Hey there,
My name is Lisa and welcome to your sacred space and your yoga practice for this beautiful Lamas inspired or Lunasa inspired yoga flow.
This yoga flow in reality,
Even though it's inspired by the pagan holidays of Lamas and Lunasa,
It really is for those,
If you are similar to me,
I sometimes get,
Because I have anxiety,
I am always thinking about the future,
Especially in a world where things feel uncertain and there's so much change happening in life.
I think it's really easy for us to feel like,
Am I doing enough?
Am I gonna be okay?
Are things going to be okay?
And especially if you suffer from anxiety,
It can come on like heavier waves.
And also if you're someone who's trying to release a bit of that perfectionism where you were raised in an environment.
Where pretty much you work harder,
You be better,
And you see results,
But those results seem to never reach a conclusion.
It's like you have an A,
Where's your A++,
You know?
And if you have an A++,
Where's your A+++,
Right?
You hit a certain marker in your goals,
And all of a sudden,
You have to work harder and do more.
It's not healthy.
It's not great for the,
It's not great for a hypervigilant mind.
It's not great for anxiety.
It's not great in terms of being a human being and just needing to say,
I am enough.
I am doing enough.
Lamas is the Celtic or Lunasa is the Celtic pagan holiday of the first harvest of the year.
And I can't believe we're already here in August.
Where we are heading towards the fall.
We are looking towards the future and also the ending of the summer.
Which I love the summer.
Some of us who love the fall and winter are like,
Yes,
Finally it's my time.
But with that,
It's all about the first harvest,
Celebrating the small baby steps,
The small wins.
And allowing ourselves to honor that every step forward is meaningful.
This helps break down barriers.
The energy of R.
Mental health,
This helps break down the energy of our anxieties and our hypervigilance.
This helps us break it all down into all that matters is this moment.
And in this moment,
You're doing more than enough.
So with that my friends,
Let's go ahead and start by lying on down.
Hmm.
Sometimes the hardest part about just Your first step is when you feel like you've made friends with the floor and you're like,
I don't think I could get up,
Especially if you've been knocked down.
Many a time.
It's like,
How am I going to.
.
.
It up again.
But hopefully this practice becomes your support,
Your anchor.
End.
Your foundation for resilience.
A little bit of a marker of where we can go.
How we can grow.
From especially when we feel like we're starting at base level or even.
Add a negative in a sense.
Placing one hand on the heart,
One hand on the belly,
Or I invite you to place one hand on the heart,
One hand on the belly.
And just taking a nice big,
Deep clearing inhale.
And gentle exhale.
Breathing in.
And exhale.
And last big deep inhale.
And exhale.
Taking a moment to know that in this moment of just being here and arriving at your practice,
This is already more than enough.
Maybe you just need to be here and restore.
And you have that option.
But if you wish to maybe play around a little bit more with diving deeper into movement or inviting in a little bit more movement.
Feel free.
To.
An intention for your practice that helps you honor the baby steps,
The small steps.
When you're ready.
Into wiggle fingers,
Toes.
Maybe.
Interlaced fingers taking a nice morning stretch.
You Maybe press and point and flex one foot then the other,
Yawn if you need to.
As I just did.
I didn't even realize it until now.
Maybe even place one foot on the yoga mat than the other one step at a time right now we're just here we don't think about what is to come we just go with the flow maybe we sway the knees from side to side.
And you can repeat the affirmation.
I am doing more than enough.
I'm worthy.
Of trusting myself.
I am worthy of trusting my peace.
I am worthy of trusting my joy.
We'll repeat that affirmation sequence throughout.
I am more than enough.
I am doing more than enough.
I'm worthy of trusting myself.
I'm worthy of trusting my peace.
I'm worthy of trusting my joy.
Maybe we hug the knees in towards the chest.
You can just trace and circle.
And everything is always a suggestion.
Maybe we play with something else.
Maybe we play with Happy Baby.
Maybe we play with our feet together.
Maybe we rock from side to side.
It's all really up to you and how it feels.
And from here.
Feel free to go ahead and roll onto your side.
Cradling the head,
Resting there for a moment.
