Welcome,
Everyone.
Welcome,
Welcome.
Ah to this new moon aim cancer somatic yoga flow in the zodiac sign of cancer hopefully you have a blanket some water If you need it,
As I dive on into the theme of today's class,
The new moon in Cancer.
I don't have the astrology,
I kind of want to dive on into just the symbolism of the zodiac sign of Cancer.
Cancer is the crab and if we look at the wheel of the zodiac year we have Aries which is all about beginnings and starting things fresh and diving on in and embracing life.
With Taurus,
Which is about finding the pleasure in life.
It doesn't need to be go,
Go,
Go.
Just finding that beautiful pleasure.
And then we have.
.
.
Gemini about sorry I laugh because Because I love that once learning the pleasure having the pleasure and doing the thing We want to learn we want to communicate we want to adapt we want to evolve And as we learn,
Adapt,
And evolve,
We dive on into the zodiac sign of cancer,
Which is underneath all of the everyday stuff underneath this and you and me.
Their emotions.
Their feelings.
And what are emotions and feelings?
Why do they exist?
Well,
For one,
They make us better human beings,
Literally and evolutionary-wise.
We experience joy,
So we know what to move towards or where to go.
We experience sadness because it's the recognition of there was something we cared about so much and caring about something also helps with human evolution and life.
And living more in the present moment and being more intentional.
Shame,
Which I always practice with the release of,
Was designed to let us know,
Hey,
You could lose human connection.
You could lose the people you care about.
You can be ostracized from your tribe.
As historians have said,
We were really tribal.
That's how we survived to this point.
So we have all these emotions which Sometimes because I have a lot of motion,
Sometimes like this is really intense and unnecessary,
But it actually isn't.
If you are an emotional person.
Or if you are someone who is used to constantly being in an environment where emotions have to be put aside,
We know that emotions is kind of like the indicators on a car.
The gas light goes on,
We need.
We need gas.
The check engine light goes on.
We should go check that engine.
The light switch goes on.
OK,
The lights are on,
So I can see in the dark.
Seat belt.
You know a little beep beep beep for the seat belt.
All of that are like emotions to human beings.
They let us know.
But we can't let those things drive the car.
We can't let the gas light or the seat belt alarm force it to drive the car.
We have to drive the car.
We have to navigate.
And inner healing journey.
It's not about highs.
Only chasing the highs and avoiding the lows.
For somatic yoga specifically,
Which is learning to trust the body and allow the body to be the teachers based on the indication.
We are allowing ourselves to learn a little bit more about who we are,
Where we're at,
What we need.
So if we allow ourselves to sit,
Somatic yoga is kind of like sitting in the seat of the car,
Noticing the check engine light and immediately driving to the gas station.
Or the seatbelt and putting on the seatbelt.
Somatic yoga allows us to tune on into these little alarms and these little beeps.
And these little signs.
So if you are a beginner and new to somatic yoga,
The hardest challenge I have for you is to Practice developing a relationship with trusting the body.
If you are a seasoned yogi and you're like,
Yes,
I need this hip openers,
Juicy stuff,
Have fun with it,
But be mindful that putting on the seatbelt or forcing yourself to drive to the gas station,
You're speeding down to the gas station.
Sometimes we get lost in the sauce of it could lead to injury.
So we want to be mindful of as we move.
And especially as we're starting out,
Even if it feels good,
Try 15,
20%.
How does it feel?
Am I forcing myself?
Am I going too far?
Am I pushing past my edge unintentionally?
Because sometimes it feels so good,
We don't realize that we're stretching,
Stretching,
Stretching to a point past.
He'll return.
So let's be mindful of that.
And let's tune on in to our practice.
I could say so much about emotions and cancer receipt,
And I could go on and on,
But we got to move.
We got to move.
So coming into your comfortable position,
It could be cross-legged,
It could be one leg out.
It could be lying down.
And feel free to mix it up.
I'm taking a moment to,
We're gonna do something different.
It feels good to sway from side to side,
To move a little.
For those of you who are told as children,
Stop fidgeting,
Or told as adults,
Stop fidgeting,
Now is your opportunity to fidget a little.
You can fidget.
Just taking a moment to be aware.
What you're toying with.
How you're moving.
How you're feeling.
Coming inside into a.
.
.
Little home you've built for yourself like the crab and its shell.
The four corners and the body.
And the outside world is that shell.
I invite you to breathe in.
And sigh out.
