Hi there,
I'm Keith.
I'm joining you today from beautiful Muhu Island in Estonia.
We're gonna do a short practice,
Just briefly get into everything.
Nothing too too intense,
But enough to give you a nice stretch to set you up for your day.
Let's start seated.
So you could sit on your knees.
If that's too much,
Sit cross-legged on a block.
Allow your eyes to close,
Your jaw to relax,
And feel your tailbone lengthen down,
While your heart and your head gently lift up.
Big breath into your chest,
Through your nose.
Big sigh out.
Two more.
Inhale.
Exhale.
Last one.
Exhale.
Hands together in front of your heart.
Start to breathe in and out of your nose.
What do you need out of your practice today?
Just notice what comes first.
Commit to it.
Seal it in.
Good.
Have a wonderful practice.
Take your time.
Tabletop position when you're ready,
On all fours,
And just start to move.
We often start this way together,
So just kind of tune in.
Keep your breath flowing.
Move your body any way it wants here.
Cat-cows,
Circles with the hips.
Your breath guides you though.
Start to even out both sides.
Let's get right into it.
Hands forward,
One full palm print,
Downward facing dog.
Send your hips high up and back.
Good.
First one,
Let your head and neck go.
Feel free to pedal out the legs.
Root down through your inner,
Your outer hand.
Start to press your chest toward your thighs.
Lift your hips.
Three more full deep breaths here.
Good.
Walk to ragdoll.
Walk your feet together,
Top of your mat,
Or feet hip distance apart rather.
Bend your knees as much as you need.
Choice to grab opposite elbows.
Feel free to sway a little.
Let your head and neck relax.
You could stay here,
Or chest expansion.
Interlace your hands behind your sacrum.
Keep your elbows soft.
Start to work your hands up and over.
Breathe into the back of your shoulders.
Let your chest melt down.
Let your head and neck go even more.
Last exhale,
Release your hands to low back.
Then down and then keep your arms heavy.
Inhale,
Start to round up one vertebrae at a time,
Nice and slow.
Good.
And once you're there,
Inhale,
Give your shoulders a shrug up by your ears.
Exhale,
Draw them down your back.
Inhale,
Right arm up.
Turn the palm at the top.
Exhale,
Loop it all the way behind you.
Same side.
Inhale,
Exhale.
Let's both arms this time.
Inhale,
Reach them up.
Look up.
Good.
And then exhale,
Cactus your arms.
Start to lift your heart.
Spread through your fingers.
Let your head and neck go back and press your feet down.
Strong legs.
One more exhale.
Lean over and back a little more.
Good.
Inhale,
Reach up.
Bend your knees.
Be gentle.
Forward fold.
Exhale.
Good.
Inhale,
Lift up halfway.
Strong legs.
Press your heels down.
Hold the first one.
Tailbone up and back.
Pull your belly in and up like a corset.
One more breath in and then exhale.
Fold and grab behind your calves.
Start to pull the muscles of your legs up.
Shift weight toward your toes.
Settle in here.
Start to feel your legs,
Hamstrings.
Good.
Inhale,
Lift up halfway.
We'll do the same pattern on the breath.
Exhale,
Forward fold.
Move in slow motion.
Inhale,
High mountain pose.
Reach out up overhead.
Look up.
Reach up.
Exhale,
Cactus your arms.
Lift your heart.
Open.
Good.
Inhale,
Reach up and exhale.
Forward fold.
Inhale,
Lift up halfway.
Good.
Exhale,
Fold and step your left foot back.
Low lunge.
Right foot forwards.
Good.
Inhale,
Lengthen your heart forwards and exhale.
Twist open through your right arm.
Good.
Each breath in,
Find more length.
Press back through your left heel.
Exhale,
Twist from the left side of your core.
Good.
Release your right hand down and then exhale.
Forward fold.
Top of your space.
Inhale,
Halfway lift.
Exhale,
Fold.
Step your right foot back.
Good.
Inhale,
Lengthen your heart forward and exhale.
Twist.
Start to open up through your left arm.
