Hello,
My friend.
Let's practice.
Let's begin in Child's Pose.
Open your knees.
Sink your booty to your heels.
Rest your forehead on the floor.
Lengthen your arms in front of you.
If it's not comfortable to put your forehead on the floor,
You can stack your hands and place your forehead on the backs of your hands.
Begin by noticing the sound of your breath.
Notice your body against the earth.
Begin to build awareness around your own presence.
Take a breath in and a breath out.
Do that again.
Breath in and out.
One more time.
Breath in,
Breath out.
Slide forward to your belly and make your way into Cobra Pose.
Bring your hands by your ribs,
With your elbows pointing up towards the ceiling.
Give a gentle press into the floor and the tops of your feet so that the center of your chest lifts up.
Set your gaze right in front of you.
Then,
Breath out.
In and out.
One more breath.
Bring your forehead to the floor and just rest one ear on the mat for a moment.
And then flip to the other ear to even out your neck.
Make your way to a tabletop position.
Start by dropping your belly.
Lift the center of your chest.
This is Cow Pose.
Press the floor away.
Round your upper back.
Tuck your chin to your chest.
This is Cat Pose.
And now start to move through some rounds of Cat and Cow.
Move your body in any way that you see fit.
You can wiggle from side to side.
Circle your neck,
Your shoulders,
Your tailbone.
Move your body in a way that feels natural and organic to the movement that you need right now.
You might linger in one pose or the other.
Or maybe it feels good to start moving your body and your breath in unison right away.
Find your rhythm.
It's not about doing it right.
It's about doing it your way.
Make your way into Downward Facing Dog.
Keep your hands at least shoulder-width apart.
Tuck your toes under your heels and lift your tailbone to the sky.
Start by pedaling out.
Bend one knee and then the other.
Shift your weight from side to side.
Find your feet hip-width apart or maybe even wider.
Give yourself plenty of room to find the freedom in Downward Facing Dog.
The crown of your head points down.
Set your gaze to the back of your mat.
Try this.
Pick up both of your heels.
Drop your heels over to the right.
Notice the length that you create in the left side of your body.
Pick up your heels,
Bring them back to center,
And then drop them over to the left.
And notice the length in the right side of your body.
Bring your heels back to center.
Lift your heels up.
Soften your knees.
Look to the top of your mat.
Step your feet to your thumbs.
Halfway lift,
Palms to shins.
Draw your shoulder blades in.
Lengthen tailbone to crown.
Take a breath in.
Ragdoll pose.
Bow forward over your thighs.
Keep your feet hip-width or wider.
Soften your knees generously.
Allow the crown of your head to reach towards the floor.
And start to sway from side to side.
Imagine that you were an old coat hanging off the back of a chair.
Just give yourself permission to move freely.
Release your elbows.
Bring your hands to your hips.
Press into your feet.
Stand up.
Reach your arms over your head.
Interlace all ten fingers.
Press your palms to the ceiling.
Root your feet into the earth and find a full body stretch.
Bring your palms to touch at the center of your chest.
And take a moment to notice how you feel.
This is your practice for today.
Just enough yoga to get your body and your breath moving and working together.
Thank you for practicing today with me,
My friend.
I bow to you.
Namaste.
