We are starting the class lying on the back.
In reclined bound angle.
Soles of the feet together and knees fall out to the sides.
Open your arms out to find space and openness across the chest.
Neck long,
Eyes gently close.
Settle into your posture.
Settle into stillness.
Let yourself enter fully into the present moment.
By bringing your awareness inside.
Focus your awareness onto your breath.
Feeling the way the air takes as you're breathing in and out.
Let your breath become deeper now,
More conscious.
Drawing more air in with every inhalation.
And finding complete exhalations,
Releasing all the air out.
Find your deep,
Steady rhythm of breath.
Take one more inhale here.
And then exhale,
Slide the hands down to the outsides of the thighs.
Bring your legs in and up.
Hug them in towards the chest.
Find gentle movement here rocking from side to side.
Massaging the lower back Release the left leg now.
Hug the right leg in towards the chest.
Inhale.
Exhale bring the right leg over to the left coming into a recline twist.
Left hand on the outside of the leg,
Right hand opens out to the side.
Shift your gaze over to the right.
Feel into the twist.
Feel your breath.
Inhale here.
Exhale center.
Hug both legs in.
Find a little bit of movement.
And then change sides,
Right leg straight.
Draw the left leg closer in.
Inhale.
Exhale into the twist.
Take your time to go deeper into the twist.
Seeking to maintain the connection of left shoulder and ground.
Drawing the left knee closer to the ground.
Inhale here.
Exhale release back into the center Hug both legs in.
Find your movement again.
And then start rocking up and down.
Massaging the whole spine.
Moving forwards and backwards.
Eventually you're coming up to sitting straight into bound angle.
Interlace your hands around the feet.
Sit upright.
And then start moving the knees up and down.
Find movement here.
Try to let the movement become bigger now,
Really hugging the knees up towards the elbows.
Stop the movement now.
Extend your left leg out,
Keeping the right leg bent.
Left leg straight,
Foot flexed.
Sit upright.
Inhale here.
Exhale fold forward.
Walk the hands forward.
Use your breath to go deeper.
Inhale for length.
Exhale for depth.
Hands can stay on the ground or you're reaching for the leg or the foot.
Inhale come back up lift your torso Point the left foot,
Place the right hand behind you.
Inhale push your hips up.
Bring the left big toes to the ground,
Reach the left hand up over the head.
Open the front side of the body.
Inhale here.
Exhale release hips go back to the ground Change sides.
Right leg straight.
Left leg bent.
Sit upright.
Inhale here.
Exhale,
Begin to fold forward.
Forward from the hip.
Keep the spine long,
Chest open.
Go to your adapter.
Breathe into the posture,
Breathe into the stretch.
Inhale come back up Point the right foot,
Place the left hand behind you.
Inhale,
Lift up,
Open the front side of the body.
Push the hips up.
Right big toe to the ground.
Right hand reaching to the butt.
Inhale here.
Exhale release.
Extend the left leg forward.
Both legs straight.
Start folding forward over your extended legs.
Pashimottanasana.
Same thing.
Inhale for length.
Exhale to go deeper.
Breath by breath,
You're working your way to go deeper into the posture.
Inhale back up.
Point the feet,
Place the hands behind you,
Fingers point forward.
Inhale open the chest.
Exhale push the hips up.
You can look forward up or let your head hang back.
Aiming to bring the big toes to the ground.
Pushing the hips up,
Opening the chest.
Upward facing plank.
Inhale,
Look front.
Exhale,
Release.
Gently lean back.
Lift your legs,
Cross at your shins,
Roll over the legs to step back into plank pose.
Spread your fingers wide,
Wrists in line with your shoulders.
Strong core.
Inhale here.
Exhale release,
Knees,
Chest and chin to the ground.
Inhale slide forward baby cobra.
Exhale,
Release the forehead to the ground.
Plant the hands outside of the mat in line with your shoulders.
Option to come onto the fingertips.
Inhale,
Lift your head,
Lift your chest.
Exhale,
Roll back down.
Inhale lift and open.
Exhale release.
Continue in your own rhythm of breath.
Last one.
Place the hands in line with your chest.
Inhale,
Roll up,
Cobra.