Bring it back to your intention.
Slowly come to rise all the way on up.
Let's take a moment just to arrive in our seated position one step at a time.
Right now we're in seated position.
We're not even thinking about anything else.
Class could end right here.
We just allow ourselves to arrive.
How are you feeling today?
If it's overwhelmed,
If it's tired.
Anxious it's okay if it's good If it's so ready to just dive in into your practice,
It's good.
Both are beautiful.
Maybe we begin to send the heart forward and back,
Forward and back.
Taking a hold of the knees,
Rocking forward and back,
Forward and back,
You got this.
Repeating the affirmation.
I'm doing more than enough.
I am worthy of trusting myself.
I'm worthy of trusting my peace.
And worthy of trusting my joy.
Trusting your joy,
Your peace,
Knowing you're doing more than enough,
Helping you come into this present moment where there is joy,
There is some peace being cultivated maybe.
There's some self-trust being cultivated,
Knowing that you're doing more than enough in this moment.
Maybe placing one foot on down than the other.
And then placing hands onto the knees and sending the heart forward and back,
Forward and back.
Inhaling.
And exhaling as you move.
Take it easy.
And from here.
Go ahead slowly sweeping the legs in front,
Coming on to the hands and knees.
Shoulders over the wrists,
Hips over the knees.
Trace circles with the hips one way.
And then in the opposite direction.
Maybe tracing circles with the heart.
Over the left wrist or over the right and just tracing these circles.
In a way,
Owning circles,
When I think about circles or cycles.
It can be fun,
But if we feel like we're spinning in a circle or on a hamster wheel,
It's not fun.
And I feel like when we're trying to force ourselves to get somewhere,
But life is saying,
Please be present.
We can feel like that hamster wheel kind of energy.
So.
Allowing yourself to just be in the flow,
In the circle of life.
Be in this cycle wherever you're meant to be.
Knowing you are exactly where you are meant to be right now.
And from here.
Let's take traditional cat cows.
Shoulders over the wrists,
Hips over the knees.
Go ahead,
See if you can send the belly on down.
Scoop the heart through the gateway of the arms.
Roll the gaze forward and up.
Exhale,
Tops the feet to the floor,
Round in the upper back,
Chin comes towards the chest.
Breathing in,
Inhaling,
Sending the belly on down.
Sending the heart forward and gazing forward.
And exhale to round.
Just allowing yourself to continue at your own pace.
Let everything fall away,
Especially if you're in a transition season.
I'm definitely in the beginning of a transition season.
Sometimes it feels like fall and spring in my life at the same time.
Lots of things growing and coming up,
Lots of things falling away.
So if you feel like you're at that threshold in that transition,
Allowing yourself to just trust.
I trust myself.
I trust I am doing more than enough.
I trust my peace.
I trust my joy.
Two more breaths.
Cat-cows,
Notice that my feet are moving.
When the belly comes down,
My toes are curled under.
Gives me an extra stretch.
And then when I'm at the top,
The top of the feet,
I round.
And from here,
Press into the hands and feet,
Curling toes under,
Lifting the hips up nice and high.
Ooh,
Coming into your first downward facing dog.
And I feel them calf muscles talking to me.
And feel free.
Begin to pedal out the legs,
Bending through one leg,
Reaching through opposite heel.
Ooh,
Them calf muscles sometimes talk to you.
Especially if you've been walking a lot,
Running.
Really spread the wings of the shoulder blades side to side to create some space in this downward dog.
Press the floor away,
Send the hips up nice and high.
Using your core to send the hips up nice and high and reaching the heels on down.
It's okay if the hills don't touch the floor.
We're going to take our first couple of baby steps.
Gaze between the hands,
Pedal out the legs,
And just walk the feet a little bit forward and continue to pedal.
You got this.
Walk them a little bit closer.
Maybe pedal.
Connor,
The baby steps are challenging,
But we got this.
Baby step here,
Maybe no pedaling,
Maybe it's just coming into a little bit more of a forward fold or maybe we lift one heel than the other.
That's a calf workout.
And last one.
This time coming to Forward Falls.
Baby steps are sometimes more challenging.