Maybe sighing,
Maybe making sounds.
Do that two more times.
Inhaling.
And exhale.
Last big deep inhale.
And exhale.
Mm-hmm.
Finding stillness whenever you need.
Noticing.
How are you emotionally feeling today?
There could be so many emotions.
It could be that your emotions have no words or labels.
It could be a color.
Or a texture.
Put in a big Elmo.
How are you doing today?
How are you feeling today?
How's everyone feeling?
Feel free.
To be that Elmo from Sesame Street for yourself.
How are you feeling today?
Physically,
But also ideologically.
What's the emotion behind it?
If it's tight,
It could be frustration,
Like,
Oh,
My body's so tight today.
If you're tired,
It could be a little burnout,
A little like,
I need to go to bed.
It's joyful.
You may feel the body's in alignment.
But there's that emotion body connection I want to play with.
It could be you feel nothing.
That's okay to nothingness.
Is actually a feeling.
From this beautiful space,
I invite you to set an intention for yourself,
Whatever that is for you today.
And from here,
Take a nice big deep breath in.
And exhale.
Beautiful.
My friends,
Let's go ahead and inhale the arms on up.
Notice I'm moving side to side.
You don't have to.
I invite you to trust where you want to go,
Maybe moving from side to side as you inhale the arms up.
And exhale the arms on down.
For those of you who are new to yoga,
All of this feels new.
So explore the newness of it.
Like,
Okay,
Maybe it feels good to move from side to side.
Maybe it feels good to.
.
.
Have my arms down a little bit longer.
I have my arms up a little bit longer.
Maybe it feels good to interlace fingers and maybe stretch from side to side.
Notice as you go to the side,
Really press.
If you're pressing up and over to your right,
Really press the left shoulder on back and feeling a nice stretch on the side of the body.
And inhale back through center and moving up and over to the opposite side.
And just allowing yourself to play with maybe side to side,
Up,
Down,
A little bit of both,
But those are If you are an artist or you love drawing or coloring or painting.
Or even,
Hey,
Photography,
You're in the boundary of a set or a subject.
This is kind of your subject right now,
The playing with the side to side seated movements.
And you can color or create within that.
Maybe it's.
.
.
Placing one hand down and moving from side to side.
I'm your guide for this class.
I'm not going to tell you exactly what to do.
I'm kind of.
.
.
Your gardening teacher.
I can tell you the seeds to plant,
How to cultivate them,
How to nurture them or different ways to nurture them.
But at the end of the day,
It's all up to you.
It's your garden.
So feel free to play around.
Maybe we even come into a twist,
Maybe reaching the hands up and then twisting,
Sitting right hand to left knee and left hand behind.
Inhaling to lengthen.
Exhale to twist.
And take it into the opposite side maybe.
You don't have to do it,
Just a suggestion.
Do whatever feels good.
Inhaling,
Really lengthening if you're in the twist.
Exhaling.
Beautiful.
Slowly coming back to center.
A couple more movements of the arms in any way that really feels good.
Maybe we even play around the little belly dancing wave arms.
It's like one arm comes up as the other arm comes down.
You kind of flick in the wrist.
Beautiful.
Side to side movement.
Hmm.
And when you're ready,
Go ahead,
Release,
Send the heart forward to the side,
Back into the side,
Doesn't matter which way you go.
Just tune on into how it feels.
My lower body was like,
Oof.
One of my favorite,
She's such a sweetheart and I was very lucky to connect with her over the pandemic.
She's a really cool.
.
.
Yogi and she said,
And sometimes getting back into your practice feels like you're stepping on fall leaves.
You're feeling the crunch.
You're maybe hearing a little snap,
Crackle,
Pop.
You're feeling like the edginess of it.
And that's okay to feel that.
I loved playing in the leaves as a kid,
For those of you who experienced all four seasons.
Fall as a child,
Winter even,
Is kind of fun because you get to play in that.
That release.
You are ready.
Slowly come to bring one foot out and then the other.
Let's take a moment to show a little love to our feet.
In yoga philosophy,
Feet are connected to root chakra.
We'll be doing a lot of sacral chakra themes,
Which is that water,
That creativity,
But I want us to dive on into our roots for a little bit because that's the support before we get into sacral.
Massaging our feet,
Massaging our ankle,
Our calf muscles.
Giving the lower body a little bit of love.
Because our feet is the foundation.
Breathing in and exhaling into all the tight parts.
Ooh,
This feels nice.
