Hello,
My friend.
Let's practice.
Begin in child's pose.
Open your knees,
Sink your booty back to your heels,
And rest your forehead on the floor.
Spread your fingers out and begin to make conscious contact with your breath.
Notice the sound.
Notice the sensation of breath moving in and out of your nose with ease.
Take a big,
Full breath in and slowly let it out.
Gently shift forward to a tabletop position and begin to take some rounds of cat cow.
Drop your belly and lift your chin up towards the ceiling and then chin to chest,
Press the floor away,
Round your upper back.
Continue to move your body with your breath creatively,
Intuitively.
Move any way your body wants to move.
Be gentle and just listen to what your body needs at this time.
Circle your neck and your tailbone,
Move through the sides of your body.
Take a couple more rounds.
Look over your right shoulder,
Lengthen the left side,
And then come back to center and look over your left shoulder to lengthen the right side.
Make your way back to a neutral tabletop position.
Tuck your toes under your heels.
Take a big inhale.
Exhale to downward facing dog.
Lift your tailbone to the sky.
Just begin to pedal out,
Swim around in your down dog a little bit.
Bend your knees,
Sway your hips.
Welcome yourself home to this pose.
Stretch your fingers wide,
Stretch your toes out,
And continue to breathe in and out of your nose with clarity and ease.
Pick your heels up off the mat,
Bend your knees,
Look forward,
Step to the top of your mat.
Take a halfway lift.
Put your palms on your shins and stretch the crown of your head forward.
Hold over your thighs into ragdoll pose.
Catch opposite elbow with opposite hand.
Soften the knees and open the feet at least hip width apart.
Allow the weight of your head and your arms to lengthen the spine passively.
If it feels good,
You can sway your hips or even bounce up and down a little bit.
Shake your head out,
Yes and no.
And most importantly,
Continue to breathe.
Release your elbows.
Put your hands on your hips.
Release down into your feet and rise all the way up.
Come to high mountain pose.
Reach your arms over your head.
Look up at the ceiling past your fingers and take a big full body stretch.
Take a big breath in and pull your palms to touch at the center of your chest.
Just take this moment and notice how you feel.
Pull your thumbs to the center of your forehead and gently bow your head towards your heart in honor of you and me and this practice that we share.
I bow to you dear friend and say namaste.
