Hey there,
My name is Lisa and welcome to your morning manifestation embodiment practice.
So when it comes to manifestation and movement and yoga,
I think it's a great way to Start your day by embodying what you wish to create,
Who you wish to attract.
How you wish to feel.
So let's take a moment to dive on into that practice.
Coming to your comfortable seated position,
Whatever that is today,
Whether it be regular seated position,
One foot out.
It could even be lying down or standing.
If that is what works for you,
I am just your guide.
And taking a moment to just allow yourself to be here.
To come to your sacred space.
And taking a nice big deep inhale into the body.
And exhale.
Let's do that two more times,
Inhaling nice and easy.
And exhaling.
And last big deep breath in.
And exhale.
Breathing naturally.
And I invite you to visualize.
What you are working towards,
What you are manifesting.
Anything from a new career opportunity to maybe a new space you're living in.
Maybe it.
.
.
New abundance or money.
Maybe it's peace,
Love,
Healing.
Maybe it's all of the above.
But I invite you to think about what you are manifesting and how would your life look?
If you could truly embody that energy.
Noticing in this vision.
How you approach your day.
How you would feel.
What are the habits that you have incorporated?
What are the things you have released?
And I invite you to set an intention for your day that allows you to feel like you can embody.
Whatever it is that you are manifesting.
Taking a nice big deep inhale into that intention.
And sighing it out.
And when you are ready,
Gently float your eyes open.
Beautiful.
Let's go ahead and inhale the arms on up,
Reaching up towards that vision,
Towards the universe.
And then exhale,
Bringing that energy all the way on down to your heart space.
Let's do that about three more times.
Inhaling,
Reaching the hands on up.
And exhale,
Bring the energy towards the heart space.
And twice more,
We are going to be playing around with heart and core work.
And if you hear a little pitter patter of feet in the background,
That is my kitten who's trying very hard to play.
And when you are ready,
Inhale,
Reaching fingertips on up.
And then exhale,
Bending up and over to your right.
Inhale back through center.
Reaching up and over to your left.
Inhaling back through center.
And exhale,
Go ahead,
Bringing the hands on down.
Let's come on to the hands and knees for tabletop position.
For cat cow so shoulders over the wrist hips over the knees keeping your vision in mind maybe swaying gently from side to side visualizing your intention again and when you are ready go ahead slowly send heart over right wrist or over left as if you are leading your heart with your intention.
And from here go ahead slowly come back to tabletop position maybe send the belly on down and scoop the heart through the gateway of the arms rolling the gaze forward and up and on an exhale bring the tops of the feet to the floor round in the upper back chin comes towards the chest Take a nice big deep,
Inhale,
Sending the belly on down,
Scooping the heart through the gateway of the arms,
Rolling the gaze forward,
Not breathing it all in.
And exhale,
Releasing,
Rounding in the upper back.
Chin comes towards the chest.
Continue at your own pace for about three more breath cycles.
Inhaling.
And exhale.
It's like our heart and core are moving down towards the earth to ground our ideas into reality.
Inhale.
And exhale.
Two more breath cycles.
Breathing in.
Exhaling out And last big deep and hug.
And exhale to round stunning let's go ahead and slowly ground down through the fingertips curl the toes under press into the hands and feet lift the hips up nice and high and come into your downward facing dog and begin to pedal out the legs bending through one leg reaching through opposite heel the legs may feel a bit stiff so we take our time we go easy on our lower body we take it slow or a little bit quicker really Spread through the shoulder blades like we're spreading through the wings of our back.
Noticing how do you feel in this present moment.
Imagine you have everything you need,
Everything you desire,
Anything you could absolutely want.
Inhaling into that vision.
Exhale breathing it out knowing you are worthy of this vision you are worthy of all the good you can imagine for yourself Stunning.
Let's go ahead and walk the feet towards the hands,
Coming into forward fold at the front of the yoga mat.
And again,
Let's go ahead and do a little bit of embodiment.
Go ahead,
Inhale,
Sweeping the arms out to the side,
Reaching the hands all the way on up.
And exhale,
It's like we're showering that energy down onto us,
Releasing all the way on down.
And then inhale,
Sweeping fingertips all the way on up,
Reaching the hands all the way on up.
And exhale,
Bringing that energy all the way on down.
Inhale,
Sleeping the energy.
I'm not reaching out towards ether and unknown,
But knowing.
.
.
And then exhale,
Bring the energy down through the body,
Through the earth.
And last time,
Inhale,
Reaching the hands on up.
