So we'll start.
In an easy pose so cross-legged make sure your right shin is in front Make your way into a comfortable position if you have anything to sit on,
A cushion,
A pillow or a block.
Please go ahead and grab that so you can lengthen your spine.
I'm doing this prop list,
But I always advise to use some props.
Once you're settled,
Bring your palms to your thighs or your knees.
Palms facing up to receive energy and palms facing down if you need a little bit more grounding.
Roll your shoulders up and back and if it feels comfortable,
Start to close down your eyes.
And simply taking a moment to come into the space.
Noticing any smells.
Any sound?
And noticing the quality and the temperature of the air on your skin.
Feeling your sit bones rooting into the earth.
And bring your awareness to your breath.
Noticing the quality of your breath without trying to change it.
Without judging it,
Just simply being with the breath.
And as you're observing the breath,
Start to notice the correlation between the breath.
And the mind.
If your breath is shallow your mind and your thoughts tend to be a little bit faster.
If your breath is slower,
Your thoughts are clearer.
Your mind is less reactive.
And simply notice.
And then start to deepen your breath.
As you inhale feel the belly rise The Rebs rise.
And the chest rise.
And as you exhale,
The chest drops.
The ribs drop.
The belly drop.
Inhale belly Rib.
Exhale chest ribs,
Belly.
Inhale belly ribs Exhale,
Chest,
Root.
Continue breathing like this at your own pace,
At your own time for a few more breaths.
Noticing if the mind wanders and with compassion bring it back to the body and to the breath.
And then release any control of the breath and simply allow your body to be breathed.
And then coming back into the space you're in.
Again,
Noticing any sounds,
Any smells.
And start to blink open your eyes.
Plant your left hand on the air.
Inhale the right arm up and over coming into a side stretch.
Opening up the chest towards the sky inhale Exhale,
Release,
Plant the right hand,
Inhale,
The left arm up.
Exhale,
Bend.
Inhale,
Open the chest.
Exhale and.
.
.
Inhale release,
Plant the left hand,
Inhale the right arm up and over.
Inhale chest open Exhale.
Inhale release,
Right arm comes down,
Left arm comes up and over.
Inhale,
Open chest.
Exhalant.
Inhale,
Release.
This time we'll be in center.
Walk your fingertips in front of you.
Inhale,
Lengthen the spine.
And exhale hinge from the hips.
As you start to fold forward.
Coming to you at Breathing into the hips.
Allowing the head to be heavy.
Shodas are away from the ears.
Breathing deeply maybe starting to activate your ujjayi breath.
By slightly constricting the throat.
Allowing the breath to sound like an ocean.
Inhale as you start to walk yourself back up.
Bend the right knee,
Plant the right foot.
If you're not pregnant,
We'll come into a closed twist.
So bring your left hand on the outside of your right knee,
Right hand behind you.
Inhale,
Lengthen the spine.
Exhale,
Twist.
To the right.
If you're pregnant,
Place your left hand behind you,
Right arm comes on the inside of the right leg and you'll twist openly to the left.
Wherever you are,
With each inhale,
Breathe in length.
And with each exhale,
Maybe twist a little further.
Inhale Exhale.
Inhale release coming to center then place your hands on your left side start lifting yourself turning all the way through the back all the way back to the front fun twist and this time your left leg should be bent and your right leg should be down.
Planting the left foot.
Making sure both hip sit bones are connected to the air.
Again,
If you're not pregnant,
Place your right hand on the outside of your left knee.
Left hand behind you.
Inhale,
Lengthen your spine.
Exhale,
Twist.
If you're pregnant,
Left arm comes on the inside of the left knee.
Right arm comes behind you.
Inhale,
Lengthen.
Exhale,
Twist to the right.
Breathing in length.
Exhaling depth.
Inhale.
Exhale.
Inhale to center.
This time extend your left leg long.
Place the right sole of the foot on the inside of your left thigh.
Inhale through arms,
Reach up.
Towards the sky Exhale,
Turn towards your left leg.
Hinge from the hips and start to fold over your left leg.
Inhale for length.
Exhale,
Fold.
Staying here for three deep breaths.
Breathing into your left leg.
Relaxing the jaw,
Relaxing the space between the eyebrows.
Allowing the breath to be spacious and easeful.
If your breath is slightly constricted,
Make sure you come out of it and never force yourself into a pose.
