Hello,
Thank you for joining me for another class.
My name is Gabriella and for today we're just going to do a nice little wake up flow.
So you can do this in the morning or if you're feeling a nice little midday reset or maybe even evening flow,
Then hop on the mat and let's get started.
So you can just start by finding your breath.
Taking a few deep breaths.
Finding your center.
Maybe creating an intention for this practice.
And then from here we're just going to make our way into a child's pose.
You can bring both knees to the edge of the mat,
Big toes touching,
And release your forehead down.
Keep your hands out in front.
Just feel yourself sink into the ground.
Feeling the support.
And letting yourself fully go in this moment.
Taking full,
Deep breaths.
Finding it in your belly.
Feeling the rise.
The pause and the fall Gently bring some awareness to your fingers.
Waking them up.
Pressing into the fingertips and shifting your weight forward,
Dropping your belly down,
Using your hands and pressing up and away from the mat.
Take a big cleansing breath here.
And then we're gonna make our way into a tabletop pose.
Sinking down into your cat-cow.
As you inhale,
As you drop the belly down,
Send the gaze up.
On the exhale,
Curling the back,
Sending the gaze down.
Allow your breath to move you here.
There's no right or wrong.
Now we're going to sing into.
.
.
A little flow,
So just shifting your hips side to side.
Making up the shoulders,
The hips.
And again,
Just let your body and your breath move you.
Coming back to your center,
We're going to send the right leg out and the left arm.
We're going to inhale,
Send it out.
And exhale,
Pulling in for connection.
Inhale connect Exhale,
Find your length,
Holding it out long.
Then bringing your hand over to your right foot,
Feeling that twist,
Breathing deep into your belly.
And on your next exhale,
Release your foot down.
Bring your left hand back.
Inhale in,
Sending the left foot out along with the right arm.
And on the exhale,
Connect.
So inhale for length.
Exhale for connection.
Breathing into your core.
Finding your center.
From here gently wrap your right hand around to meet your left foot.
And on your exhale,
You're gonna release your foot down.
Along with your hand.
And then when you're ready,
We're going to reach the right arm up towards the sky,
Threading the needle in the exhale.
We're gonna inhale,
Opening up through the chest.
And on the exhale,
Threading the needle,
Drop your right cheek down to the mat.
Then here you have the option with your left arm,
Whether you want to send it in front,
Diagonal,
Or wrap it around your back.
Let your body decide and then sink into the mat.
As you gently begin to join your breath,
Bring the left hand back in front,
And we're going to walk it across the right arm,
Coming into crisscross arms.
Keeping the hips up towards the sky.
Fully release,
Letting go of any tension or tightness that you may be holding onto in your shoulders.
Our shoulders hold so much tension throughout the day,
So much weight.
I invite you to fully let it go.
When you're ready,
Bring your arms back to center.
We're gonna sink our belly down.
Big,
Deep breath in.
And on the exhale,
Make your way back to all fours.
We're going to inhale,
Reach the left arm up and thread the needle.
Inhale,
Reach the left arm up again.
And exhale,
This time fully releasing down to the mat.
Finding comfort with your right hand,
Wherever that may be.
Connecting to the deep belly breath.
With each exhale,
Letting tension from your shoulders be released.
Gently bring the right hand back in front,
Sliding the right hand across your left.
And coming into crisscross arms on the opposite side.
Acknowledging that this side may feel different than the last,
And that's okay.
Even our own bodies have differences from side to side.
Slowly,
In your own time,
We're going to make our way back to tabletop pose and sink into the cat-cows,
Dropping the belly down,
Sending the gaze up,
And exhaling as you curve your back and send your gaze down.
Now we're going to go ahead and transition into a seated position with your legs out long and your toes pointed up.
So whenever you're ready,
We're going to inhale reaching the arms up towards the sky.
And on the exhale,
Forward fold.
It doesn't have to touch your feet or your toes.
It can be at your knees or ankles.
Inhale,
Reach back up.
Exhale,
Let it go.
Inhale,
Reach all the way back up,
Find your length,
And exhale this time,
Let it go.
Your own time grabbing your right foot bringing it closer to your body and wrapping it around the outside of your left knee inhale reach up and on the exhale twist over to the right On your inhales,
Find your length.
And on your exhales.
Breathe into the twist.
Finding the breath,
Slowly make your way back to center.
And now we're going to bring the left leg underneath the right foot.
Coming into lock legs,
Sitting up tall with your palms faced up.
As you're ready to receive.
You can bring one hand to your heart and the other to your belly if you're looking for deeper connection.
Or want to be with your breath.
Breathing into your hips.
For deeper stretch you can send your arms out in front,
Maybe even down to your elbows.
Just find where you are comfortable.
