Goddess Spring Awakening Yoga Flow

Step into the energy of spring with this gentle, awakening yoga flow designed to help you release the heaviness of winter and reconnect with your body’s natural rhythm of renewal. In this class, we’ll move through a nourishing sequence that includes light core activation, soft twists to wring out stagnation, and fluid hip movements to invite openness and ease. This is a practice of thawing—physically, emotionally, and energetically—so you can meet the season feeling more spacious, grounded, and alive. This is a goddess flow—an invitation to return to your body with reverence, softness, and strength. And in true form, you won’t be practicing alone… my two resident goddesses, Artemis and Lalita, may make their appearances throughout class, adding a little playfulness and presence to our time together. Come as you are. Move at your own pace. Let this be your space to gently bloom

Transcript

Hey there my name is Lisa and welcome to your spring goddess yoga flow and your sacred space. We are going to dive on into a little creative somatic movement. We're going to dive into a little bit of the core as well as some nice heart openers especially if you've been working at that desk and you need a little bit of an opening of your heart because the compression is real with working at the desk. But I hope everyone is doing great having an amazing spring. I know for those in the northern hemisphere it's spring right now for those in the southern hemisphere we're coming into fall and that transition so just so you know whatever the season is this is meant to allow a energy of rebirth within you and energy of a fresh start and new beginnings. So with that my friends let's go ahead and dive on into a child's pose. Coming on to the hands and knees bringing the big toes together allowing the knees to be mat distance apart and coming to sit on to the heels of the feet and bowing on down and feel free to sway from side to side to just allow yourself to be here make sound if it's needed swaying hips swaying forehead or finding stillness taking a nice big deep inhale into the body exhale sighing out letting on go and for those of you who may see a little black kitten this is the new member of the family Artemis our cat of 19 years baby T did pass and for those who know Larita who was who was the baby of the house but now is the big sister hi baby she did miss her deeply we all do and that's another beautiful reminder of spring that the passing of one season is the rebirth into others so taking a moment to meditate upon the things that we're ready to release to make free into the earth so that they can become energy for something new whether it be relationships or old habits old ways of thinking what is metamorphosizing what is a rebirth within your world within your life let's just meditate on that for about three more breath cycles you are ready feel free to set an intention for your practice whatever that is for today whether it be in the theme of healing spring and rebirth or something else and when you are ready feel free to walk the hands all the way over to the right coming up onto the left fingertips feeling a nice stretch from the left fingertips all the way down the side of the body to the hips big deep inhale and exhale walk that energy into the opposite direction we're just going to do that for three more breath cycles inhaling walking the hands all the way over to the right feeling a nice stretch on the left side of the body breathing on in and then exhale bringing it on over to the opposite side to the left feeling a nice stretch on the right side of the body hello and what a perfect little entrance of spring for this little spring kitten inhaling exhaling don't need that and from here go ahead grounding down through the fingertips pressing into the hands and feet lifting into tabletop position taking a moment to send the energy of the hands towards the feet sending the belly on down scooping the heart through the gate where the arms rolling the gaze forward and up and on an exhale rounding in the upper back chin come towards the chest or comes towards the chest take a nice big deep inhale sending the belly on down pouring the energy of the pelvis forward and down opening up in the heart space by really sending the energy of the hands towards the knees and then exhale rounding in the upper back chin comes towards the chest two more times at your own pace but i invite you to maybe play around with some creative movement maybe sending the heart over the right wrist or over the left maybe tracing circles as if there's a paintbrush at the edge of your tailbone one breath cycle just playing around with some creative movement especially if you're just starting out on your yoga journey getting creative is something that can be a foreign energy but also can be very liberating and from here ground down through the fingertips curl toes under press into the hands and feet lift the hips up nice and high and come into downward facing dog that inverted v-shape begin to pedal out the legs bending through one leg reaching through opposite heel let's get a little creative here for my seasoned yogis maybe we want to play around from downward dog to plank pose walking it out and pressing it up to downward dog and walking the dog again maybe we want to play around with threading the needle of the legs maybe sending the right foot underneath the left side of the body and opening up and then the opposite side playing around on the opposite end for those who are just beginning their yoga journey we just play around with downward facing dog and we kind of explore what would what would it feel like to come up onto the tippy toes of the feet to reach the heels down towards the yoga mat maybe sending the heels over to the left or over to the right but just getting a little bit more creative having a little bit more fun maybe we're like i know what plank is shoulders over the wrists and then pressing up and back three more breaths of creative play or stillness maybe going into upward dog if it feels good last big deep inhale and exhale slowly begin to walk the feet towards the hands coming into forward fold at the front of the yoga mat swaying from side to side swaying the head yes laying the head no oh releasing the ear breathing in exhaling out