Right leg stays really strong.
Twist from the right side of your heart.
Right side of your core.
Last exhale.
Good.
Release your hands and then exhale.
Forward fold.
Inhale,
Halfway lift.
Exhale,
Fold.
Feet hip distance.
Sit your hips low.
Chair pose.
Utkatasana.
Sit low.
Arms up and then exhale.
Arms by your side.
Stay low in your chair.
A few more times like that.
Inhale,
Chair.
Exhale.
Third time we hold it.
Inhale,
Chair.
Take your arms out a little wider.
Turn your pinkies in.
Breathe into your heart.
Sit lower.
Heart higher.
Last breath in and forward fold.
Breathe out.
Halfway lift.
Inhale.
Good.
Exhale,
Plank pose.
Breathe out.
Good.
Tone everything.
Strong legs.
Look slightly forwards.
Press down in your inner hands.
Three more breaths here.
Breathe like the pose is easy even when it's not.
Good.
Exhale,
Lower so your heart and your hips touch down at the same time.
Take your feet and your tailbone down.
Cobra pose.
Inhale.
Pull your hands towards your feet.
Press your toes,
Your tailbone down.
Last breath in.
And exhale,
Lower.
Curl your toes under.
Plank or tabletop.
Breathe in and downward facing dog.
Breathe out.
Good.
And then settle in.
Use the press of your fingertips.
Let your head and neck go.
Lift up and back through your hips.
A few more moments here.
Let's sync up.
Inhale through your nose.
Exhale out your mouth.
One sun salutation.
Inhale.
Bend your knees.
Look forwards.
Exhale,
Walk,
Step,
Float.
Top of your space.
Inhale,
Halfway lift.
Exhale,
Fold.
Inhale,
Reach out,
Up,
Overhead.
Take up space.
Good.
Hands to heart.
Exhale.
Stay for the breath in.
Exhale,
Release your arms by your side.
Next,
Inhale,
Reach them back up.
Look up like you're moving in slow motion.
Exhale,
Forward,
Fold.
Swan dive over your legs.
Inhale,
Half lift.
Exhale,
Walk,
Step,
Or float.
Plank,
Chaturanga.
Good.
You can stick with cobra.
Otherwise,
Upward facing dog.
We'll hold three breaths.
Use the press of your feet.
Lift your heart.
Exhale,
Downward facing dog.
Good.
Inhale,
Your right leg high.
Three-legged dog.
Get heavy in your left heel.
Good.
And then exhale.
Step it between your hands.
Good.
Inhale,
High crescent lunge.
Reach up.
Look up.
Good.
Lengthen through your tailbone.
Lift through your heart.
Airplane your arms.
Exhale.
Take your arms by your side.
Put weight in your inner right foot,
And then airplane pose.
Keep a micro bend in your right knee.
Lift your strong left leg.
Think cobra in your chest.
Chest lower,
Back heel higher for three,
Two,
Back to high crescent for one.
Land the back toes lightly,
And then warrior two.
Exhale,
Open,
And just kind of pulse in and out.
First time here,
Steady your eyes over your front middle finger.
Good.
Three breaths.
Use the press of the back foot.
Find the poise and the shape.
Good.
Inhale,
Reverse warrior.
Go back.
Go up.
Exhale,
Extended side angle.
Right elbow to your thigh.
Variations are welcome here.
Top arm can come up and overhead.
Binds,
Half binds.
You got three deep breaths.
Really breathe into your hips here.
Good.
Inhale,
Back to reverse warrior.
Go back and up.
Exhale,
Windmill your hands down.
Step back to plank,
And then exhale.
Lower halfway or all the way.
Chaturanga.
Inhale,
Back bend,
And exhale.
Downward facing dog.
So good.
Good.
Left leg high.
Breathe in a few moments here.
Heavy in your right heel.
Use your upper body strength.
Press your chest back,
And exhale.
Step between your hands.
Good.
High crescent lunge.
Breathe in.
Reach up.
Look up,
And then settle.
Steady your eyes.
Good.
Keep the back leg strong.