On your next inhale slowly come up Place your right hand behind you by your right glutes.
Come onto your right shin and we'll lift up into baby wild thing on our inhale.
Exhale,
Release.
Place the left forearm on the inside of the left leg.
Inhale,
The right arm comes up and over towards that left foot.
It doesn't have to touch.
Inhale,
Open up the chest.
Exhale.
Inhale.
Exhale and inhale release placing that right hand back down onto the earth coming back onto that right shin inhale baby world Exhale,
Release.
This time we'll extend the right leg.
Place the left sole of the foot on the inside of the right thigh.
Inhale,
The arms reach up.
Exhale,
Turn towards your right leg.
Hinge from the hips.
And fold.
Inhale lengthen exhale full Breathing into your right leg.
Noticing how this side might be different from the last noticing any tension around the jaw,
The eyes,
The forehead.
Maybe the shoulders.
And as you exhale,
Just let that go.
Breathing deeply.
As you inhale,
Slowly walk yourself back up.
Place your left hand behind you,
Coming onto your left shin.
Inhale,
Baby wild thing,
Opening up the arm to the sky.
Exhale,
Release,
Placing the right forearm on the inside of the right leg.
Inhaling the left arm up.
And over towards that right foot.
Inhale open the chest Exhale.
Inhale open.
Exhale now.
Inhale release placing that left hand back on the earth inhale baby world Exhale,
Release.
Coming on to all fours.
Hands underneath the shoulders,
Knees underneath the hips.
Extend your right leg out long.
And start shifting your weight forwards and backwards And then coming to stillness.
Inhale,
Lift the right leg.
And then start arching your spine,
Coming into cow pose,
Engaging the core.
Exhale,
Round the spine,
Bring the knee to the nose.
If you're pregnant,
Just continue doing regular cat and cows.
Inhale.
Left.
Exhale round.
Inhale.
Exhale round.
Inhale.
Exhale round.
Inhale lift coming to neutral releasing the right toes down to the earth keeping the right leg long Kickstand the left leg coming onto the inside of the right foot and inhale the right arm up to the sky coming into open gate pose.
Inhale.
And exhale,
Lift yourself up,
Right palm comes onto the right leg,
Left arm reaches up and over,
Engaging the core.
Inhale release left palm down right arm reaches up Exhale,
Open right arm down,
Left arm reaches up and over.
Inhale release plant the left palm reach the right arm up coming back to parallel with the knees and this time thread the right arm through coming into thread the needle maybe reaching that right arm up and over,
Really feeling that stretch.
Another option if you're pregnant,
Come to kneeling and simply do the cross.
Body stretch.
Breathing deeply.
On your next inhale plant the left palm.
Inhale right arm reaches up to the sky.
Exhale release.
Right leg reaches back.
And start shifting your weight forwards and backwards.
And then coming to center,
Inhaling,
Lift the leg as you arch your spine.
Exhale,
Round your spine knee to nose.
Inhale.
Exhale round.
Inhale.
Exhale round.
Inhale left.
Exhale release the left leg kickstand the right leg inhaling the left arm up to the sky Exhale,
Come up,
Left palm down,
Right arm reaches up and over.
Exhale release the right palm down left arm reaches up Inhale open.
Exhale release keep the left arm up parallel the knees and thread the left arm under and through coming in to thread the needle maybe reaching that right arm up and over Breathing into your upper body.
Remembering your modification.
Inhale plant the right hand inhale the left arm up to the sky Exhale,
Release.
Coming into a kneeling position.
Inhaling the arms out long in front of you place the right arm on top of the left and bind them so your hands are touching each other coming on an angle to shave.
Inhale,
Start reaching your arms.
And exhale round the spine,
Bringing your elbows towards your belly.
Inhale.
Exhale round.
Inhale left.
Exhale center release the arms inhale open the chest exhale this time the left arm comes on top bind the arms Inhale,
Arms reach up,
Gaze follows.
Exhale round.
Inhale.
Exhale around.
Inhale left Exhale to centre,
Release,
Open the chest as you inhale.
And exhale,
Plant the hands and we'll come into downward facing dog.
Slightly bend the knees keeping the feet to hips distance.
Spreading the fingers,
Really pressing the palms into the air.
And then start bending one leg as the other leg lengthen.
And switch.