Sometimes harder to take baby steps than to just leap into it.
You can honor the challenge of both.
Perfect.
Take a hold of opposite wrist forms or elbows.
Come to really sit.
Or I should say.
Come to send the belly on to the tops of the legs.
Way.
Feel that nice traction.
Clearing breath.
Big clearing breath in.
Exhale.
When you're ready,
Slowly release the hands on down and see if you can stack vertebrae on top of vertebrae.
Thinning shoulders.
Up towards the ears back down and forward.
Go ahead and release.
Come to the front of the yoga mat.
Let's go ahead and dive on into our baby steps a little bit more.
Inhaling reaching the fingertips all the way on up towards the ceiling swaying from side to side and it's like a compass your hands are like a compass rocking left to right left to right but still pointing north feeling your feet grounded into the earth.
Take a nice big deep inhale.
And exhale,
Fold forward.
Hmm,
Bending the knees.
Let's do that again.
Inhale,
Sweeping the arms all the way on up.
We're just focusing on this and exhale,
Release and continue for three more breaths at your own pace.
Inhaling,
Reaching the energy to the side or reaching hands to the side and up and exhale.
Breathing in.
And exhale.
Last breath.
And exhale,
Just release.
Exhale,
Fold.
Go ahead,
Gently step the left foot on back,
Bring the left knee on down to the earth.
Send the hips forward and back,
Forward and back.
Allowing yourself to flow and move.
Let's go ahead and from here as we bend all the way on in on to the right knee hugging the inner thighs in towards one another see if you can sweep fingertips forward and up coming into a low lunge.
If you want to bring the top of that back left foot to the floor,
You can.
Sometimes it feels more stable to curl the left toes under,
So you have those two options there.
If you want more support,
Feel free to grab a block.
Should have said that at the front of your,
Or at the start of the video.
You can always place a block on down and place one hand onto the right knee and that's a nice way.
Just keep hugging the inner thighs in towards one another.
But it's a nice way to get into that.
Um.
.
.
Left hip muscle stretch.
Either way,
Take a nice big deep inhale.
And exhale.
Last big deep inhale.
And exhale,
Go ahead,
Slowly release the hands on down.
Go ahead,
Curl left toes under.
See if you can lift the left knee,
Ground down through the left fingertips and sweep that right hand all the way on up.
Feeling a nice stretch and a twist here.
Take a nice big,
Deep inhale.
And exhale.
Last big deep inhale.
Exhale,
Release that right hand on down and take a baby step forward.
Then pivot the left heel on down on a 45 degree angle and let's come into pyramid pose.
You can bend the right knee if it feels good and bend to the inside of that right leg if it feels very good.
You can begin to straighten the right leg or even come up onto the right heel of the foot.
You can even use one or even two blocks to do so.
Inhale,
Lengthen,
Sending the right hip on back.
Exhale to fold.
Just breathe.
Inhaling.
And exhale.
Honoring this moment,
This step right here.
When you are ready,
Take a nice big deep inhale.
Exhale,
Bend on in to the right knee.
Ground down through the fingertips,
Placing the fingertips at the front of the yoga mat,
And lift that left leg all the way on up.
We're lifting,
Lifting,
Lifting in a supported warrior three.
And then maybe we can use our core to come to rise into warrior three.
I know,
If you fall.
It's all good.
Your hands are right there and you can always place your foot down.
Let's play for about one more breath.
And focus on Adrishti,
It's that spot on the floor that we can just rest our gaze on.
Without holding anything.
Hopefully come to rise,
Maybe.
The toes come to the earth.
We come into a tree pose.
So the toes can be resting,
We can use a wall,
My ceiling is sloped.
It's a challenging practice,
But you have this.
Can you honor those little steps that you took to come into this beautiful balanced posture?
Maybe placing the left foot taking a step up to the inside and again honoring all the baby steps.
Maybe we wrap two peace fingers around the big toe.
Maybe we start to extend it out.
But on are every step you're at.
I'm gonna stay here for you guys.
Breathe.
Heavily close the eyes and just feel our balance.
Until eventually we take our toes off the earth.
