Hello my friend welcome to super gentle calm yoga practice which takes about 15 minutes of your time.
Sit comfortable with your feet in front of you.
Knees bent,
Spine long,
Face relaxed.
And that's your pants on top of your knees.
If you wish you can close your eyes And let's begin this.
Beautiful practice with a few mindful deep breaths.
Try to follow your breath when it centers and when it slips your body.
Take a deep breath in through your nose.
Expand your belly.
And long exhalation out.
Notice how you're feeling today.
Now it is.
What you want.
To let go what you don't need in your life.
And take deep breath,
Sail into your body.
Long exhalation out.
Release it.
Try to calm your heart rhythm.
Lovely.
Come on up into all the fourth position.
Our first moment.
Cat cow pose.
Inhale,
Drop your belly down.
Slightly arch your lower back.
Look forward,
Shoulders away from your ears.
Exhale around your spine.
Pull your belly up,
Up,
Up.
Chin to your chest.
Release your head towards the mat.
Inhale,
Arch your back,
Look forward.
And breathe out around your spine.
Feel your breathing.
Feel your body.
Inhale,
Drop your belly.
Breathe out around your spine.
One more time on your own.
Lovely come back to center keep your spine long slightly engage your core mast cells.
Your neck your head in line with your spine spread your fingers wide and reach your right leg all the way back flex your foot Align your hip.
Bend your knee,
Knit your nose round your spine.
Anyhow,
Extend your leg.
I guess hell meet you or no.
And I'll reach a like,
Bye.
Ben journey around just.
.
.
One more time.
Lovely.
Come back to all fours position.
Find your center and then switch sides Left luck all the way back.
When you are ready bend your knee and bring your knee to your nose.
Anyhow extend.
I guess hell then,
Jimmy.
Around just bye Try to enjoy this moment.
Make it fun.
It doesn't matter how you look.
It matters how you are feeling,
What is in your heart.
One more time,
Extend your leg.
And bend your knee around just.
.
.
Lovely all fourth position take your back toes under spread your fingers wide And lift your hips high into downward facing dog with your knees bent.
Draw shoulders away from your ears.
In a healing through your mouth.
Long,
Long exhalation out.
Lovely.
Move your body into high plank.
Exhale,
Knees to the mat.
Sit on your heels.
And relax into child's pose.
Amy Kelly.
And.
.
.
Around your spine forward.
Thank you for listening.
And when you're ready,
Come back to downward facing dog.
Use your shoulder strength.
Use your core muscles.
To lift your body up into this beautiful pose.
Heels lifted.
Long,
Long spine.
Amen.
Exhale out round your spine forward,
A high plank.
Nice to meet you.
Sit on your heels and one more time let's meet in the child's pool.
Move your body forward.
All fourth position.
Take your back to center.
Lift your hips high,
Downward facing dog.
And at this time try to walk your feet in one spot.
One knee bend.
Another leg straight.
Benjeni!
And then straighten your knee.
Pedal your body You can swing your hips if you wish,
If it feels good.
If not,
Just pedal your feet.
Lovely.
Knees bent.
Round your spine forward.
High plank.
Bring your right knee forward and step between your two hands.
Release your left knee to the mat.
Take a moment in here.
Add some movement again if you think it feels okay for you,
For your body.
Inhaling mindfully.
And on your exhale.
Let it go.
Let go all the water.
All the pain.
It is your time to be happy.
It is your time to take care of yourself.
One more deep breath in.
Exhale,
Extend your front,
Knee half,
Split pose.
Flex your foot.
Try to elongate through the spine.
If you feel any discomfort into your knee you can bend it slightly.
Inhale-y.
Feeling that stretch in your hamstrings,
Your calf muscles.
And breathe deeply into it.
Lovely.
Come back to Low Lunge.
Ground your hands.
And step back into higher plank.
Nice to the mat.
Shift your weight forward and slowly release your chin,
Your chest.
Your belly all the way down.
Inhale,
Engage your legs.
Baby cobra lifts your chest.
Point your elbows back.
Glutes Engage.
One more deep breath.
Ah,
Because hell it is.
Push your body up into all fours position.
Take your back to send them.
And lift your hips high,
Downward facing down.
And again pedal your feet Notice if you feel any difference.
In your body,
In your legs.
Inhaling,
Exhale around,
Just pump forward,
High plank.
Love knit your chest.
And step forward.
Alright,
Knee to the mat.
Lola.
Swing your body left to right if you want Remember,
You can always make your own choice.
It is your practice.
It doesn't matter how I look,
How someone else looks.
It just matter how you are feeling into this present moment.
If you feel pain,
If you feel discomfort,
Just don't do it.
Do it what it feels good for you.
That's what we want.
We want to feel good.
We want to feel that good energy going through the path.
Lovely take a deep breath in exhale extend your front knee half split bow try to flex your foot Jene,
Helenka.
And relax.
Bend your front knee.
Ground your pound.
Take a big step all the way back into high plank.
Drop your knees.
Keep your belly engaged.
Shift your weight forward and with control,
Release your chin,
Your chest,
Bend your elbows.
Extend your legs,
Engage your legs.
Point your elbows back.
And I have lived your chest.
Baby cobra.
Long neck.
Try to soften through the face.
One more deep breath in.
Exhale let it go beautiful push into the floor come back into all the first position Swing your hips left to right.
You can make a circular motion if you wish.
Lovely.
And then reverse.
Beautiful.
Sit on your heels.
Swing your feet in front of you.
And today we will finish our practice.
With butterfly pose maybe i will face you so you can see me this very beautiful pose to open your hips to release that stiffness from your lower body hold on until your toes inhale get long as much as you can.
Another egg as hell,
Move your body forward until you will see,
Until you will notice that your spine wants to round and then it's a signal for you to stop and hold your body there into that position.
You don't need to go all the way down.
It's okay to be higher in a higher position.
Eeeen,
Inhale.
Breathe calm.
Breathe with that gratitude.
With that desire to to grow to grow your personality In inhaling.
Exhala.
Lovely,
Lift yourself up.
Bring your knees together.
And swing your knees to the left.
And to the right.
Left.
And the right.
Cross your feet.
Inhale,
Open your palms,
Reach your arms high,
Big stretch.
Exhale.
Hands in front of your chest.
Deep your chin,
Your heart.
And open your eyes.
You can say for yourself,
Namaste.
You can say thank you for yourself,
For showing up,
For doing amazing job for your body,
For your soul,
For your mind.
Thank you so much for being today with me.
I'm wishing you the most beautiful day and I see you in the next class.
Bye.