Still breathing deeply,
Walking your dog.
Opening up the backs of the legs.
Adding any other movements that your body calls for.
And then slowly coming to center.
Walk your feet as wide as a mat and slightly in.
Pick up the left hand,
Reach it towards your right ankle.
Inhale and then exhale,
Look under and through your right armpit.
Breathing here.
Inhale,
Release.
Left palm comes down.
Right palm comes towards your left ankle.
Inhale.
Exhale,
Twist under and through your left armpit.
Breathing deeply.
Inhale release coming back to your regular downward facing dog for a breath And then start walking your hands towards your feet.
Inhale.
Halfway left.
Exhale,
Fold.
Inhale slowly,
Vertebrae by vertebrae,
Roll yourself up.
Once you get to the top,
Roll your shoulders up and back.
And land in mountain pose for a breath.
Feeling your feet root into the earth.
Inhale,
The arms reach up to the sky.
Grab onto your right wrist with your left hand.
Inhale,
Reach up.
And exhale,
Bend over to the left.
Chest stays open.
Inhale release right hand grabs on right hand grabs onto left wrist inhale lengthen exhale bend to the right inhale center one more time each side right left hand grabs right wrist inhale lengthen exhale bend chest opens core is strong Inhale,
Release,
Exhale,
Right hand grabs onto left wrist,
Inhale,
Lengthen,
Exhale.
Inhale release exhale this time we'll open up our chest to the left as our left hand reaches back right arm reaches forward Inhale center,
Exhale twist to the right.
Inhale center.
Exhale twist to the left.
Inhale center exhale twist to the right inhale center exhale release the arms interlace the hands behind your back inhale open the chest Exhale,
Fold.
Hands reach up and back,
Release the head.
Small micro bends through the knee.
Still breathing deeply.
Inhale,
Halfway lift.
Exhale,
Release.
Walk your weight all the way into downward facing dog.
Inhale,
Exhale.
Inhale,
Come high onto the toes.
Roll yourself into plank pose.
Staying here for a full round of breath,
Really pressing the earth away.
And then option to lower with the knees or without.
But very,
Very slowly start lowering yourself all the way to the earth.
If you're pregnant,
Please come into child's pose.
Otherwise,
We'll tense our fingers on either side of the mat.
Elbows are facing up towards the sky.
Engage your glutes.
Engage your core.
Inhale.
Open the chest.
Exhale,
Release.
Inhale,
Open.
Uh hell really Inhale,
Open the chest.
Exhale right shoulder comes down,
Gaze to the left.
Inhale.
Exhale,
Right shoulder comes down,
Gaze to,
I mean left shoulder comes down,
Gaze to the right.
Inhale lift one more round each side exhale right shoulder down gaze to the left Inhale.
Exhale,
Left shoulder down,
Gaze.
To the right Inhale.
Exhale,
Release.
Inhale,
Lift yourself up and back and we'll meet in downward facing dog.
Staying here for two deep,
Full breaths.
On your next inhale,
Reach your right leg up to the sky,
Exhale right knee to left elbow.
Inhale,
Right leg reaches up.
Exhale,
Knee to nose.
Inhale,
Right leg reaches up.
Exhale,
Right knee to right elbow.
And then step your right foot on the outside of your right hand.
Keeping the back leg lifted,
Just create some circles through the hips one way.
And then the other.
Coming to stillness,
Option to stay here,
Maybe lowering down the back leg,
Coming into lizard pose.
Maybe staying on the hands,
Maybe lowering yourself all the way down.
Maybe to your forearms,
Maybe your chest comes down,
Keeping the right foot flexed.
Breathing into your hips,
Making sure you're not sinking but you're still pressing.
The earth away,
Core is slightly engaged to protect the lower back.
Maybe bending the back leg,
Reaching the right arm up and back to grab onto that left foot,
Opening up the chest to the side.
Breathing deeply.
Inhale release planting both hands on the earth lifting your back leg inhale your right arm up coming in two easy twists Coming onto the outer edge of your left foot.
And then making your way into side plank option to place your left shin onto the earth for a supported side plank.
If not,
We'll come into full side plank.
Breathing here,
Core is engaged.
Feeling strong.
Inhale.
Exhale,
Release,
Planting both hands.
Inhale,
Shift forward.
Exhale,
Bend the knees,
Bend the chest.