And exhale,
Bring the energy all the way down towards the earth.
Swing the head,
Yes.
Swing the head,
No.
And from here let's go ahead sway the upper body from side to side maybe like palm trees swaying in the summers breathe grounding down through.
The heels of the feet and slowly stacking on up.
You can always place hands onto the top of the legs to stack to rise or again,
Sweeping the arms out to the side,
Reaching the hands all the way on up.
And exhale,
Bringing the hands to prayer,
Thumbs connecting to heart space and release.
Let's go ahead and do a little bit more of a floating movement.
So coming to the front of your yoga mat,
Bring the big toes together and there'll be a natural slight separation between the heels because we just want the hip flexor muscles to be nice and neutral.
And from here,
Go ahead slowly.
Up.
And then exhale,
Swim dive all the way on down and step the left foot on back.
Ground down through the left fingertips.
And can you sweep that right hand all the way on up,
Taking a nice gentle twist?
Big deep inhale.
And exhale,
Slowly release that right hand on down.
Release the left knee on down and go ahead,
Inhale,
Sweeping fingertips forward and up,
Holding,
Getting a nice stretch in the quadricep muscle.
You can always place both hands on down to that right knee if it feels better.
You can always fold the yoga mat underneath.
Your knee kind of like so to give it a little bit more.
Support,
Whatever it is that you need,
Feel free to do it.
Take a nice big deep inhale.
And exhale.
Last big deep breath in.
And exhale,
Go ahead,
Slim the hands on down to frame the right foot,
Lifting that left knee off the yoga mat,
Step the right foot to meet the left in a plank pose.
And then we're going to go into a knees,
Chest,
Chin.
So knees come down,
Heart comes down,
Chin comes down,
But the hips stay nice and high.
And when you're ready,
Using your core and your upper body to slither on through to open up in the heart and cold breath.
Rising through head,
Neck,
And chest,
Bringing the tops,
The feet to the floor to ground down a little bit more.
You are doing great.
Take a nice big deep inhale.
Exhale,
Press up and back.
Let's take a well-deserved child.
So we are bowing on down,
Taking a moment to catch our breath.
And it's okay to pause even on our journey.
Whatever we're working towards,
It's okay to pause,
And more importantly,
It's okay not to fully know.
It's okay.
And maybe that's controversial to some philosophies in manifestation.
Like you have to know exactly what you want.
Like that's too much.
I'm more of that type person where it's like,
It's okay if not everything is figured out.
Move towards the goal,
The intention.
And embody the energy.
Because we can't control everything.
Nothing is going to come out exactly how we imagine it.
But in those moments when we get really,
Really close,
It's because we're embodying that energy,
I feel.
So take a nice big deep inhale.
And on an exhale,
Press up and back,
Downward facing dog.
Pedaling out the legs,
Breathing.
And slowly walking the feet towards the hands,
Coming into forward fold at the front of the yoga mat.
And inhale to rising all the way on up,
Reaching the hands all the way.
Bring the hands to prayer,
Returning back to that embodiment energy.
Can you lift all 10 toes off the yoga mat?
Spread the toes nice and wide.
Then place them down pinky to big toe.
Can you allow yourself to just feel rooted in your intention and what you are embodying?
Can you think of words,
Colors,
Feelings?
And it's okay if you don't know fully,
But what do you know?
What are you feeling when you think of that vision?
And when you are ready,
Go ahead inhale reaching the hands all the way on up.
And exhale,
Fold all the way on down.
Go ahead,
Step the right foot on back this time.
Now you'll notice I grabbed block.
You can use a block for this practice as well if you want,
But it's optional.
You can always place a block right underneath that right hand to the inside of the left foot or not.
It's an option.
And then go ahead,
Sweep the left hand all the way up towards the ceiling,
Taking a nice twist,
Really inhaling,
Of the head and Exhale,
Really opening on up in the heart space a little bit more.
Last big deep inhale.
And exhale,
Release that left hand on down.
Release the right knee on down and right.
Anjane asana opening on up in heart space melting the shoulders away from the ears taking a nice big deep inhale Exhale again,
Embodying.
Envisioning.
In hell.
And exhale.
But there are some words and feelings,
Maybe it's ease or flow.
Maybe it's romance,
Passion,
Love,
Freedom,
Beauty.
Security,
Safety,
Last big deep in hell.
And exhale,
Release the hands all the way on down.
Beautiful.
Go ahead,
Step the left foot to meet the right in your plank pose.
Press the floor away.
Take a nice big deep inhale.