When you're ready,
Take it into the opposite side.
It will stay on the opposite side for about 5 breaths.
You can stay here though as long as you wish.
You can even go into Shavasana.
Because I can't see you,
You can do whatever it is that you need to do.
Last two breaths and massages really go around the ankles,
The Achilles tendon.
Can be so sensitive.
The arch of the foot.
When you're ready,
Release.
Oof,
Wiggle the toes.
Flex and point,
Flex and floint a little.
Perfect.
From here,
Ground down through the feet,
Posture check.
Many of us,
There's this part,
This part,
This spot part,
This part,
This spot right behind the heart center.
In the thoracic spine or part of the thoracic,
The upper part of the back.
And we tend to,
It tends to hold on a lot of pressure.
And we tend to go like this.
And they want us to really activate through the heart like a string is pulling the heart forward.
And then lengthen like another string is gently guiding the head up to the universe.
And that's the posture.
Notice how maybe our core is activated,
Our inner thighs are activated,
Really get grounded through the sit bones to feel that activation.
From here,
We're gonna go ahead and send that heart forward.
And exhale,
Move through that posture,
But then send the heart back and around.
Maybe we rock on the heels of the feet.
Maybe we don't.
Maybe we ground through the heels of the feet.
It's up to you.
Begin to rock forward and back,
Forward and back.
Allow yourself to just move.
Based on however you need to move.
Beautiful work,
My friends.
Take a nice big deep breath here.
And exhale go ahead slowly come back through center find that posture again grounding down through all four corners of the feet nice elongated spine,
I should say,
Or crown of the head elongated.
And when you're ready,
Go ahead.
Send the feet over to the side.
Come on to the hands and knees.
I'm going to utilize my blanket for my knees just because it feels so good.
My cats may have slept in it,
So it's a little bunched up.
When you're ready,
Go ahead slowly come onto the hands.
And feet if you have broad shoulders like me see if you can send those pinkies the pinkies of the hands just a little back so the index fingers point forward and really spreading and grounding down like cats kneading into a mat Finding neutral tabletop position,
Press the floor away.
Gently hug the inner forearms in towards each other.
A slight bend in the elbow to really feel that connection in the upper arms.
Hugging navel and ribcage on in finding a nice neutral back Take a nice big deep inhale.
Exhale,
Sigh out.
From here,
They curl the toes under,
Press into the hands and feet.
Can you just lift or activate that lifting energy of the knees up off the element?
I want you to feel your core.
And then keep that core position and then.
Really release.
Feeling that holding,
Take a nice big deep inhale.
And exhale,
Go ahead,
Release it all,
Send the belly on down,
Gaze forward,
The heart naturally scoops forward,
Tailbone naturally comes up.
And exhale,
Press the floor away.
Ground and upper back chin comes towards the chest.
Inhaling,
Scooping the heart forward,
Gazing forward.
And exhale to round now this is where we can get a little wicked and fun maybe send the heart over the right wrist over the left Maybe we trace circles.
Like there's a paintbrush at the edge of her tailbone.
I am.
35.
And what I'm learning about 35 is.
.
.
If I am not consistent with my practice,
I will feel weird.
New little like,
Oh.
That's,
That's a little tight.
Little tight.
More than usual.
That feels like consistent irritation and pain and inflammation.
My mom's like,
Welcome,
Welcome to the journey.
But key is consistency,
Right?
To be a little bit more tender with ourselves as we age,
As we grow,
As we become wiser and more full human beings.
To allow ourselves to be tender.
And continue to send the heart over the right wrist and over the left.
Continue to play somatically.
How can you be tender with yourself at this moment,
Regardless of where you are on your life journey?
Maybe you can scoop skimming the nose over the mat.
Maybe we play around with just sitting on towards the heels and rocking from side to side.
This rocking from side to side feels so good on my shoulder blades.
Maybe we begin to lift one hand in a circular motion up and down.
Maybe the other.
Let's play for about six more breaths in Dancing Cat-Cow.
What feels good?
What feels edgy?
And just being aware.
Of where we are at.
Maybe we'll create ujjayi breath,
An oceanic breathing,
Inhaling through the nose.
Like you're trying to fog a mirror,
Exhaling,
Constricting the back of the throat,
The lips are sealed as we exhale through the nose.
And out.
Constricting the back of the throat and exhale.
Gently breathing in that way.
Last two breaths.
Beautiful,
When you are ready.