Inhale,
Cobra pose.
Exhale,
Downward facing dog.
Two deep breaths here in your down dog.
Noticing what's alive in your body right now Breathing deeply.
On your next inhale reach your left leg up and back.
Exhale,
Left knee to right elbow.
Inhale,
Left leg reaches up.
Exhale,
Left knee to know.
Inhale,
Left leg reaches up.
Exhale,
Left knee to left elbow.
Step your left foot on the outside of your left hand,
Keeping the back leg lifted and start creating some circles with your hips.
And then reversing the circle.
Coming to stillness,
Finding your lizard,
Either keeping the back leg lifted,
Maybe lowering it down.
Finding your arm position.
Breathing deeply,
Keeping that left foot nice and flat.
Option to bend the back leg,
Reaching the left arm up and back,
Grabbing your right foot breathing deeply really pressing that forearm into the earth keeping your shoulders away from the is opening up the chest.
Inhale exhale release planting both hands on the earth lifting that back leg inhale the left arm up to the sky and then find your plank pose either full plank or supported plank.
Whatever works for you.
Core is strong really pressing that palm into the earth pressing the earth away then exhale release both hands on the floor inhale shift forward exhale your chaturanga or skip it and come straight into downward facing dog.
Staying here for three full breaths.
Inhale,
The right leg lifts up to the sky.
Bend the knee,
Open the hip.
Start creating some circles one way.
And then the other.
Open the hip again,
Coming to stillness.
Slightly shift your weight forward.
Place your right foot behind you.
Coming into world thing.
Opening up the chest.
Reaching.
Your left,
Your right arm up and back.
Breathing in inhale Exhale,
Release.
Right palm down,
Right leg lifts back up to the sky.
Exhale,
Right knee comes in and thread it through all the way to the left,
Coming onto the inner edge of your left foot and the outer edge of your right.
Inhale,
The left arm comes up to the sky.
Breathing deeply.
Core is strong.
Inhale.
Exhale,
Left palm comes down,
Right leg comes back up to the sky.
Exhale,
Right knee to right wrist.
Coming into your pageant pose.
Inhale,
Lift the chest.
Open the heart.
Exhale,
Fold into your pigeon pose.
Staying here for four deep and full rounds of breath.
On your next inhale,
Slowly lift.
Yourself back up tucking the back toes And shifting back into.
.
.
Your downward facing dog.
Inhale,
The left leg reaches up.
Bend the knee,
Open the hip.
Create some circles with that left knee.
And then the other way.
Coming to stillness,
Keeping that left knee open.
Shift your weight forward.
Bring your left foot behind you coming into wild thing.
Opening up the chest.
Breathing here,
Engaging the glutes,
Engaging the core.
Exhale release planting the left Palm inhaling the left leg up to the sky.
Exhale,
Left knee comes to center.
And then thread it through all the way to the right.
Coming onto the outer edge of your left foot,
Inner edge of your right.
Inhale.
The right arm comes all the way up,
Breathing here.
Exhale release the right hand down inhale the left leg up to the sky Exhale,
Left knee comes towards the left wrist.
Making your way into pigeon pose.
Inhale,
Open the heart.
Exhale,
Melt.
Into your pigeon pose.
Full deep breath.
Shoulders away from the ears.
Scanning the body where you might be holding onto tension.
And on your exhale,
Releasing.
Letting anything you no longer need go.
On your next inhale,
Slowly come back up.
Tuck the back toes.
Reach the left leg up to the sky.
Exhale,
Release.
Inhale,
Coming onto the toes,
Rounding your spine forward.
And exhale,
Bend the knees as you shift your way back.
Inhale round yourself forward.
Exhale,
Shift back.
Inhale,
Round yourself forward.
This time release the knees coming in two.
Child's pose sinking the hips towards the heels allowing the head to release towards the earth Tent the fingertips.
Inhale,
Look towards your hands.
Walk your hands towards the left.
Inhale for length.
And exhale,
Melt towards the earth.
Breathing into your right side body.
In Hawlika.
Tent the fingers,
Walk yourself all the way to the right.
Inhale for length.
Exhale,
Meltdown.
Breathing into your left side body.
Inhale start to look towards your hands walk yourself to the front and making your way back into downward facing dog Inhale,
Exhale,
Land.
Inhale,
Look towards your hands.
