Namaste and welcome to this gentle floor Hatha yoga practice.
My name is Lisa Flora.
Today I'll be guiding you through a very short but effective sequence that can be done either in the morning.
The afternoon or the evening.
That will leave you feeling very grounded.
Connected back to your body.
Open,
Flexible.
With a sense of peace and calmness within.
This is an all levels class.
You don't need any props at all.
All you need is to get comfortable.
Roll out your mat,
And once you're ready,
Let's begin.
So let's go ahead and begin in easy seat Sukhasana.
Comfortable.
Seated position in the center of your mat.
And exhale everything out of your mouth to begin with.
Relax your arms down at your sides.
With your palms facing down on the knees.
And you can take a mudra touching your thumb and your index finger.
For Gyan Mudra And let's place a slight dip in your chin,
Feeling the length.
On the back of your neck and once you're ready softly close your eyes Coming into this present moment.
And let's go ahead and take a deep inhale through the nose.
Feel the breath,
Fill up the belly.
The ribs.
The chest,
The shoulders And an easy exhale out of your mouth to begin.
Twice more like that.
Big breath in.
Easy exhale out Relaxing your shoulders and softening the jaw.
And one more big deep inhale Grow nice and tall through the spine.
And big exhale.
Good,
And now keeping the lips softly closed.
Go ahead and reach the arms out to your side,
Fingertips.
Touching on the earth.
On an inhale,
Flip the palms up towards the sky,
Blink the eyes open.
As we reach the arms all the way up,
Open up your chin.
Bring your palms together.
And exhale.
Press the energy down away from you as you bring your chin.
To your chest nice stretch in the neck twice more like that Big inhale,
Really radiate from your center.
Using the breath.
Exhale,
Press the energy away from you,
Kind of cleansing your aura.
Sweeping away negative energy.
And last one,
Inhale.
Reach all the way up,
Big breath in,
Grow nice and tall.
Open up the chin if that feels okay.
And exhale.
Chin to chest.
Still grounded down through the seat Good,
And then bring your gaze forward.
Stretch out the leg.
And give him a nice shake.
Circle the ankles,
The feet to the right.
And circle them to the left.
Good.
We're going to bend that left knee and you're going to extend your right leg out to your right.
Shift the flesh from underneath your seat.
Good big breath in.
Big breath out.
Just feeling this stretch.
Begin to flex the foot so your toes are pointing towards you and you're already going to feel this nice stretch in the back of the leg.
Good on an inhale Sweep the arms around and up.
And as you exhale,
Spin towards that leg.
You can put a slight bend in your knee as we come forward.
And place your fingertips down and wherever you are is perfect.
Good,
Take an inhale,
Lift and lengthen through the spine.
Find and create the space.
And then exhale,
Bow in.
Use the breath.
One more.
Inhale.
Undulate the spine up.
Exhale,
Fold.
So I like to sway the spine here a little bit.
Move around.
Waking up that fascia that connective tissue in the body,
So healthy for us.
To open that up every day Breathing really big and full.
Create this space in your body and just see what this feels like for you.
Good.
One more round of breath.
Big breath in.
Big breath out.
And then walk your hands back up.
A nice counter twist,
Spin your heart towards the opposite knee.
Bring your hand over to that knee.
Finding this nice gentle twist in the spine,
Just a little counter pose.
For that little forward fold side bend.
And breathing really big and full.
Beautiful.
And then come back to center and we're going to switch sides.
So scoop underneath that.
Extended leg and switch sides,
Bending the knee.
Extending the opposite leg.
Left leg extends.
Find your sits bones rooted down nice and firm.
Good,
Big breath in,
Sweep the arms down around and up.
On the exhale spin towards that front leg here's where you can find a little bend And we forward fold,
Keeping the chin out of the chest to begin with,
Your fingertips touch down,
Finding that nice sway.
Whatever feels good in your body.
And then inhale,
Squeezing the belly as you lift and lengthen the spine.
And exhale,
Fold.
One more inhale,
Undulating that spine.
We create space on the inhale.
And the exhale,
We move into it.
And so wherever you are is perfect here.
You might sway the spine a little bit.
Breathe into those tight spots of the body so you're feeling a stretch in your hamstring,
The calf.
You're feeling the lower body.
The whole back of the body.
Breathe into the heart.
Breathe into the lungs.
Finding that nice smooth cadence with your breath the whole practice.
Breath is our anchor.
And with every exhale,
Letting go.
Beautiful.
One more big breath in.
And exhale,
Slowly use your hands,
Walk yourself back up to the center.
Counter pose,
Turning to your opposite knee.
Catching that knee with your front arm should be your left palm.
And breathe,
Keeping that left foot flexed and engaged squeezing the belly in the whole time Breathing really big and full.
Beautiful.
And then come back to center.
Again,
Extend the legs out in front of you.
Shake them out.
Circle the ankles to the right.
And circle them to the left.
Beautiful.
And then we're going to crisscross your legs the opposite of what we first started with.
Hands on the knees.
