Go ahead and come onto your mat in a comfortable seated position.
It could either be on your shins.
Or you can come into a cross-legged seat.
Close your eyes.
Relax your shoulders down.
And rest your arms wherever they're comfortable.
Just take a moment here to connect your breath.
Finding one round of cleansing breath.
So exhale where you are.
Take a big breath in through the nose.
And then open them out.
Exhale the breath out.
Slowly blink the eyes open.
Plant your hands out in front of you.
And come into tabletop pose.
Spread your fingers nice and wide.
Press into the palms.
And we'll start to warm up with a few rounds of cat cows.
As you inhale,
Drop the belly,
Lift your gaze,
And as you exhale,
Round through the spine.
Keep repeating this flow in your own pace,
Moving with your breath,
Warming up the spine.
We'll be here for another 30 seconds,
So feel free to find any intuitive movement.
Maybe shift the hips from side to side,
Or maybe flow from child's pose to cobra.
Inhaling and exhaling.
And find stillness.
Walk your hands forward a few inches,
Tuck your toes under,
Lift the knees,
Lift the hips down facing dog.
Begin to pedal out through the feet,
Bending one knee at a time,
Stretching out the back of the legs.
Continue to let the head and neck hang heavy in between the arms,
Fingertips will spread wide.
Press down evenly through the palms.
Take one more breath.
Find stillness as you straighten out both your legs.
Take three breaths here.
Rooting down through the hands and the palms.
And with your next breath,
Step to the top of the mat.
Inhale to halfway lift.
Bring your hands to your shins.
And exhale fold.
Inhale,
Come all the way up to rise.
Reach the arms up overhead.
Exhale,
Cactus the arms.
As you bend the elbows,
Open the heart.
Inhale,
Reach the arms up.
Exhale side bend to the left.
Left hand will come to the left hip as you reach the right arm up and over,
Keeping your chest open towards the sky.
And then inhale,
Come back through center.
Right hand comes to right hip.
Reach the left arm up and over again.
Keep the gaze lifted.
Now interlace your fingers behind your back squeeze the shoulder plates together straighten out the arms big breath in as you exhale forward fold reaching your fists up overhead crown of the head reaching for the ground.
Can have a slight bend in the knees here.
Feeling the stretch in the back of the hamstrings.
And take a couple of nice breaths here.
On your next exhale,
Release your hands down to the mat and then inhale,
Halfway lift.
Plant your hands,
Step back into plank position,
Shoulders stacked over the wrist.
Bodies in a straight line as you engage the core.
Hold the hand,
But keep your breath steady.
Holding for three.
Two.
Control.
Drop the knees down.
Come all the way down to your belly.
Hands come underneath the shoulders.
Inhale for baby cobra.
Open the heart.
Lift the gaze.
Exhale,
Tuck the toes,
Push yourself back to downward facing dog.
Take a breath here and reground yourself.
Root down through the left foot inhale right leg up for three-legged dog It doesn't matter how high the right leg is lifted,
Try to keep the hips squared and feel that stretch in the back of the left leg.
Take one more inhale.
As you exhale,
Step the right foot forward coming into a runner's lunge.
The back knee lifted.
As you shift your weight back and forth.
So you're high on the back toes.
Keep the chest lifted.
One more breath.
Drop your back knee down,
Come into a low lunge as you sweep the arms up overhead,
Palms facing towards each other,
And gaze out ahead of you as you press the hips down,
But keep the core engaged.
Shoulders are stacked over the hips here Take a big breath in.
And as you exhale,
Twist to the right,
Right arm sweeps behind you,
Left hand on your right knee.
Bring your hands into prayer position at the center of your chest.
So press the palms together and then come into a low lunge twist.
Hook the left elbow to the outside of the right knee.
And gaze to the right.
Breathe in.
Tuck the back toes under and then lift your back knee up to come into a high lunge prayer twist.
Keeping pressing the palms together.
Squeeze the inner thighs together to help you find your balance.
And then inhale,
Lift yourself up for high lunge.