Keep the pelvis on the ground.
Keep your arms bent,
Elbows point back.
Inhale here.
Exhale release.
Transition into downward facing dog.
Bring your pelvis over from side to side to stretch out the side body.
You can even turn the heels here as well to intensify the stretch.
Come back into the center now.
Find your downward facing dog.
Inhale,
Reach the right foot up.
Exhale,
Step the right foot forward in between the hands.
Walk your hands over to the left.
Parallel your feet.
Wide-legged stance.
Hands in front of you.
Inhale,
Length,
Half lift.
Exhale fold deeper,
Walk the hands further in between the legs.
Crown of the head going into the direction of the ground.
Sitting bones reaching high.
Lengthen and open the back of the legs and your inner thighs.
Keep the muscles in the legs,
Especially your quadriceps strongly engaged.
Walk the hands forward,
Inhale,
Half lift.
Exhale,
Walk the hands to the front.
Turn your whole body forward,
Your feet forward.
Hands on the inside of the right foot.
Find any movement here that feels good in your body.
Maybe you want to shift forward and backward.
Sink the hips closer to the ground.
Whatever feels good in your body,
In your legs,
Your hips.
Rebend your right leg.
And then step the right foot back,
Finding plank.
Inhale here.
Exhale knees,
Chest chin.
Inhale cobra,
Open the chest.
Exhale,
Move back downward facing dog.
Deep,
Steady breath here.
Inhale,
Left foot up.
Exhale foot forward.
Walk your hands over to the right,
Parallel your feet.
Inhale half lift Exhale fold deep.
Either repeat the first variation or to change it up,
Bring your hands to the calves,
The ankles,
To pull yourself deeper into the forward fold.
Make sure you're not leaning too far back on the heels.
Trust yourself to bring more weight into the front of the feet.
Inhale,
Half lift.
Exhale,
Turn yourself forward again.
Lizard lunge variation finding your movement.
Let your body guide you in this movement.
Left leg is bent.
Ground down through the hands.
Step to plank.
Inhale here.
Exhale,
Knees,
Chest and chin.
Inhale Cobra.
Exhale,
Down dog.
Reach the hips up,
Lengthen the spine.
Look forward.
Take as many steps as you need to reach the front of the mat,
Feet together.
Inhale,
Half lift.
Exhale fold.
Inhale to chair pose,
Bend the legs,
Sit low,
Reach your arms up.
Hold here.
One more inhale.
Exhale to standing,
Release the arms.
Tadasana.
Bring the hands together at your heart.
Bring all the weight into the right foot.
Lift your left leg up.
Hug the leg in towards the chest.
Find your balance.
Find your focus.
Bring the hands again to the heart,
Keeping the knee up.
Inhale here Exhale with control.
Step the left foot all the way back.
High lunch.
Inhale reach your arms up.
Left hand stays up right hand goes towards the back leg Slide the right hand down the left leg.
Arch back.
Come into a back bend.
Opening the front side of the body as well as the left side of the torso.
Inhale back out.
Exhale,
Release the hands to the ground.
Inhale here,
Look front.
Exhale,
Straighten the right leg as much as possible.
Stay here or fold deeper Feel the stretch at the back of the leg.
Send your breath into that area.
Re-bend your right leg.
Plant the hands down,
Step to plank.
Inhale here.
Exhale knees,
Chest and chin.
Inhale cobra,
Open the chest.
Exhale down dog.
Hold here.
Look forward.
Begin to walk forward.
Feet come together.
Inhale half lift Exhale folding deep.
Inhale to Chow Pose.
Legs together,
Feet together,
Draw your lower core in,
Lower ribs in.
Inhale here.
Exhale to standing,
Release.
Bring all the weight into the left foot,
Hug the right leg in towards the chest.
Keep your spine long,
Shoulders down,
Chest open.
Bring your hands together at your heart.
Inhale here.
Exhale with control.
Step the right foot back.
Find your high lunge.
Inhale,
Arms reach high.
And then drop the left hand towards the right leg.
Slide the hand down the leg to come into your back bend.
Opening the chest and the right side of the body.
Stable foundation through the feet and the legs.