Come up onto the tippy toes.
Send the heels forward,
Coming onto those tippy toes.
And then release the knees on down.
Slowly lower the heart and the chin.
And then slither all the way on through into cobra.
Maybe we're coming up just a little bit higher.
Here we go.
And exhale,
Curl toes under,
Press up and back.
Either take a child's pose or a downward facing dog,
Whatever feels best for you.
It's your journey.
And I'm just your guide.
Feel free to go at your own pace.
Maybe an inhale and exhale,
Clearing breath.
What are we releasing now?
What do we wish to release?
Now that we've kind of played around with what we wish to move towards.
Or an idea of what we wish to move toward.
What we wish to release.
Let's work on a little bit of core work here.
So gaze between the hands.
Can you step or hop on forward?
We're going to sit back in our imaginary chair.
So grounding down through the heels of the feet,
Coming to sit in our imaginary chair and sweeping fingertips forward,
Maybe even up towards the ceiling.
I kind of like.
To bring the energy forward it feels a little bit better i feel a little bit grounded here And taking a moment to just breathe on in.
Exhale.
Can you see your toes?
That's important.
Last big deep inhale.
And exhale fold.
Excellent work,
Releasing all that doesn't serve you.
What if releasing anything that doesn't serve you kind of felt like this chair pose?
Instead of holding on so hard,
You could just.
.
.
Let it go.
What is it that we need to let go of?
Let's play a little bit more with this.
So from here,
Let's go ahead,
Step the left foot on back.
Pivot the left heel onto the yoga mat.
Heel toe the right foot to center.
Let's come into a warrior sequence.
So windmilling the arms into warrior two.
Adjusting.
Breathing.
And anyway,
That feels good.
Reaching right hand forward as left hand reaches on back.
I got lint up my nose,
So it's a little itchy.
But from here,
Let's go ahead and body again.
So straightening the right leg,
Inhaling,
Reaching fingertips on up.
Exhale sending that energy to the heart space Three more times,
Inhaling,
Straightening the right leg,
Reaching fingertips on up.
And exhale.
And exhale.
And last time,
Breathing in.
And exhale.
Beautiful.
Go ahead,
Straighten the right leg.
Sweep the left hand on down.
Reach the right hand on up.
Getting into the right oblique as well as the heart space.
Reaching.
And then exhale,
Send the right hand on down,
Send the left hand on up.
Again,
If you have that block or a book,
You can use it right underneath that right hand,
Reaching fingertips on up.
Drawing the needle on and really opening up in the call in the or i should say grounding down or hugging in there it is hugging in the core as we expand in our heart space so coming into alignment with who we are energetically as we open up our heart to all the possibilities and the journey.
Last big deep and howl.
Exhale windmill the hands on down let's go through our second to last vinyasa so hop on to the ball of the left foot step back you can always skip and go straight to child's pose or downward dog Or you can go through a vinyasa,
Maybe building your vinyasa.
Maybe we release the knees.
We kind of come into an upward dog,
Scooping on through with the knees on down.
Now we never want to release in the shoulders.
We want to press the floor away,
Engage the core,
Open up in the heart space.
And curl toes under,
Press up and back.
Downward dog.
Pedal out the legs.
You got this.
This is going to be your last round.
So from here,
Gaze between the hands.
Step,
Hop,
Maybe even float up to the front of your yoga mat.
Chair pose.
We're holding on.
And thinking about the things we want to release.
Maybe it's fear.
Maybe it's like,
How is that going to work?
How is that going to happen?
You know,
Trying to figure everything out or that's me.
I'm always trying to second guess or figure things out.
Maybe it's the what ifs.
Maybe it's the doubt.
And we're holding on to that and it feels like it's getting heavier and heavier.
And it's like,
Oh,
What if I just trust and let it go?
So let's do that.
Take a nice big deep inhale.
Exhale,
Let it go.
Forward fold.
Shake it out.
Beautiful.
Go ahead.
See if you could step the right foot on back.
Pivot the right heel on the ground.
Heel toe the left foot to center so that the left heel is making an imaginary line,
Cutting that back right foot in half.
And then windmill the arms into warrior.
Tracing.
The left knee towards the pinky toe.
Opening on up in the heart space.
In the midst of recording this,
Our kitten is also getting her work out and running around.
Maybe giving my husband an arm workout as he plays with the toy.
But take a nice big deep inhale,
Reach the fingertips on up as you straighten that left leg.
Exhale,
Bring the hands to heart,
Bending on into the left knee.
And three more times,
Inhaling.