Let's go ahead and slowly come back to neutral tabletop position.
You can bring the knees back in alignment with the hips.
Press into the hands.
Girl,
The toes under.
Press into the hands and feet.
Lift the hips up nice and high.
Come into your first downward facing dog and begin to pedal out the legs.
Bending through one leg,
Reaching through opposite heel.
Noticing any tightness.
Feel that elongation in the spine and really Spread your wings of the shoulder blades from side to side.
Or not.
Two,
Crowded around the neck,
Sway the head.
Yes and no.
Keep drawing the navel on in as you send the hips up and you draw the heels down a little as far as they can go.
They don't have to go all the way down to the mat.
Just feeling a nice stretch in the hamstrings.
And let's get creative from here.
How do the hips feel?
Do we want to bring the feet a little bit wider maybe?
Play from side to side.
I love this one.
Maybe you want to bend and straighten.
Coming into plank position.
And straighten.
You want to find our Child's Pose.
Let me bring the knees down for a moment and come into Child's Pose.
Taking a moment to be inward.
Whatever it is,
Allow yourself to explore that for four more breaths.
I'm going to go ahead and maybe play around with downward dog to plank and then that side to side movement.
Maybe point to upward dog.
Last round of play,
Make it juicy.
Have fun with it.
And from here.
Coming into Downward Facing Dog.
Take a moment to just be in downward dog.
Slowly walk the feet towards the hands coming into forward fold at the front of your yoga mat.
Let's flow a little.
So really grounding down through the feet.
Feet are about hips distance apart.
Go ahead,
Inhale the arms on up,
Reaching the arms out to the side or forward or whatever feels good.
Reaching on up,
Bending up and over to the right.
Inhaling back to center,
Bending up and over to the left.
Inhaling back to center,
Bending the knees,
Coming into forward fold.
We're gonna do that four more times.
Inhaling to sweep to rise.
You can play around with different kind of movements.
We can stretch,
We can release,
But I want us to think about any sort of emotions,
Any sort of emotional weight we're carrying.
Reaching on up,
Elongating,
Sending that up towards the sky.
And on the exhale,
We release.
We release the emotions,
We let it down,
Go towards the earth.
Inhaling.
Scooping anything up that doesn't serve you,
Offering it to sky,
To universe and exhale slowly.
Coming into forward fold.
Remembering not to rise too fast.
Risk getting lightheaded.
We don't want to bend and snap.
You want to kind of just slowly make your way up.
Play around with maybe being at the top.
Finding your equilibrium.
When you're ready,
Slowly coming into forward fold,
That Uttanasana.
Last two rounds at your own pace.
Remembering to breathe,
To move,
To let go.
And last round.
Beautiful,
Come meet me in forward fold whenever you're ready.
Allow the knees to be as wide as the yoga mat.
Really bend the knees and send the belly on down as well as the heart space.
Swing,
Getting a nice stretch in the upper body from tailbone to crown of the head.
So a nice activation in the inner thighs.
So sacral chakra is that point,
That energy point in yoga philosophy that is right under the navel.
But right above the tailbones or pelvis area.
And it's all about water and flow and creativity.
Can we sway from side to side in a way that feels like water?
Can we invoke the energy of water?
Honor this season the water sign the zodiac sign to honor the moon new moon and cancer.
Beautiful.
Maybe sway,
Shake the upper body,
Whatever it is you need to do,
And just do it gently.
Remembering for my seasoned yogis.
To just stay grounded.
I can get carried away,
I can shake a lot and then I'm like,
Oh,
I'm a little dizzy.
And go ahead,
Feel free to step that left foot on back,
Bring the left knee on down,
Sending the hips forward and back,
Forward and back.
If you need a block or you have access to blocker books,
You can always place hands onto the block and it can help you lift up out and you get a little bit more space in that back and forward motion,
Back and forward.
And as we move back and forward.
Maybe we mix sound?
Maybe we don't move back and forward,
Maybe we stay kind of in one position or the other.
Try not to overthink,
Do what feels good.
Maybe.
We play around with heel-toeing our left foot to the outside edge of the mat,
Sending the toes outward,
Adding a new little lizard pose,
Placing the hand onto that right thigh and then opening up in the chest.
And then maybe straightening and leaning it back.
Maybe playing with that for a little bit.
Lizard.
To a variation of runner's lunge.
Or half Hanumanasana,
Half split.
Last big deep inhale.
And exhale,
Beautiful heel toe.