Trust ourself.
I repeat the affirmation,
I am doing more than enough.
I trust myself.
I trust my peace.
I trust my joy.
And when you're ready,
Release.
Shake it out.
Let's do the opposite side.
Great work.
We're almost done.
Inhale,
Sweep the arms all the way on out,
Reaching the hands all the way on up.
Inhale,
Bending up and over to the left.
And now back through center.
And bending up and over to the right.
Inhale back through center.
And exhale,
Swan dive all the way on down.
And stepping the right foot on back.
Bring the right knee on down to the earth and finding your lunge.
Again,
You can use a block if that feels better and just come on in,
Rising on up or you can reach fingertips forward and up,
Bending on in.
The back of the foot can be down.
Or up.
And don't worry,
I didn't forget our hole.
Forward,
Back,
Forward,
Back movement.
Take a nice big deep inhale.
The next time.
Last big deep breath in.
And exhale,
Release and begin to curl left toes under and sending the energy of the hips forward and back,
Forward and back,
Rocking.
Using your blocks if you need to.
Maybe you can use,
You know,
A block to the inside and we rock forward and back.
That actually feels quite lovely.
Let's play here for about four more breaths.
Repeating the affirmation.
I am doing more than enough.
I trust myself.
Trust this peace.
I trust my joy.
When you're ready,
Go ahead,
Ground down through all four corners of the left front foot,
Ground down through the right hand.
Right toes are curled under,
Lift the right knee off the yoga mat,
And then see if you can twist the inside of the left leg,
Reaching that left hand on up nice and high.
Inhaling.
And exhale,
Gazing down if the neck hurts at all.
Hugging the inner thighs in towards one another.
Lifting the hips up nice and high.
Last big deep inhale.
And exhale,
Slowly swim that top left hand on down.
Go ahead,
Baby step.
Step that right foot on in.
And pyramid pose.
You can always use a block.
Sometimes I like to take one block and just place it to the front of that front foot that I'm on.
And then inhale lengthen,
Sending the left hip back as the right hip moves forward and exhale.
And again,
Find the position or the pose within the pose that works best for you.
Maybe it's bending to the inside.
Maybe it's keeping a slight bend in that front knee.
Maybe a slight bend in that back knee.
Whatever feels good,
Honor it.
I just want you to continue to inhale to lengthen out of the hips and exhale to breathe and soften.
Keeping a nice engagement in the quads and the top of the legs.
And not putting too much pressure on the hamstrings.
Last big deep inhale.
And exhale,
Bend all the way on into that left knee,
Move the block to the side,
Ground down through the fingertips,
Ready for supported warrior three.
Kick that left foot up nice and high and see if you can use your core and that strong leg to rise if you fall.
Okay,
You fell.
You can get into it again.
You have so many chances and you can always come back to this practice as long as you want.
It's here for you.
For as long as you wish.
The support is here.
Beautiful,
And from this supported warrior three.
Can you maybe transition into your tree?
Honoring the baby steps,
Even the falls along the way.
Falling is how we get better.
So a note on falling.
If you fall in your practice,
That's good.
You're gonna get really good at the pose.
Human beings get better with falling.
And that is why babies when they fall and they get back up.
That is huge for a parent.
And if you are a parent watching this or practicing with me.
You know that seeing your baby get up after fall is.
Just one of the most enriching parts of it all.
So having a child fall and pick themselves back up,
It's very encouraging.
It's part of the development,
It's part of how they're going to eventually go from crawling to standing,
To walking,
To running,
And eventually running marathons.
So find your tree pose within the pose.
Maybe the toes are on the earth.
Maybe we take a step to the calf,
Past the knee,
Never on the knee,
Never on the knee.
Pass the knee.
Onto the thigh.
The knee can bend forward and back and out side to side.
So I don't want that foot there because we are making we're pressing the inner thigh or that calf into the foot foot into the calf.
I don't want your knee being what we press.
Ah!
And then eventually,
Maybe two peace sign big toes or two peace sign fingers around the big toes.
There it is.
My hand is out to help with my balance.
And we'll stay here for about two more breaths.
Keep playing.
