Hi,
Welcome to a 10-minute flow with me.
My name is Gabriela,
And for today I invite you to come into the most comfortable seated position of your choice.
So whenever you're ready and settled into this moment,
Take a big inhale in.
Hold your breath at the top.
And on your exhale,
Fully release.
Let it go.
If you feel comfortable doing so,
Close your eyes to turn all of your attention inward.
Inhale back in.
Hold your breath at the top.
Exhale it out.
Good job.
Continue grounding and flowing with your breath here.
When you're ready,
Bring your hands onto the tops of your knees.
And begin to flow into your seeded cat cow.
So inhaling as you send the shoulders back.
And your chest forward.
And exhale as you curve your spine.
Find the expansion on your inhales as you send the chest.
And gaze Then find the gentle contraction with your exhale.
Curving back and down.
And then begin to make some swirls with your back and your spine rotating in one direction.
And then the other Gently waking up the spine.
And focusing on moving with the breath.
From here we're going to make our way into log legs,
Starting with the right leg on top of the left.
But I know that this can be a little bit intense,
Especially for the beginning of a practice.
So you can bring that down onto the mat and come into a butterfly variation of your choice.
Whatever gives that openness to your hip.
Don't force your body in any direction that it's not comfortable in.
But definitely invite in that deep hip stretch.
If you feel good about it and want a deeper stretch,
You can walk your hands out in front of you.
As you melt into the mat and into this pose.
Find your breath.
Let your breath be your compass during this class.
As you begin to crawl your way back up,
You can cradle your right leg in between your arms.
So bringing your right foot to your left elbow crease and rocking it side to side in whichever way feels best for you.
As you finish this off,
We're just gonna send that right leg out straight,
Keeping your left knee bent.
Take an energizing inhale in reaching your arms up towards the sky find length in your spine And on the exhale,
Fold down,
Holding on to your right foot,
Toes,
Shin.
Knees whatever fits your body today Bring your awareness to your lower back,
Feeling it expand and contract,
Letting all that tension wash away.
Feel the air flow in and out of your nose before you begin to press your way back up.
We're going to bring that right leg in making our way to a butterfly pose.
So both soles of the feet touching and sitting up tall.
When you're ready we're going to begin that same sequence but on the opposite side so coming into your own version of log leg Really lean in to listening to your body hear its needs and its wants.
And if you feel called to here,
Walk your hands out in front of you,
Adding a deeper layer to this stretch.
Keep remaining with your breath.
Releasing tension throughout your body.
Embrace this experience.
Bring your awareness to your fingertips.
And then slowly press your way up and begin that cradle with your left leg.
Rocking it side to side,
Feeling the full expansion and range of motion.
Begin to send that left leg out long,
Keeping that right knee bent.
Take that lengthening,
Inhale in.
Exhale,
Fold over.
Keep flowing with the breath.
You're doing so good.
Keep releasing and keep letting go.
As you begin to press your way up from this pose,
Keep both knees bent now,
Sending the soles of the feet onto the mat.
And walk your hands out in front.
Noticing this grounding sensation of your hands,
Soles of the feet,
And your bottom all on the mat.
Begin to make your way out of this pose and we'll meet on all fours.
And when you get there,
Send your arms out long and your chest down to meet the mat.
Puppy pose is a beautiful opportunity to expand and open through your heart space and your upper back.
As you come back to center,
Inhale as you reach your left arm up towards the sky and exhale as you thread the needle.
Find freedom with that right arm,
Maybe behind the back,
Or remaining where it is.
Begin to make your way over to the other side,
Coming back to your center,
Inhaling,
Reaching the right arm up,
And exhaling,
Threading the needle.
Gently begin to press your way up back to center,
Finding your ground.
Inhale,
Reach the right leg out long.
Maybe rotate the ankle.
Find a little stretch.
And exhale,
Step it up to the edge of the mat.
Breathe into your hip flexors here and find lightness in your hands.
Not dropping down too much into the wrists,
But finding lightness.
On your next inhale,
Send that right arm up,
Finding a nice gentle twist.
Taking a deep breath in your belly,
Massaging those internal organs.
And exhale,
Release that hand back down.
And shift your weight back,
Digging that right heel into the mat.
Feeling a beautiful stretch through your hamstrings.
Release your way out of this pose,
Sending that right leg back.
And then inhaling send your left foot out stretching through your ankle and exhaling as you step it up to the top edge of the mat.
Sinking into this moment let all your worries and all the tension go And when you're ready,
Lift that left arm up,
Feeling that twist through your spine and your organs.
Keep breathing deep.
On your exhale,
Release your arm down.
Shift your weight back.
And come into that hamstring stretch on the opposite side.
You have done such an amazing job.
Now it is time to rest in child's pose.
So come into child's pose however it feels right for you.
Arms in front or arms behind.
And take this time to truly melt into the mat beneath you.
Letting go of anything and everything that you still may be holding on to.
Let your face soften.
Your breath neutralize.
And let your mind be free.
You are safe to truly and fully let go here.
You can pause this to remain here for the next few moments or press your way up.
I want to say thank you so much for joining me.
Thank you for choosing me.
And thank you for choosing you.