And start walking your way towards the front of your mat.
Inhale,
Halfway left.
Exhale fold.
Inhale,
Root to rise,
Arms reach up,
Gaze follows.
Exhale,
Release.
Place your feet as wide as the mat.
Toes facing out,
Heels facing in.
And start lowering yourself into malasana,
Yogi squat.
Planting the hands on the earth,
Inhale.
Exhale,
Extend the legs as you fold.
Inhale Malasana,
Open up the chest.
Exhale,
Extend,
Unfold.
Inhale,
Malasana.
Open the chest.
Exhale,
Extend and fold.
Inhale,
Malasana.
Placing the upper arms and the insides of the knees hands in prayer open up the chest as you press your arms into your thighs Breathing deeply.
So engaging the core,
The mula bandha.
Inhaling deeply and exhale slowly release.
Counting the feet on the earth coming onto your back.
Arms reach out long.
And start windshield wipering your legs from side to side,
Releasing the hips.
And then slowly letting that go,
Placing the feet hips width apart.
If you have a hair tie or a bun release it to make sure your head can lay flat on the earth.
Feet are hips distance.
Inhale at the bottom.
Exhale,
Lift up into bridge pose.
Inhale at the top.
Exhale release Inhale at the bottom.
Exhale,
Lift up into bridge pose.
Inhale at the top.
Exhale,
Release massaging the spine,
Inhale at the bottom.
Exhale,
Hips lift this time when you reach the top.
The hips stay lifted,
Interlace your hands underneath you.
Tuck your shoulder blades in slightly.
Maybe lift your hips even higher,
Engaging the core,
Engaging the glute.
Making sure your ribs aren't sticking out.
Breathing here.
Knees are still parallel.
Chin is slightly tucked.
Taking one more deep breath in.
And as you exhale,
Release the hands and slowly roll yourself all the way back down.
Bring your knees into your chest.
Give yourself a big hug.
Then allow the knees to drop to the left.
Place your right hand on top of your left.
Inhale as you circle your right arm all the way overhead and to the right.
And then exhale,
Circle the right arm all the way back to the left.
Inhale open Exhale close.
Inhale open And this time land,
Gaze towards the right hand,
Melting into your twin.
Making sure both shoulders are connected to the earth.
Start winding down,
Letting go of any effort.
Feeling the earth beneath you.
Feeling supported and held.
One more full round of breath again.
You inhale,
Bring the knees back into the chest.
And exhale knees drop to the right,
Left arm comes on top of the right palm.
Inhale,
Left arm reaches up and over all the way to the left.
Exhale circle it back and close.
Inhale open.
Exhale,
Close.
Inhale open.
And this time,
Note your left arm reaches towards the left.
Land gazes towards the left.
Both shoulders are connected to the earth.
And allow yourself to melt a little more on each exhale.
Taking one more full breath here.
And as you exhale,
Release the twist coming onto your back,
Hugging your knees into your chest,
Placing the arms on the insides of your thighs,
Grabbing onto the outer edges of your feet.
And coming into happy baby knees.
Reach towards the earth,
The entire length of the spine is connected.
To the ground.
Maybe staying in stillness,
Maybe extending one leg.
And then the other.
And then landing.
Opening up And then on your next exhale gently release.
And make your way into your Shavasana,
Grabbing anything you might need to make it more comfortable.
Maybe a blanket,
A bolster underneath the knees.
And allow your feet to spread out to the side,
The arms to be out wide,
Palms are open.
Taking a deep breath in through the nose.
And exhale,
Sigh out,
Releasing anything you no longer need.
There is no need for effort in this pose.
Allow yourself to completely let go.
Release your weights,
Release your effort into the earth.
The earth will hold you,
Nourish you and support you.
Feeling your entire body connected to the ground.
Rooting down.
Feeling yourself get heavier with each exhale.
Slowly coming back into the body.
Wiggling the fingers and the toes Reaching the arms up overhead,
Giving yourself a big full body stretch.
And then hugging the knees into the chest,
Giving yourself a hug.
And then gently rolling onto either side.
Pausing here for a moment.
Then with eyes closed,
Gently lift yourself back up to a seated position.
Bring your hands in prayer by the heart.
Bow your head towards your hands in gratitude to yourself,
To your body and to this practice.
Thank you so much for practicing with me today.