Maybe repeating the affirmation,
I am doing more than enough.
I trust myself.
I am.
Worthy of this piece.
I am worthy of this joy.
And when you're ready,
Go ahead,
Release.
Stunning come to the front of your mat if you're not already there.
That should feel nice.
Should feel nice tingly on the lower legs and he'll sweep the arms up.
Nice and high and exhale come into forward fold bring your feet as wide as the yoga mat and that should give you a nice counter stretch way from side to side.
Being kind to yourself,
No,
No self-judgment,
No being hard on yourself,
No perfectionism,
No criticism,
You're just here.
Beautiful.
Two ways to come down that I've been exploring with with all of you,
So.
The heels can come inward,
The toes can come outward,
And we can take a nice squat.
This is so important.
I see a lot of people in Asia being very comfortable with this,
And this is great for extending the colon.
For constipation,
For colon cancer and colon rectal cancer,
All of that,
This can be helpful.
In terms of also,
You know,
Of course,
Eating your leafy greens and going for your doctor checkups and all of that.
But this is also really good squatting,
Great way to just decompress the colon.
Another challenging way.
I see a lot of.
.
.
I don't know how they do it,
But.
.
.
And then they kind of lean forward.
I don't know how that happens.
I always fall back.
I don't know.
I see so many girls do this and just lean.
That's really cool.
But if that is a lot for you,
Feel free to just bring that.
One neon down.
Then the other and come into hero pose.
We're going to probably go there anyway.
So if you're in your squat,
Whichever squat you're playing with,
Feel free to bring one knee on down than the other.
And come into hero pose now we're going to get the top of the feet the feet have been flexing a lot Just want to give a nice stretch.
If you're like me and have super tight tops of the feet,
Remember baby steps.
We want to honor our feet,
The little things.
Feel free to just lean back slowly.
Until you feel a stretch.
You can even use a block.
Underneath the sitz bones.
Kind of get a consistent stretch but I like the method of because I have super tight ankles and tops the feet I like to just Slowly walk my hands back,
More and more and more.
Kind of come into like a rabbit pose.
That feels really good too.
Forearms on the ground,
Chin towards chest.
And eventually let's take a child's pose.
Bring the knees mat distance apart and come to rest.
You did absolutely amazing.
If you are like me,
Recovering from perfectionism.
And self-criticism.
Know that you are not alone.
We're all in it.
Some of our voices are louder than others.
Some of us are more aware of the voices than others.
But the beautiful thing is you're doing your best to counteract that energy and say,
No,
The facts are.
You did this whole practice.
The facts are you are here.
The facts are you are trying.
That's pretty amazing.
It's seemingly small.
But those seemingly small wins.
Or what creates.
Big win.
You can't get the big wins without the small ones.
So celebrate your baby steps,
My friends.
Take a nice big deep inhale.
And from here,
Slowly come on up.
You can play around with yogi's choice if you want.
You can pause the video and play around with yogi's choice.
I always like to come into a simple forward fold,
Sweeping the legs in front.
And yeah,
Baby steps.
Hug the knees on in,
Take a hold of the feet or the ankles,
And then one step.
And the net.
And slowly come into forward fold.
Uh.
.
.
And then you're ready.
Inhaling coming to rise and exhaling coming to lie on down.
And we're back to where we started but this time maybe we feel a bit different.
Never be afraid to start again.
Never be afraid.
To honor where you are at in your journey.
Exactly where you need to be.
Repeating the affirmation for one last time.
I am doing more than enough.
I trust myself.
I trust.
I trust my joy.
And when you're ready.
If you wish to close the practice,
Feel free to roll onto your side,
Cradling,
Coming on up.
I think I even got lost in that practice a little.
I really enjoyed it.
Thank you so much for joining me.
Let me know how the practice served you.
And if you want more videos or classes on working with self-criticism,
Or more like spirituality and everyday mysticism with a little bit,
You know,
To help everyday life because.
I just,
That's something I'm very passionate about sharing with you guys.
But,
Until next time.
Om Shanti Shanti Peace my friends.
Namaste.
Thank you again for joining.
Bye for now.