You don't have to overextend yourself or push yourself.
Allow your body to gently wake up.
Pressing up and away from your fingers.
We're going to send the hands behind.
Shift the weight back and send the legs out in front,
Giving them a nice shake.
And then whenever you're ready,
We're going to send the arms back up.
And exhale,
Reach down to your toes,
Your ankles,
Your knees,
Wherever that is for you.
Continuing to remain connected to your breath,
Slowly bring the left foot in and then send it over across your right knee.
Inhale reaching up and exhale twisting towards the outside of the left leg.
Continuing to be present in the body.
And then you can slowly begin to make your way back to center.
Going to bring your right foot across underneath your left coming into log legs on the opposite side and finding what feels best for you.
So that can be your palms faced up.
You're ready to receive.
If you want to jump into a deeper stretch,
You can walk your hands out in front.
As you're letting go through your hip.
Accept what you're ready to receive in the palms of your hands.
Just playing with.
That kind of balance.
Both energies working together,
The balance of letting go and receiving.
Let go of any tension with your exhales.
And slowly make your way back to the top of the mat placing your hands behind and coming into a butterfly pose.
Soles of the feet touching,
And I like to bring my hands to the outsides of my feet to sit up tall.
Feel the length in your spine.
Maybe breathe into your sit bones on the ground.
Then from here we're going to send the right leg out long.
Bring the right hand and the left hand down to your foot.
Feeling that stretch through your hamstring if you want to bring your hands to your knees or your shins.
Again,
That's more than okay.
For a deeper stretch for your lower back,
You can bring your right arm to your left knee.
This gives us that nice little hamstring stretch as well as the lower back stretch.
When you're ready,
Gently return your hand to your right leg.
A moment of breath here and then slowly walk your way back up.
Gently just going to switch sides,
Bringing the right leg in and the left leg out long.
And walking both hands down to your left foot.
Gently bringing your left hand around to your right knee.
And opening up through your lower back.
Our lower back holds so much tightness,
So much tension.
This is your moment to really dive into self-love,
To self-care,
And let it go.
You Gently bring both hands back to your foot.
Take a moment of breath and walk your hands up your legs.
We're going to send both legs out long this time.
Sit up tall.
Imagine someone pulling your arms out in front and then gently release.
We want to make sure that the toes are still facing up towards the sky.
Inhaling in and out.
You are grounded.
You are present.
And you are safe.
Maybe on your next exhale,
Reaching a little bit further out.
You Breathing into your fingers,
Press your way back up.
We're going to come into a frog pose.
So we want a bunch of right angles here as much as possible.
So keeping both knees bent.
Keeping a right angle at the ankle.
And then maybe leaning forward,
If you have a towel,
Lock,
Or anything like that,
You can lean on that right now.
If you want to be up on your hands or down on your elbows,
The choice is yours.
This is where your body is asking your breath.
Really really deep Our hips hold a lot of emotion,
A lot of memory.
To use this time to release,
To shed.
To let go.
Slowly making your way out of the pose,
You can bring your hands in towards your body.
And we're just going to lay down on the mat,
Moving gently with intention.
And swaying the knees side to side with our feet placed on the ground.
Matching your breath with the movement,
Letting them be one.
From here,
Send the left leg out long.
Then we're going to hug the right knee in towards the chest.
Be in a nice little rock,
Stretching through the hip flexor.
And then send the right arm out long.
And on your exhale,
Send the right leg over your left.
Coming into a supine twist.
Breathing deep into your belly.
Any twist is really good for your digestion and your internal organs.
Gently coming back to center.
Give me a nice pull again.
Do what feels good for you.
And then release your right leg down.
Put your left knee in.
And then we're going to send the left arm out long.
Keeping the shoulder down on the ground.
And on the exhale,
Twisting over for a supine twist.
Making sure that the shoulder is grounded while we're breathing deep into the lower belly.
Reading lengthen your spine.
Keep finding your exit.
Make your way back to center.
And from here,
Just wrapping yourself up in a nice little hug.
Plugging both knees into your chest.
On the exhale,
Releasing your legs out long.
Resting here in Shavasana.
I invite you to close your eyes.
Settle in for this moment.
Feeling your breath.
This could be a great time.
To create an intention for your day.
Let it last with you.
Let your breath move through you.
Savor the stillness of this moment.
Of your body melt into the ground beneath you.
Then when you're ready,
Reach your arms up overhead.
Slowly make your way into a fetal position.
Feel the comfort and the safety of your body.
Then moving with your breath,
Keeping your eyes closed,
You can press your way up to a seated position.
Taking a nice cleansing breath.
Thank you so much for joining me today.
Thank you for choosing yourself.
Keep moving intentionally and with your breath today.
Sending him off with love.
Namaste.
