Hello my friend are you ready to connect yourself with your inner being are you ready to move to breathe mindfully Sit comfortably with your feet crossed in front of you,
Palms resting gently on top of your knee.
Take first deep breaths in.
Band of back.
Exhale out.
Let it go.
Notice what you feel into this moment.
How your body feels.
Notice what's going on in your head.
And let go.
Let go of your thought.
Give yourself an opportunity.
Find peace.
And still now.
Take one more deep breath in.
I guess he'll drop your chin to your chest.
And turn your head to the left.
On your exhale come back to center inhale turn your head to the right exhale come back to center turn your head to the left Come back to center.
And turn your head to the right Lovely.
Repeat this moment.
Couple of times.
Come back to center,
Lift your head and swing your upper body side to side.
And now add some circular movement to your body.
Move your body forward,
Back to the side,
Forward.
And inhaling through your nose,
Switch direction.
Make sure your both bones are grounded.
Inhale.
Invite that pure energy in your body.
And come back to center.
Reach your arms high.
Interlock your fingers,
Palms facing up to the sky,
And rock side to side.
And now move your body slightly to the right.
Hold.
Come back to center.
Move your body to the left.
Gentle stretch.
And come back to center.
Release your hands.
Come on up into all fours position.
Inhale,
Drop your belly,
Look forward.
Angus,
Inhale,
Pull your belly up and in,
Around your spine.
Cat-cow pose.
Inhale,
Look forward,
Drop your belly down.
Breathe down,
Chin to your chest.
Push the floor away from you.
Anyhow.
I'll get to see him.
Pay all of your attention into your body.
Into your feelings.
Inhaling.
Exhale out.
Come back to center.
Lovely.
Reach your right leg back.
I guess he'll need your notes.
And I can let each other back.
Exhale and knit your nose.
Control your movement.
Extend and knit your nose.
Inhale extend And come back to center.
Switch sides.
Left leg all the way back.
On your egg as hell.
Knead your nose.
Control your movement.
Connect your movement with your breath.
Be patient with yourself.
Be mindful.
Lovely.
Come back into all fours position.
Take your back toes under.
Sit on your heels and jump back into Malasana squat.
Open your knees wide,
Palms together.
Push your elbows into your knees.
Ground your feet.
Take one more deep breath.
Exhale lift your hips high,
Walk your feet together and pedal your feet in one spot.
You can rock your hips side to side if it feels good in your body.
Lovely.
Inhale flat back walk yourself forward into a high plank position Release your knees to the mat.
In a hello reach your right leg back Exhale knee to your right elbow.
Extend your leg and bring your knee to your right elbow.
And again pay your attention how you controlling your body Engaging your belly,
Engaging your muscles.
Release your knee to the ground,
Switch sides.
Extend your left leg all the way back.
Take a deep breath in.
As hell meet your left elbow.
Keep moving.
Keep breathing.
Building that strength into your body.
Lovely.
Come back into all fours position.
Take your back toes under.
And again,
Jump into my last squat for one more time.
Long spine.
Please relax.
Inhaling,
Exhale out.
Lift your hips high,
Forward fold.
And here you can hug your legs if it feels good.
If not,
You can stay here with your hands grounded.
Walk yourself forward.
High plank.
Open your fingers wide,
Knees to the mat.
And release your chin,
Your chest all the way down.
Inhale,
Baby cobra.
Engage your legs,
Your glutes.
Exhale,
Release.
Take your back toes under and let's meet into downward facing dog.
Pedal your feet in here.
Right knee to your chest step forward Inhale reach your arms high,
High lunge pose.
Inhaling,
I exhale hands to the mouth.
Ground your palm step back a high plank I guess you held downward facing dog.
Long spine,
Inhale around,
Forward,
Left knee to your chest.
I reach your arms high,
A high lunge pose.
You can wiggle your wrists in here if you wish.
One more deep breath in.
Exhale.
Palms to the mat.
Step back into high plank.
Mr.
Demar.
Release your chin,
Your chest,
Your belly all the way down to the mat.
Inhale baby cobra,
Feet together.
Inhaling.
Breathe.
Release the spells.
Open your feet wide,
Place your hands just outside of your mat.
Inhale,
Lift yourself up,
Your chest,
Your head.
Exhale,
Wave your body down.
Inhale,
Lift yourself up.
Eggs help wave your spine down.
Inhale up.
Egg as hell.
Hold in here now.
Pay your attention into your spine.
Agus Hillary Liz.
Push into the mat,
Lift yourself up,
Downward facing dog.
Love.
Inhale,
Knees to the mat.
Sit on your heels.
Open your knees as wide as you feel comfortable and walk your hands forward.
Release your chest to the mat.
Child's power.
Big toes together.
Relax your belly.
Relax your armpits,
Your eyes.
You Lift yourself up.
Knees together.
And find a comfortable seated position fit in front of you.
And it helps twist your body to the left,
Right hand to your left knee.
Left hand behind your heel.
Exhale,
Come back to center.
Switch sides.
To visit the Rai.
Look over your right shoulder.
And this is your body.
Take a deep breath in.
Reach your arms high over your head.
Big,
Big stretch.
Exhale,
Anjali Mudra.
Inhale,
Reach your arms high.
Open your chest.
Exhale,
Anjali Mudra.
Deep your chin to your beautiful loving heart.
Open your eyes and you can say for yourself Namaste.
Thank you so much for being today with me.
I hope you're feeling much better.
I'm wishing you a beautiful rest of your day.
And I see you in the next class.
Namaste.