Reaching hands up and exhale.
Breathing in.
And exhale.
And last big deep inhale.
And exhale.
Great work.
From here,
Let's go ahead and straighten the left leg.
Sweep the left arm up and back.
Then let's go ahead and come into a triangle pose reaching left hand towards the earth as we ground down through our dreams and goals but we're sending that right hand on up towards The ceiling,
The sky,
The air,
The heavens,
The cosmos,
And we're right in between.
We can always use that block because that always feels nice.
Take a nice big deep inhale here.
Hmm.
You should be so proud.
For just embodying energetically.
Last big deep inhale.
And exhale,
Windmill the hands on down.
Last vinyasa you can always choose to skip come on to the right foot step the left foot to meet the right maybe we go into knees chest chin maybe we bring the knees down Come into Cobra.
Maybe we just come up onto the tippy toes.
Come into Chaturanga,
Bending the elbows and then scooping through the heart.
An upward facing dog.
Maybe we bring the tops,
The feet to the floor.
It should not feel intense at all.
And come into child's pose.
Bring the knees on down.
Coming to bring the forehead on down.
Just pause here.
Inhaling and exhaling.
Could we have the trust,
Like an animal has trust?
Can we try again,
Like an animal or a baby wakes up and gets up again?
How do we embody?
Even when times are challenging,
Even when we don't know the way fully.
Because what's the other option if we don't try?
You may stay in the same circumstances.
Maybe nothing changes but.
.
.
I think it's worth.
Aiming and trying.
And from here.
Slowly come to rise all the way on up.
Let's do a last heart and solar plexus work.
So from here,
Sweep the legs in front.
I love this it opens up the heart it's also very good for our core work so this will be our last pose before we come on down so reverse tabletop fingertips are pointing towards the heels of the feet are nice and ground and if we just press into the hands and feet we feel a nice A little lifting.
We could just leave it there.
We don't have to lift all the way on up.
Your reverse tabletop does not have to look like my reverse tabletop.
We're just playing around.
With inhale,
Lifting the hips,
Opening up in the heart.
And exhale,
Release.
And then inhale,
Grounding down through fingertips,
Through the heels of the feet,
Opening up in the heart.
Exhale.
Last time,
Inhale,
Press the hips on up,
Engage the core,
Lift.
And exhale and maybe come into boat pose.
Lift the toes on up.
Stay strong in your core.
Nice,
Flat,
Long spine.
And release.
Come into forward fold,
Setting the soles of the feet together.
Inhale,
Lengthen.
Exhale,
Fold over.
This was a hard class for you and you got through it and you're still with me.
I thank you so much for sticking with me,
But also say thank you to yourself.
Maybe you'll be like,
Huh?
Brush yourself off because you did it Yoga's not easy.
And it's also quite wild if you think about it.
Like,
It would make sense why some people would just be like,
Why are we doing this?
But then you start to do these things that almost seem radical.
And maybe in your manifestation practice,
You're being called to do something that is radical and different.
And that is what creates beautiful results.
That's what creates beauty in your life,
Health,
Alignment.
Doing things that may seem out of pocket can be the most in-pocket.
Decisions you'll ever make.
So with that,
Inhale to rise all the way on up.
Bringing the knees together.
Let's come to lie on down.
Great work,
My friend.
Ah.
.
.
It just feels good to just let go and may return back to that intention,
What you wish to embody.
You can stay here for as long as you desire.
But if you wish to close the practice with me,
Taking a moment to place one hand on the heart,
One hand on the belly.
And again,
Thanking yourself.
Visualizing that you are now embodying that energy fully in your heart,
In your core.
It's not just in the mind,
It's in the body.
Moving through your day.
With the energy you are embodying.
Mm.
From there Rolling on to your side,
Cradling the head maybe.
And pressing on up to comfortable position.
I thank you.
So,
So much for joining me.
For embodying a little with me.
Do you want to come say hi to everyone?
Because they heard you.
I don't know if they saw a little black shadow.
Do you want to say hi?
She's like,
I'm camera shy.
But with that,
Thank you again for joining me,
My friends,
For.
.
.
All that you do for all that you are and thank you for co-creating with me for as you are thinking about what you wish to manifest so am i we're all on our own journey it's not like i have everything figured out nor should we i think even when we reach the height and pinnacles of our dreams,
That gives us an opportunity to start a new one.
So I thank you again,
My friends,
For joining me.
And I will see you next time.
Om Shanti Shanti.
Peace,
My friend.
Namaste.
Bye for now.
