all the way together.
And your hands onto the hips.
We'll start to strengthen the glutes a little bit.
So have a little bend in both of the knees.
Lift the heel on the left foot and begin to stretch the foot back behind you,
Pressing it back in slow motion.
Feel your right leg slightly bent and right away pay close attention to the shoulders.
Lift them up and back.
And press the foot back behind you.
Can you stretch the arms back behind you and lift the shoulders?
Draw the belly in.
Maybe go a little bit further by keeping the chest higher than the hips.
Lift the left inner thigh.
Take one last breath.
And step the foot down behind you.
So a shorter stance.
We're going to come in to Parsvottanasana.
The feet.
Are diagonal of each other,
The hips are square,
The shoulders are square.
Inhale,
Float the arms up.
Exhale,
Bring the hands to the hips,
A little bend in your front knee and hinge forwards for those tight hamstrings.
Hold a right hip crease back.
I like to use my block.
Rise up onto the fingers.
Exhale and fold,
Looking inwards.
Where can you be a little bit more grateful in your life?
Inhaling up.
Exhaling down.
One more time,
Breathe in.
And breathe out.
Come up onto your fingers.
Step the left foot forwards to meet the right foot.
Exhale,
Fold over the legs.
Always take a wider stance if you need to.
Inhale,
Reach the arms out to nuts.
Exhale,
Hands to the heart.
Shift your weight onto your left foot.
Bring the hands to the hips.
Bend the left knee.
Begin to peel the right heel up and start to press it back like we're moving in slow motion.
It's so much harder to move slowly.
And pause and breathe.
Make those micro adjustments.
Drop your right hip down.
Maybe stretch the arms back,
Palms down,
Arm bones up and back.
Hover above those challenging moments.
By tuning into the breath.
Feeling a deep.
Sense of ease within as you stay present.
Step the right foot back.
Take the heels diagonal of each other,
Reach the arms up,
Inhale.
Exhale,
Hands to the hip creases,
Little bend in the left knee.
This side is tighter for me.
Hinge forwards.
Moving the left hip crease back.
Feel your sitting bones reaching back as your pelvis tips forwards.
Lower the hands down on any height of the blocks or possibly down on the ground.
Exhale,
Fold.
Inhale,
Lengthen.
Exhale,
Fold.
And lengthen.
Fold.
And as you come up halfway.
Shift your weight forward,
Spin onto the ball of the back foot.
Step your right foot back.
Or excuse me,
Forwards.
Inhale,
Float the arms out to neck.
Exhale,
Hands to the heart.
Interlace the fingers.
You can turn the index fingers to point up.
We'll take a side body stretch here.
So reach both arms up and overhead.
Going into the right side of the body,
Bow to the left.
And as you do that,
Balance on both of your feet evenly.
Push your hips over to the right.
Notice if you're rounding forwards,
Roll that right shoulder back.
Draw the ribs in.
If it's too intense,
Take the left hand down and maybe look up.
Come back up,
Inhale.
Exhale,
Hands to the heart.
You can interlace the hands the way that feels a little bit different.
Point the index fingers up and over and bow to the other side.
Don't go too far,
Don't push it too much.
You want it to feel good but not too intense.
Be sure to use your legs,
Engage the leg muscles,
And roll that left shoulder back.
Maybe look up.
Inhale,
Rise.
Exhale,
Bring the hands to the heart.
Inhale,
Sweep the arms out and up.
Exhale,
Hands to the heart space.
Well done.
Now step the feet apart nice and wide.
We're going to come into Warrior II,
So turn the right foot forwards.
Line the front heel up with the middle of the back foot.
Stretch the arms out nice and long.
Go ahead and bend your front knee nice and deep.
See if you can lean back just a little bit.
Notice what your upper body is doing.
Is it forwards?
Find it right in the center.
Now stretch the arms out from your heart,
From that place of contentment.
Take three breaths.
The hands can come to the hips.
Re-bend your front leg.
Take the forearm onto the thigh.
Take that back arm back behind you,
Bring it down in front of you.
Draw as if you're drawing a smiley face down and forwards.
Palm facing down and rotate the belly out towards the left.
You can also take the hand of the shoulder and maybe look up.
See what feels good for you today.
Going to inhale back to center.
Exhale,
Hands to the hips.
Straighten the leg on the breath in and we'll take the second side.
Left foot goes out to the left.
Bend your front knee out towards the pinky toe.
From the center of your being.
Inhale,
Reach the arms out.
Case down over the left fingers.
Make those little micro adjustments.
Where can you show more gratitude through your day?
Strong back leg.
Strong foundation.
Inhale,
Bring the hands to the hips.
Exhale,
Re-bend the front knee,
Forearm onto the thigh.
So you can get heavy on the forearm.
And then use the legs a little more.
Take some of that weight off.
Stretch the arm back.
Bring it down and around,
Keeping the shoulder safe.
Arm comes right in line with your ear.
Palm down.
Then start to roll the shoulder back,
Stacking the shoulders.