Aeroplane lunge.
Just set up aeroplanes,
And then plant your inner left foot.
Lift your strong right leg.
Back leg is solid.
Palms face down.
Breathe.
Use your core to connect all the pieces.
Chest lower.
Back heel higher for three,
Two.
Back to high crescent for one,
And warrior two.
Exhale.
Kind of feel into it on this side.
Steady your eyes.
Use the press of the back foot,
And breathe.
Good.
Come back to your intention from the beginning of class if you had one.
Good.
Stay low.
Inhale.
Reverse warrior.
Go back.
Go up.
Extended side angle.
Exhale.
Start to open.
Good.
Use your feet.
Breathe into your hips.
It's about your mind as it gets more intense in the body.
You got this.
It will come out a little different this time.
Star pose.
Breathe in.
Heels in.
Toes out.
Open through your heart.
Good.
And then take your hands to your hips.
Pivot your toes in.
Inhale.
Open through your chest.
Wide-legged forward fold.
Exhale.
Variations are welcome here.
You could take an inversion.
Choice to grab your outer feet.
All right.
Wherever you are,
Breathe.
Last breath out.
Good.
Use your core.
Inhale.
Come back up.
Arms out.
Pivot back to warrior two just for a moment.
Inhale.
Reverse.
Go back.
Go up.
And then chaturanga.
Exhale.
Windmill the hands.
Step back and find your flow.
We'll meet back in downward facing dog.
Good.
A couple breaths here.
If you want more intensity,
You can drop to your forearms for dolphin pose.
It's essentially down dog on your forearms.
Otherwise,
Three more breaths in this last down dog.
Let's take an inhale through the nose.
Open mouth.
Exhale.
Good.
Drop down to your knees.
Two rounds of cat cow.
Inhale cow.
And exhale cat.
Again.
Good.
And then sit your hips on your heels.
Roll your legs out to one side.
One round of boat pose.
So,
Take your heels in toward your glutes.
Your hands behind your hamstrings.
There's one cue.
It's to lift your chest up and through.
You can stay here.
Choice to lift your legs.
Choice to extend them.
And then choice to straighten your legs as well.
We're not here long.
Pull your belly in and up like a corset.
Keep lifting your heart.
Last three.
Two.
And then give your knees a hug.
Take a couple good rocks.
Back and forth on your spine.
Good.
Bridge pose.
Bring your heels in toward your glutes.
We're only going to do one round.
So,
If you feel open,
You have wheel,
All right,
Take it.
If you want a supported bridge or a different backbend,
Go for it.
Otherwise,
Press your feet down.
Start to lift your hips.
Choice to interlace your hands behind your sacrum and spin your inner elbows in.
Lift up through your chest and bring your chest towards your chin.
Three breaths.
Really use your feet to create lift here.
Good.
And then take your time.
Keep lifting your tailbone.
Come out slowly.
Good.
Bend your knees.
Give your sacrum a little rock side to side.
Good.
Extend your left leg long.
Hug your right knee in.
And then supine twist.
Take your left hip over to the right a little.
Right knee comes up and over.
Start to look towards your right.
No more effort in postures.
Begin to relax in your outer hips.
Relax your face.
Good.
Uncurl.
Come back to center.
Give that knee a quick little squeeze.
Extend it long.
Hug your left knee in and twist.
Bump your right hip slightly to your left.
Look towards your left and start to relax into your outer left hip,
Your belly,
Face.
Come back to center.
Give yourself a squeeze.
If you need any last shape,
Take it.
Otherwise,
Final shavasana.
Take your legs out,
Palms face up.
Adjust your shoulders so you're comfortable.
Relax behind your eyes,
Your jaw,
Hips,
Chest,
Belly,
Feet.
Give it all the gravity here.
Big breath into your chest through your nose.
Big sigh out.
Just be.
Absolutely nothing to do in this pose.
Let your body melt here.
I'm going to leave you here.
Take as much time as you need.
Keep coming back to your mat.
Wishing you a really wonderful rest of your day.
Much love.
Namaste.
