Namaste my friend!
Today's our practice begins in the child's pose.
Sit at the back of your mat.
Keep your knees together.
Feet together.
Take a deep breath in.
Get long,
Breathe out,
Release all the way down into chance pose.
Throw your shoulders away from your ears.
Get yourself comfy,
Inhaling through your nose.
Breathe out,
Try to release all of your thoughts.
I know it could be hard not to think,
Not to think about the future,
About the past,
About what happened,
But try your best.
Try to focus on your breath.
Focus on your heart,
Notice how your heart beats into your chest,
Slow or fast.
And with each exhalation.
Try to slow down.
Try to be present.
Inhaling,
On your next exhale slightly lift your chest and walk your hands to the right.
Gentle side bend.
Stretch your left side of the body.
Take a few mindful breaths in here.
And come back to Santel.
Switch sides.
Inhaling and on your exhale walk your hands to the left.
And you may feel in here nice stretch into your right side of the body.
Going from your right hip all the way up through your right armpit into your shoulder and into your fingers Lovely,
Come back to center.
Inhale around your spine forward,
Arch your back.
Exhale,
Sit back.
Inhale around your spine,
Move forward.
Lower your belly down.
Sits to your heel.
A few times on your own.
Wave your body forward.
And wave your body back.
One more time.
Let's meet all together into all fours position.
Check your alignment in here,
Shoulders over your wrists.
Spread your fingers wide,
The hips over your knees.
And step your right foot between your two hands.
Knee over your ankle,
Toes pointing forward.
You can stay here on your fingers.
Inhaling and releasing.
Release your left palm to the mat,
Reach your right hand up to the sky Gentle.
And release your hand to the mat.
Step back into all fours position,
Switch sides.
I love food between your two hands.
Take a few deep breaths in here.
And ground your right palm.
Thread your left arm up to the sky.
Open through the chest.
You can look up.
Or a look to the side.
Release this lovely pose.
Come back into all fours position.
Check your alignment.
And on your exhale walk your hands forward and melt your chest into puppy pose What a beautiful way to stretch your shoulders,
Your chest,
Your armpits,
Your upper body.
And here Pay your attention into your lower back,
You don't want to arch it,
So slightly engage your Engage your belly muscles.
Push into the mat,
Lift yourself up into all fours position.
Lovely,
Take you back to center.
Lift your hips high,
Downward facing dog.
Stay with your knees bent,
If you wish you can pedal your feet and you can move your hips side to side.
If it doesn't feel right for you,
Stay with your knees bent.
And come back into all fourth position.
On your heels.
At this time,
Open your knees as wide as your mat.
Inhale and reach your arms up to the sky.
Look up,
Slightly arch your lower back.
Exhale,
Move your body forward into child's pose.
Inhaling through your nose.
And long exhalation out.
It is your moment to rest.
It is your moment to find peace and stillness.
In the air and release.
Push into the mat,
Lift yourself up moment by moment.
Let's meet into seated position,
Sukhasana.
Crossed feet in front of you.
Place your both hands on top of your heart.
And let's finish our practice with a few deep breaths.
Close your eyes if you feel safe.
If it feels right for you.
Inhaling through your nose.
Feel your heart into your palm.
Breathe out slowly,
Slowly.
Feel that love into your hands.
You holding all the love that you have.
And remember,
You are beautiful!
You are.
We are supposed to be.
You are here into this present moment.
And everything is fine Breathe in and letting go Inhale,
Open your palms,
Reach your arms over your head.
Last big stretch.
Exhale,
Bounce together in front of your heart,
Anjali Mudra.
Dip your chin to your chest.
When you are ready,
Open your eyes and you can see for yourself.
Namaste.
You can say for yourself how beautiful you are.
Namaste and I see you in the next class.