With seated cat cow position.
So using your breath,
Imagine someone pulling a string from your heartbeat.
On an inhale pulling it The chest opens the chin.
It doesn't look like a lot,
But we feel it.
And then exhale,
Chin to chest,
Round and curl the spine,
Lean back as you pull the navel in.
Hmm.
And then inhale we come forward you might come a little bit more forward And then exhale.
Round and curl navel to the spine.
Feel those shoulder blades spreading wide.
Lean on back.
And then inhale forward.
And exhale.
You might close your eyes here using.
.
.
Your breath as your guide.
So we're connecting the breath and movement.
Inhale,
Open.
The heart center.
And exhale,
Round and curl chin to chest.
Nice and easy.
Let's do two more.
Inhale.
And exhale.
Last one,
Inhale,
Open everything up.
Come forward.
And exhale round and curl.
Beautiful.
And then come back to center.
Beautiful.
Staying in this Sukhasana seat,
You're going to walk.
Your right hand out to the right.
Just lean on in.
And begin to extend that left arm out.
So I'm opposite you.
It's going to be the opposite arm.
And then wherever you are,
I want you to sweep your arm forward in front of you.
Until you can sweep that palm and the bicep over your ear.
So you might Find your way down onto that right elbow.
But we can be right here.
So feel this out.
Nice lateral stretch on the left side of the body.
And then breathe,
Breathe,
Breathe,
Breathe.
One more big breath in.
Feeling that side stretch.
Good,
And then come back to center.
Switching sides,
Look to your left.
Fingertips come down.
And right away,
Extend that right arm out,
Your opposite arm.
Lean it on over.
Wherever you are is perfect.
And then take that arm in front of you.
Good,
Sweeping that bicep over the ear as best you can.
Allow the breath.
Allow your breath to open the body nice and easy.
Big breath in.
Create the space in the exhale.
Maybe we sink a little bit deeper.
There's no right and wrong.
There's only what feels right.
In your body.
You might look down with the neck.
You can look forward.
You can look up.
So see what feels good.
Breathing really big and full here.
Feeling that lateral stretch on the right side.
Last one.
Big inhale.
And exhale,
Press down to rise up.
Good.
Reach both arms all the way up to the sky.
Drop your shoulders down away from your ears.
Just reaching up.
Feeling this root to rise action through the sits bones and the spine.
Pull in your navel.
Reach up for positive energy today.
Big breath in You might open up the chin.
Big breath out.
Good,
One more big breath in.
And on your exhale,
Palms face forward.
You're going to bring those fingertips in front of you.
Crawl it on forward.
Allow the head to drop taking a forward fold here Breathing big and full.
Find a little sway.
So we've moved the spine.
Just about in every direction.
Feeling fully supported and grounded with your palms on the earth.
You're seated down.
And then walk it on over to one side.
See what that feels like for you.
Reach a little longer with that front arm.
Pause here and breathe.
Feeling that lower left side open up for you.
Big breath in.
Big breath out.
Beautiful.
Walk it to the center.
And keep walking it over.
To the other side,
Reaching with that front arm a little longer,
Drop the head,
Chin to chest.
Good,
Drop down through that right shoulder and take a breath into that lower right side.
Of the hip.
Lower back.
Big breath in.
And easy exhale out.
And see if you can really relax the neck here,
No effort.
Hmm.
Feeling fully supported here.
Walk it back to center.
And then walk your hands in towards you as you lift and lengthen the spine.
I want you to look behind you.
Bring those fingertips down.
Beautiful.
Walk them back if you can.
Plant the palms.
Open them up wide.
Take an inhale.
Lift the heart up to the sky.
Big breath in.
Open the collarbones.
Open the chin.
Good,
And exhale.
Take it back to the center.
Beautiful.
One last time.
Stretch out those legs in front of you.
Give them a little shaky shake.
Circle the ankles to the right.
And circle the ankles to the left.
Beautiful.
And then come back to the center.
Find easy seats.
Wherever you are,
Get nice and comfortable here.
Settle in,
Settle the breath,
Just like we started.
Fully present here.
I'm just feeling the shift in your energy from this subtle grounding movement.
Today,
Feel the opening in the body.
The spaciousness in your mind.
The presence in your soul.
Keeping the lips softly closed here.
Breathing in through the nose.
Tiny pause at the top of your inhale.
And breathing out through the nose,
Nice and slow.
Tiny pause at the bottom of your exhale.
Just a few rounds like this.
Feeling completely present.
Supported.
Grounded into your energy.
Knowing that you did something so healthy for your mind.
For your body And for your spirit.
Let's bring our palms together.
Touch your palms together.
Thumbs at the heartbeat.
Feeling the sense of ease,
This peace.
May it go with you.
Off of the mat today for you to have and share with everyone who crosses your path.
Thank you so much for trusting me to guide your practice.
Om Shanti.
Om Shanti.
Peace.
Peace,
Peace,
Peace.
Be with you always.
And bring your thumbs up to your third eye as we say.
Namaste.