Letting your beautiful heart shine open.
Living from the present moment.
Not our emotions.
Past experiences have all brought us to this day.
Take a breath.
Inhale,
Rise up.
Bring the hands to the hips.
Straighten your leg,
Turn the left foot in.
Step the feet together slowly,
One foot and then the other.
Release the arms,
Close the eyes.
Take a body scan from the bottoms of the feet to the ankles to the knees.
Engaging both of the legs,
You're feeling supported and strong.
Feel the energy flowing.
Feel your vibration.
Positive vibrations for your day.
Through gratitude.
Being kind and generous.
Reach the arms out,
Inhale,
Bring the hands to the heart space.
Turn to the top of the mat.
We'll take a second downward dog.
Inhale,
Float the arms up.
Exhale,
Forward fold,
And step the feet back into downward facing dog.
Take one breath in Down Dog and then we'll lower into Child's Pose.
So knees come nice and wide,
Big toes to touch,
Forehead to the earth.
Breathe out through the mouth.
Soften as much as you can Yesterday is gone.
It's a new day.
The hands come under the shoulders.
Roll up slowly.
Turn the palms to face up to receive.
The abundance in your life.
So from here,
We'll come into our sitting bones.
We'll come into half Baddha Konasana and half Uttavista Konasana.
So right leg is bent in.
Try to get the top of the foot down on the ground.
If your hip is quite tight,
Take your block,
Put it underneath.
Be sure to engage the left leg.
Point or flex the foot.
Let's take the arms out to the sides.
We're going to go from left to right.
Exhale,
Left hand comes down,
Right arm comes over.
Inhale to the center.
Exhale,
Opposite side.
Now if you want to go a little bit further,
You can take the left hand down on the ground,
And then as you come over to the right side,
Place the right hand down.
The left arm can go down and up,
So you're only doing this on the bent leg side.
You can circle it around.
It's almost like a mini inversion.
And then release it.
Now,
You don't have to do that.
Left hand comes down.
Right arm comes.
To the mat.
And the left hand scoops up and around.
Sometimes I hold it,
Take the hand behind the head.
And then release.
Let's switch sides.
Stay with your breath,
Bring the left foot in,
Bring the right foot out.
Make sure you're sitting on the sit bone.
So if your pelvis is tucked under,
You want to pull it back.
Here we go,
Arms out.
Bending over to the right side first,
Engage the right leg.
And over to the left,
Exhale.
I like to take one.
With a regular side bend and then I start that mini inversion.
So we'll only lift up on the left side this time.
Right arm comes down and around.
Welcome in your day,
Wherever you may be in the world.
You can take the arm up and over.
One more time.
And can come behind the head.
Push the pelvis forwards.
And down.
Go ahead and release your legs.
And bring that left leg in front of you.
So we're going to move down onto the ground for our final resting pose,
Shavasana.
Reach the arms forwards,
Draw the navel in,
Vertebrae by vertebrae,
Lower down.
Turn the palms to face up.
I'll show you what you can do here.
If you do have low back pain,
Take the blocks under the knees.
If you don't have a bolster,
Elbows come down.
Shoulder blades tuck under,
Palms face up.
Take a few ankle circles.
Finishing our practice today.
Relax both of your legs.
Relax your arms.
As the eyes close,
Soften your face completely.
Breathe out through the mouth for one breath.
Let your eyes settle.
In between the lungs into your beautiful light within.
If you have a hard time.
With the mind being still.
A nice way to push the thoughts to the side.
Is to visualize a light in the center of your chest.
And gaze into your light.
Gaze into your light that holds all that you need.
And your love.
Your kindness.
That gives you strength to look at all the abundance and have gratitude for all things in your life.
As you start to hear my voice again.
Move from your light within to the edges of your being.
Start to awaken your body.
Slowly,
Your fingers,
Your toes,
Your wrists,
And your ankles.
Feel your head moving gently from left to right and right to left.
Take a breath and feel your whole body expand.
Breathe out and soften.
As you roll to your right or your left side.
Take your breath with you.
In each inhalation.
Feel gratitude.
Each exhalation.
And contentment.
Challenge yourself as you move through the day and be aware,
Notice.
When you focus on something negative.
Or join into a negative conversation.
Or start to focus on something you don't have.
Focus on the good.
And what is in the now.
Push your body up ever so gently.
Use the hands to help lift the head.
Turn the palms to face up.
Take a few breaths as the eyes are still closed.
Breathe into your whole body.
The breath from the inside,
Giving you a squeeze of love.
And as you bring the hands to the heart.
Practice gratitude.
Abundance will come to you.
Trust that you are where you need to be.
And all your worries and stress begin to fade away.
Continue with this process.
Practice,
And practice consistently.
Let's bring our thumbs to our third eye,
Perhaps sending a thought out to someone who may need a little more love.
And bow our heads.
To each other.
To each of you,
Wherever you may be,
And all beings.
Nearby and far.
Namaste.