maybe taking a hold of opposite wrist forms or elbows feeling a nice stretch in the upper back as we really bend the knees sending the belly towards the tops of the legs yes slaying the head yes no blubbering the lips to release the jaw like a horse or a pony stunning and then go ahead slowly come to rise vertebrae on top of vertebrae maybe it's pressing the hands onto or placing the hands onto the tops of legs and then coming to rise all the way on up let's take a nice little morning stretch just in any way inhaling the arms up towards the ceiling interlacing the fingers swaying the hips from side to side as we press the palms on up and releasing the hands on down let's do a little bit of scoop and release so we're going to visualize what we wish to scoop and release from the winter time again maybe it's a toxic work environment or a toxic relationship maybe it's an old way of thinking or being a bad habit that doesn't serve you anymore maybe it could be that you're grieving something and you're ready to release that energy so it can become free and something new so we're gathering the energy we're scooping it up reaching it up towards the universe and exhale releasing it on down let's do that four more times inhaling scooping up this energy reaching it on up sending it on up towards the universe reaching towards the sky maybe we come up onto the tippy toes of the feet and we release exhaling scooping this energy on up sending it on up to the universe reaching on up maybe coming up through the tippy toes activating activating and exhale to release breathing in scooping it up and exhale exhaling scooping the energy on up really hugging the inner thighs in towards one another really hugging the navel in towards the midline of the body reaching the energy on up and exhale releasing the energy on down very good very good go ahead shake it out shake it out as you rise on up shake out the legs shake it out oh releasing letting go placing a hand on the belly and on the heart space taking a moment to re-ground to be with the self how are we doing we were swaying from side to side and taking a moment of gratitude for all that you are for all that you do taking a nice big deep inhale and exhale fold on forward let's go ahead and step the right foot on back yeah i like this maybe we find that the ankle is in alignment with the hips knees in alignment with the hips we have the feet about hips distance apart we're all the way up on to the ball of the foot and maybe we walk the hands up the leg if you have a block near you you can always grab the ball of the foot if you can place the hand on the block and then kind of slowly allow that to propel you on up into a high lunge on janayasana maybe we reach the fingertips on forward maybe reach them on up let's take our first twist sending the right hand forward as the left hand moves on back maybe inhaling back through center and then exhale pivot the right foot on down heel toe the left foot to center coming into warrior two inhale straighten the left leg reach the hands on up and exhale bend into warrior two making sure that that knee doesn't go past the ankle we have that heel arch of the foot connection inhaling reach strengthen and lengthen and exhale last time inhale to reach sending that energy on up and exhale to bend see my husband hilariously laughing behind the camera at the kitten from here go ahead release come on to the heel of the foot send the left toes to face the right side of the yoga mat so both toes are facing forward wherever you're at let's go ahead and take her inter or interlace her fingers behind us send the hips forward open up in the heart space opening up to something new and exhale sending the heart on down bringing the hands up and over feeling a nice stretch in the upper back maybe we're bending and straightening the legs as we do so maybe we're finding stillness taking a nice big deep inhale and exhale last big deep breath in and exhale and release the hands on down now it wouldn't be a goddess flow without the goddess pose so let's go ahead and rise all the way on up on an inhale all right turning the heels inward the toes move outward let's go ahead just bend into the knees making sure when we bend again the knees are feeling good we're not going past the edge or threshold of the knees and from here we're going to send the hands on up and then exhale bend the elbows and bend the knees inhale to reach and exhale to bend breathing in and exhale really hogging the core and in towards the midline and last time inhale and exhale beautiful reaching the hands on up turning the right toes to face towards the right side the left toes to face forward and step it on forward to the front of the yoga mat taking a nice big deep inhale sweeping the hands to the side and up bending up and over to the right inhale through center bending up and over to the left inhale to center by the hands back to heart and belly reground maybe the feet are hips distance apart maybe the big toes are together the heels are slightly separated just take a moment to reground take a moment of pride for all that you do for all that you are for all that you are blossoming into and when you are ready let's take this into the opposite side so inhale sweep the arms out like again we're gathering something that we are ready to let go of we offer it up to the universe and exhale release calming into forward fold stunning let's go ahead and this time step the left foot on back using a block or not to rise if you want to challenge yourself you feel stable maybe we send the fingertips on back we draw the navel on in and we use our core to rise all the way on up maybe we add the twist sending the left hand forward as the right hand moves on back okay taking a nice big deep inhale and exhale maybe send the right hand forward as we sweep the left hand on back into warrior two adjusting in any way you need i'm always going to make adjustments so please feel free to make adjustments find that heel arch connection roll the shoulders on back draw the inner thighs in towards one another like they're magnets all coming in towards the midline of the body let's go ahead inhale straighten the right leg reach the hands on up and exhale warrior two breathing in inhaling and last time breathing on in exhale as we bend trace that knee that right