Facing the front of the mat,
Palms face towards each other.
Fingertips reaching for the sky.
Plant your hands down,
Come into pyramid pose.
Step the left foot forward and straighten out the right leg.
Make sure the hips are squared.
And then fold over the right leg.
Relax the head and neck down,
Soften the shoulders and take a couple of deep breaths here.
Preparing to come into warrior two.
Spin your back foot flat parallel to the back of the mat.
Cartwheel the hands out wide.
Gaze out ahead of you.
Relax the shoulders and soften the bend in the front knee.
Triangle pose straighten out the front leg right hand comes down as you reach the left arm up Keep pressing your left hip back.
Breathe into this twist.
Keep the legs as they are.
Lift yourself up and come into reverse triangle.
Left hand will come to the back leg as you sweep the right arm up and over big side body stretch Bring your hands to your hips.
Turn to face the long ways of your match?
And then turn to face the back of your mat.
Plant your hands down to step the left foot back.
And then downward facing dog.
Lift the hips up high,
Root down through the right foot.
Inhale,
Left leg high,
Three-legged dog.
Again just focus on keeping the hips squared here.
One more inhale.
And as you exhale,
Step the left foot forward coming into your runner's lunge.
Back knee stays lifted.
Fingertips on the ground as you shift your weight back and forth here.
You should feel a nice deep stretch in the right hip flexor.
And gently drop your back knee down,
Root down through the front foot.
As you inhale to reach the arms up,
Keep your core engaged,
Heart lifted.
And take a couple of breaths here.
Inhale and as you exhale twist to the left.
Left arm comes behind you,
Right hand comes on your knee.
Squeeze the inner thighs together.
Bring your hands to heart center prayer position.
Gently pressing the palms together.
And then coming into your low lunge prayer twist.
Right elbow with hook to the outside of the left knee and breathe.
Tuck your back toes under,
Lift your back knee up to come into high lunge prayer twist.
Hold air.
With your next inhale,
Come into a high lunge facing the back of your mat.
As you sweep the arms up,
Strung through the legs.
Inhale.
And exhale plant the hands down coming into pyramid pose.
Step that back foot forward,
Root down through the soles of your feet.
Square off the hips and fold over the leg.
Breathe deeply into the belly as you focus on the sensations that you feel.
And then gently lift yourself up to come into warrior two.
Hips and chest,
Turn to face the right side of the mat.
Soften into your front knee,
Extend the arms out wide.
Keep the shoulders stacked over the hips,
Weight even between both legs.
And take a couple of nice breaths here.
Triangle pose,
Straightening out the front leg,
Left arm comes down as you reach the right arm up.
Keep the legs as they are,
Use your core strength to lift yourself up.
Coming to reverse triangle.
Right hand reaches for the back of the leg.
Left bicep to ear.
Breathe into your left side body.
Place your hands to your hips and then turn to face the long ways of the mat.
Prepare to come into a wide-legged forward fold.
Bring your toes in and your heels out.
The wider your stance the easier it will be to forward fold.
Interlace your hands behind your back into your fist press the palms together straighten out the arms big breath in and as you exhale hinge from the hips forward fold Relaxing the crown of your head towards the ground.
Reach your fists up and over.
Lift up towards the sky.
Keep a slight bend in the knees here.
Relax the head and neck.
With your next exhale,
Gently release your hands down to the mat.
Inhale to halfway lift.
As you exhale,
Fold forward and hang out here for a few more rounds of breath.
Getting one last stretch in the hamstring.
If it feels good,
You can shake out the head.
Inhale to halfway lift.
This time turn to face the front of your mat.
Stepping back into downward facing dog.
Take a breath here.
Gently drop down your knees and come back into a seated position.
Whatever is comfortable for you.
Take a gentle twist to the right.
Right hand will come behind you.
Left hand will come to the right knee.
Gaze over the right shoulder.
Come back through center as you inhale.
As you exhale,
Twist to the left.
And come back through CELTA.
Thank you so much for joining me on the mat today.
I will see you tomorrow.
