Namaste my friend,
Let's begin our practice in the front of the mat.
Keep your feet hip-width apart.
Shoulders relaxed,
Slightly engage your belly,
Palms facing forward.
Take a deep breath in through your nose.
Exhale out with a beautiful mountain pose to begin our practice.
Inhaling through your nose.
And breathe out.
Inhale,
Bend your knees,
Heading your arms up to the sky,
Stretch your body.
Exhale,
Bend your knees,
Release your body all the way down.
Keep your knees deeply bent.
Inhale lengthen through the spine.
Exhale,
Bend your knees,
Release your body towards your knees.
Inhale,
Lengthen through the spine.
Exhale,
Release.
One more time.
Inhale,
Lengthen through the spine.
Exhale,
Release.
Inhale,
Lift yourself up,
Vertebra by vertebra.
Inhale,
Reach arms up to the sky,
Stretch your body.
Ben Junies Release your body all the way down.
Inhale,
Lengthen through the spine.
Exhale,
Bend,
Journey's powerful.
Inhale,
Lengthen through the spine.
And powerful.
One more time,
Breathe.
Breathe out.
Ground your palms.
And step your right foot all the way back.
And then step your left foot all the way back,
A high plank.
Right knee to the mat,
Left knee to the mat.
Shift your body slightly forward,
Lift your feet off the mat and cross your ankles over.
Take a deep breath,
Exhale,
Release your body all the way down to the mat.
Extend your legs all the way back.
Anyhow,
Baby cobra.
Point your elbows back.
Relaxing through your face.
I guess he had a release.
Pack your bag to its end.
Push into the mat.
All fourth position.
Extend your right leg forward.
Extend your left leg.
Exhale,
Bend your knees forward.
Lift your hips high,
Downward facing dog.
Look forward and take a few steps until you reach your goal.
Top of the mat.
Inhale,
Lengthen through the spine.
Exhale,
Forward fold.
Inhale,
Lift yourself up.
Arms up.
A hand is imprinted at your heart,
Anjali Mudra.
Place your hands on top of your hips,
Shift your weight into your left foot.
And take big step with your right leg.
Ohioland.
Find your balance in here.
Readjust your stance.
Bend your front knee,
You can keep your hands on top of your hips or you can reach your arms higher.
Inhaling and release.
Open your arms and at the same time turn your right foot to the right.
What are you up to?
Relaxing your shoulders.
One more deep breath in and slowly come back into high lunge pose.
Lovely.
Hands to your hips.
Shift your weight into your left foot and take a few steps forward.
Lovely.
Let's repeat the whole sequence for your left side of the body.
Shift your weight into your right foot.
Hands on top of your hips and take big step or a few small steps all the way back until you will reach high lunge pose.
Bend your front knee and again you can keep your hands on top of your hips or reach them up to the sky.
Knit your lower ribs up and all together.
Looking forward.
One more deep breath.
Exhale,
Extend your arms to the side and turn your left toes to the left.
Warrior II pose.
Strong and powerful.
Keep breathing,
Keep holding.
Slowly return your body into high lunge pose.
Readjust your stance if needed.
Release your hands to your hips and take a few steps forward.
Lovely!
You can walk in here in one spot.
Lift your heels off the mat and pedal your feet.
Lovely.
Inhale,
Reach your arms up to the sky.
Bend your knees for our fault.
Inhale,
Flat back,
Bend your knees,
Forward fold,
Ground your palms,
Step your right foot all the way back.
Step your left foot all the way back to high plank.
Right knee to the mat,
Left knee to the mat.
Shift your weight forward.
Feet off the mat and cross your ankles over.
Engaging your belly.
Exhale,
Releasing your body slowly,
Slowly all the way down to the mat.
Extend your life.
Inhale,
Baby cobra.
Breathe out.
Release.
I love that Just tuck your back toes under.
Push into the mat.
All fourth position.
Check your alignment.
Take your time.
Take your back to the center.
Push into the mat,
Lift your hips high,
Downward facing dog.
Inhale into the rear now.
And breathe out.
Through your nose or mouth.
Inhale around your spine forward,
A high plank Right knee to your chest.
Step 4.
Release your love.
Knit the mat.
Inhale,
Release your arms high.
Low lunge.
He had to do that.
Drown your palms,
Step back into high plank.
Right knee to the mat,
Left knee to the mat,
Shift your weight forward.
Cross your ankles.
And release your body all the way down.
And they have a baby cobra.
Egg is hella delicious.
All fourth position.
Extend your right leg.
Extend your left leg.
And come back into downward facing dog,
Lovely.
Around your spine forward,
High plank.
Left knee to your chest.
Step forward.
Lowland.
Inhale at each exhale.
Try to relax.
Try to find happiness in each pose,
If you can,
Of course.
Hands to the mat.
Step back into high plank Right knee to the mat,
Left knee to the mat.
Shift your weight forward,
You know what to do,
And release your body all the way down.
Inhale,
Baby cobra.
Engage your belly.
Shoulders away from your ears.
Lift your kneecaps off the mat.
I guess he'll release.
Move your body into all fours position.
And sit back into child's pose.
Here's your forehead to the mat.
Inhaling through your nose.
And breathe And relax.
And letting go.
Lovely.
Lift yourself up.
Find a comfortable seated position.
Feet in front of you.
Inhale,
Raise your arms up to the sky.
Exhale,
Twist to the left,
Releasing your right hand to your left knee,
Left hand behind your heel.
Final twist.
Keep your spine long and straight.
And see you later!
Adam was that?
Twist to the right when you are ready.
Take a deep breath.
Breathe out,
Let go of the spouse,
Come back into neutral position.
Inhale,
Reach arms up to the sky,
One big stretch.
Exhale,
Palms together.
Release your hands in front of your heart into Anjali mudra.
With your chin to your chest.
Take one more deep breath in here.
And that.
Open your eyes.
And you can say for yourself Namaste!
I wishing you the most beautiful and incredible day of your life!
I see you in the next class!