front knee towards the pinky toe of the foot and then go ahead straighten that right leg send the right toes and we're going to do the sequence on the other side so you don't see my derriere in your face i'm just going to do the same thing on the opposite side oh hello my husband just pointed he's like uh make sure you don't step on her tail hello lalita see we get two for one today a two for one special all right from here let's try something different let's turn the heels inward the toes move outward placing the hands onto the tops of the legs pressing into the right hand and twisting inhaling back through center and exhale to twist hold for cat litter i'm gonna post yeah inhaling slowly bringing it back to center and exhale to twist and that's last round on each side inhale to center exhale twist the heart sending the heart over to the right inch inhale and exhale sending the energy over to the left beautiful inhale to straighten the legs reaching the hands on up sending the toes forward and then exhale let's come into a forward fold position it's like cat yoga you maybe should change the name of the video to cat yoga taking a nice big deep inhale and exhale taking a moment to just ground down on into gratitude maybe you too have some fur babies that are running around as you practice maybe gratitude for them to teach you to stay present to be to enjoy life and from here we'll do our last round of goddess posture so inhale placing hands onto the hips coming to rise all the way on up sending the heels inward toes point outward let's go ahead inhale the arms on up exhale bend the knees bend the elbows goddess pose four more times inhale and exhale breathing in and exhale inhale and last time breathing in exhale beautiful my friends inhale reaching the hands on up turning the left toes to face towards the left the right toes to face towards the right so it's going to look a little bit like this and then we come to step to the front of our yoga mat adjust breathe reintegrate reground let us bring it on down inhaling the arms all the way on up like we are scooping up what no longer serves us for the last time saying goodbye to the winter saying goodbye to the stillness of you in some darkness and exhale release it all into the earth like snow melting into the earth becoming fertilizer for something new let's go ahead and bend on into the knees and we come to sit hopefully not on a little black kitten let's send the soles of the feet together coming into baddha konasana taking a nice big deep inhale rising from the hill onto the crown of the head and on an exhale releasing forward so the goddess bat bastet of cats you know i want to talk a little bit about persephone the goddess of spring but the goddess of best the goddess bastet is also the sustainer the stabilizer the goddess of good luck and abundance fertility of cats and mothers she's a fierce protector and i feel persephone is fierce also in her own way i mean she is the goddess of spring eternal spring and i think it's also really important to recognize that she is one with the underworld one the queen of the underworld and hades himself in greek mythology and that's such a beautiful symbolism if you think about it it's this idea that springtime is nothing without the passing of things the releasing of things and winter is nothing without new beginnings and endings is nothing without new beginnings so they kind of depend on each other in a way so taking a moment to honor the goddess the spring the rebirth energy within you and you don't have to identify as a goddess or a woman to do it it's all welcomed taking a nice big deep breath in and exhale sighing out breathing on out opening up in the back of the heart as you send the forehead towards the feet the chin towards the chest the heart towards the feet failing to rise all the way on up last core move before we settle on down bringing the knees in towards one another melting shoulders up and back reaching fingertips on forward you can stay here as we really engage the core reaching the fingertips on up and then sending both hands to the right inhaling sending the energy on up and sending both hands to the left to make it a little bit more challenging we lift the toes or just come up onto the tippy toes we're still engaging the core muscles inhale to lift and exhale to the right inhale to lift exhale to the left you can even as you send the hands to the left bring the toes down let it be creative let it be your own maybe for some of my really seasoned yogis we send the feet on up we send the hands on up and we release and let's go for about three more breath cycles so to the right inhale don't let that back get tired to the left and if it does just release the toes inhale to the right inhale to the left breathing in to the right inhale to the left and last time inhale to right good roll all the way on down onto our back the side viparita karani for legs up the wall if it calls to you maybe placing one hand on the heart one hand on the belly maybe coming into reclined baddha konasana maybe sending the soles the feet together connecting to heart maybe the hips a little taking a moment of gratitude for all that you do for all that you are and visualizing what is blossoming within you that newborn energy what is blossoming within you you can stay here for as long as you wish meditating on what is blossoming within you this new season grounding into your priority is what matters most and the meaning making of your life but if you wish to close the practice with me and again you can stay here for as long as you wish but if you wish to close the practice with me feel free to come bringing the knees together rolling on to the side and pressing on up to your comfortable seated position all the cats have gone to sleep hopefully no the little one is on her dad's lap about to fall asleep thank you so much for practicing with me and my family i hope that this sequence this flow brought you a little bit of inspiration towards new beginnings towards rebirth towards fun and creativity and maybe got you a little bit curious on springtime goddess energy that is all around us symbolically and within us so with that my friends thank you again for everything you do for everything that you are om shanti shanti peace namaste and i will see you next time bye for now