Inhale back up,
Center.
Exhale release,
Hands to the ground.
Inhale here.
Exhale,
Straighten the left leg.
The left leg does not have to be perfectly straight.
It can also be slightly bent.
Whatever works for you.
Option to fold the torso deeper.
Re-bend your left leg.
Ground down through the hands,
Plank pose.
Inhale here.
Exhale,
Lower all the way down onto the ground.
Bring the hands to interlace behind your back.
Inhale,
Lift your head,
Your chest and the legs.
Come into locust pose.
Shalambhasana.
Engaging the muscles along the backside of the body.
Opening the front side Inhale here.
Exhale release.
Turn your head to one side.
Relax here for a moment.
Bring the hands in line with your chest and then push yourself back into child's pose.
Keep your hands reaching forward.
Actively sink the hips towards the heels.
Still taking conscious deep breath.
Lift your head,
Walk the hands in.
Come to sitting on the heels with your legs together.
Reach the right hand up bend the arm hand comes to the upper back Reach the left arm up.
Left hand to the right elbow.
Either stay here Or let the left hand come from behind,
Reaching for the right hand behind your back.
Keep sitting upright.
Gently pull the lower core in,
Lower ribs in to avoid arching too much in the lower back.
Release now.
Take a brief pause in between sides.
And then reach the left hand up.
And find into your variation,
Either right hand on top of the left elbow,
Gently pulling the arm down.
Or if you can,
Right hand reaches from behind.
Coming into the bind.
Try to have the left elbow pointing up,
Not out to the side.
Keep your head up in the center.
Slowly release the posture.
Place the hands on top of your thighs,
Palms face up.
Close your eyes for a moment.
Feel the effect.
Open your eyes.
Lean yourself over to one side.
Bring the legs out in front of you.
Come to the center of your mat,
Legs bent,
Hands behind you.
Bring the right leg up,
Cross it over the left in a figure four shape.
Maybe you can bring the left foot closer in.
Maybe you can walk the hands further in.
Keep the chest open,
Spine long.
Find the stretch on the outside of the right hip.
Decrease the space in between your chest and the legs.
Slowly come out.
And then change sides.
Left foot flexed.
Shorten your distance.
Find the stretch on the outside of the left hip.
Release the posture.
Come again into bound angle.
Fingers interlaced around the feet.
Inhale here.
Exhale fold forward.
Keep the spine long,
The chest open.
Shoulder blades drawing together at your back.
Only go as deep as you can maintain this feeling of length along the spine.
On your next inhale come back up.
Bring the legs in and up.
Plant the feet onto the ground,
Hip widths distance,
Hands behind you.
And let your knees fall over from side to side.
Gentle inward rotation at the hip.
Gentle twist for the lower back.
Come back into the center.
Make sure now that you have enough mat space behind you,
Roll yourself back,
Hug the legs in towards the chest.
Wrap your arms around the legs,
Bring your head up,
Nose in between the knees.
Inhale here.
Exhale release.
Find your Shavasana.
Your final relaxation posture.
Adjust here.
And then settle into stillness.
Eyes closed.
Breath,
Relax.
Your whole body relax.
Your awareness is still focused in on yourself.
Fully aware of the breath and the physical sensations.
With every out breath.
You're letting go a little deeper into relaxation.
You're letting go a little bit more.
You're sinking deeper into the peaceful stillness.
Bring your awareness back to your breath now.
Take a few deeper breaths.
And then bring movement back into the body beginning with your hands and your feet.
Rotating your wrists and your ankles.
Turning your head from side to side.
Bring the legs together,
Point the feet.
Bring the hands together,
Interlace the fingers.
Reach your arms over the head,
Turn the palms out.
Inhale here,
Find length.
Exhale release.
Bend your legs,
Step the feet in.
Roll yourself over onto one side.
With your eyes remaining closed,
Come up into a comfortable cross-legged seated posture.
Sit upright with your spine long,
Your shoulders relaxing back and down.
Hands resting on the knees.
Take a few more grounding,
Centering breaths.
Then join the hands together at your heart.
Gently bow the head forward,
Chin to the chest.
Open your eyes.
Namaste.
Thank you.
