Welcome to this morning practice that is one of my favorite practices to start the day because it just gets the body feeling nice and good.
And at peace.
So we'll get started in a seated position.
Roll the shoulders down and back.
A few deep breaths in through the nose.
And out through the nose.
Maybe taking this time.
To set an intention for your practice and maybe you take that intention with you throughout your day.
Just trust the first thing that comes to mind.
On your next inhale,
You're going to reach the arms all the way up.
Exhale,
Side bend over to the left.
Opening up through the right side of the body,
Opening and relaxing through the right shoulder.
This is going to open through all the breathing muscles to help us breathe deeply,
Not only in our practice,
But in our day.
Take one more breath.
Come back through center on your exhale.
Inhale,
Reach the arms back up.
Exhale,
Side bend over to the right.
Starting really nice and slow this morning.
Opening up through that left side,
Maybe feeling the difference here.
Relaxing the left shoulder as much as possible,
Keeping both hips grounded.
For one more breath.
And exhale,
Release back through center.
Reach the arms up and behind the head,
Interlacing the fingers.
And on your inhale,
You're going to open.
And on your exhale,
You're going to round,
Tuck the chin.
Let's do that one more time.
Inhale,
Open.
And exhale,
Round.
Come back through center and we'll meet in the tabletop position.
For some regular cat-cows,
So starting with the spine in neutral.
On your inhale,
You're going to drop the belly,
Lift the gaze,
Open the heart.
And on your exhale round.
Thank you.
Another inhale to open.
Exhale,
Round,
Just finding a fluid motion.
And if your eyes are open,
See if you can close them for this last one.
Around on the exhale.
Come back through center,
Spine to neutral,
Tuck the toes and press back into your first down dog,
Maybe keeping the knees bent to start,
Pedaling one heel at a time.
Pressing away with the opposite palm.
And then finding stillness,
Press both heels towards the earth.
And on your inhale,
We're gonna lift the heels.
And exhale to lower.
Let's do that one more time,
Inhale.
And exhale.
And then find stillness in your down dog,
Taking a few breaths in through the nose.
And out through the nose,
See if you can soften into it on your exhale.
And start to take small steps to the top of the mat,
Finding a forward fold.
Grab opposite elbows in ragdoll and just rock side to side a few times.
Releasing any tension in the spine and really allowing the head to fully drop,
Neck to relax.
And then find stillness.
Inhale to come up halfway.
Exhale to fold.
Inhale,
Come all the way up,
Reach up,
Look up.
And exhale,
Fold.
And he'll come up halfway.
And exhale,
Fold.
One more time,
Inhale,
Reach up,
Come up.
Exhale fold.
Plant the palms,
We're gonna step the right foot back,
Coming into your low lunge,
Sweeping the arms up.
Maybe finding a small.
Tiny back bend to start.
Finding your balance,
Interlace the fingers behind you.
And on your inhale,
Open everything up.
Breathe.
And release the fingertips down.
Tuck the back toes,
Press back into your downward facing dog and take a flow inhaling forward to plank.
Maybe you lower the knees for this first one and chaturanga lower down.
Inhale.
Cobra.
Exhale back to downward facing dog.
This time step the right foot forward,
Low lunge.
Sweep the arms up.
Maybe you find that tiny back bend.
Find your stability,
Your balance.
And then interlace the fingers behind you and open everything up.
Breathing.
Opening the heart,
Closing the eyes.
And release the fingertips back down.
Tuck the back toes and see if you can step that back foot forward.
Inhale to come up halfway.
Exhale to lower down.
Inhale,
Come all the way up.
Reach up,
Look up.
And exhale,
Mountain pose.
Inhale,
Sweep the arms up.
Exhale to fold forward,
Plant the palms,
Step or hop back to plank.
Chaturanga,
Lower down.
Inhale,
Upward facing dog this time.
And exhale.
Downward facing dog.
On your next inhale,
Right leg reaches up.
Bend the knee,
Open the hip.
Maybe you circle that right knee a couple times.
And then find stillness,
Take one more deep breath in.
And release the leg back down.
Forward to plank,
Take your flow,
Chaturanga lower.
Inhale,
Upward Facing Dog or Cobra.
Exhale,
Downward facing dog.
Let's do that one more time.
Other side,
Left leg reaches up on the inhale.
Bend the knee,
Open the hip.
And maybe circle the left knee a couple times.
And then find stillness.
Take one more breath.
And release the leg back down.
Find a child's pose.
Knees wide.
Those together,
Reaching forward.
Sinking the forehead down.
Relaxing the shoulders.
Relaxing the hips.
Couple more spinal waves to end our practice.
On your inhale,
Ripple forward.
To Cobra Straightening the legs.
On your exhale,
Press back.
Child's vote.
Do that two more times with the eyes closed.
Just moving intuitively,
Moving your body like a wave.
And last one.
Making your way back to child's pose.
Rolling up to seated.
Thank you so much.
For practicing with me this morning.
Have an amazing rest of your day and take that energy,
That intention with you throughout your day.