The right front foot back,
So that's in alignment with the hip.
Make sure that left knee is in alignment with the hip.
Let's come into our Anjaneyasana,
Inhaling,
Sweeping fingertips forward and up.
I was practicing with my Pedro last night with my husband and I'm like,
As long as you feel that left hip or that back leg,
Feeling a nice stretch,
I'm noticing it's okay to have a shorter stance.
So maybe your hip,
Your Anjaneyasana is here and that's perfect.
As long as you're feeling a nice stretch and inhale,
Maybe we back out and exhale,
Just go in a little bit and just again,
Move how you're feeling.
Maybe we incorporate the arms and we,
Give ourselves a hug,
Whatever it is,
Whatever it is.
I like to pretend I'm taking off something that doesn't serve me anymore.
Nothing around.
For three more breaths when we find a runner's lunge as we come on in.
I'm just moving in a way that feels good.
Last movement here.
I'm just holding in our ingenie,
So finding our lunge.
Grounding down.
Through the right heel.
Involve the foot as we hug the inner thighs and towards each other.
You can place hands onto the knee.
For those of you who want to feel that nice,
Beautiful stretch,
Feel free to reach the fingertips up and over.
Whatever feels good.
Sigh Stunning.
Go ahead,
Release.
The hands on down,
Heel toe the right foot to center,
Then lift the left knee off the yoga mat,
Pivot the left heel on down and windmill the arms into warrior two.
And on into the right knee.
Send the shoulders away from the ears.
Adjust in any way you need.
So the right front heel of the foot is making an imaginary line cutting that or connecting to the arch of your back foot.
And from here,
Inhale,
Straighten the front right leg,
Reach the hands on up.
Maybe we cross at the wrists and exhale.
Maybe we play around with a little bit of that one arm down,
One arm up,
But all we're doing is bending and straightening,
Moving in any way that feels good.
Maybe we reach the hand up and over.
Maybe we move like our emotions,
Maybe our emotions right now.
You're feeling a little zen.
So we move a little zen.
Maybe we're processing something.
So we're moving through anguish or grief.
Or confusion.
Let's play for three more breath cycles,
Whatever it is you need a warrior to.
Last breath here.
And find your beautiful warrior two stance.
Straighten the right leg.
Turn the right toes to face the left side of the yoga mat.
And let's play around here,
Moving from side to side,
And maybe incorporating a little bit of a forward fold.
So my booty ain't in your face.
I'mma turn,
But you don't have to turn.
And just playing around with different.
Different movements,
Maybe it's a forward fold.
Maybe it's something completely different.
Making sound Moving in a way,
Moving the hips,
Maybe that feels good.
And if emotions naturally come up,
Just let them.
Like waves coming up.
Can we inhale?
Can we exhale?
Maybe we're not feeling emotions.
Maybe right now we're just feeling a lot of physical sensations.
And how do the physical sensations allow us to feel?
What signals are coming up within you.
Beautiful.
Coming into wide-legged forward fold.
When you're ready,
Coming to meet me.
And when you're ready,
Walk the hands all the way over to the right foot.
Up onto the ball of the left foot.
I'm going to switch,
You don't have to.
And step back.
Into your plank pose.
Take a nice big deep inhale.
Exhale,
Send the heels forward and back,
Forward and back.
Last two breaths,
Inhale.
And exhale.
And when you're ready,
Go ahead,
Release the knees on down.
Find a cat-cow,
A dancing cat-cow somatically if it feels good,
Or you can go through your vinyasa.
You can do knees,
Chest,
Chin,
Or chaturanga,
Or whatever feels good.
You can do a little bit of both.
I actually don't want us to go into downward dog.
Whatever you choose,
Play around with dancing cat-cow,
Diving on into that somatic movement once more.
This also might feel really good if we experience tightness in the back because sometimes going from a back bend immediately to downward dog can feel pretty intense.
So kind of having that transition.
Can feel a little bit more supportive.
Last breath here.
And you can always come into child's pose if you need to.
When you're ready,
Come meet me in downward dog or child's pose or find that pose.
Within your practice that you need,
Just breathe.
Come into stillness,
Check on in.
All right,
Let's do the opposite side.
Gaze between the hands,
Walk the feet.
Towards the front of the yoga mat.
When you're ready,
Bend the knees,
Inhale,
Sweep the arms all the way out to the side,
Reaching the hands all the way on up,
Thinking about whatever it is you need to release,
Offering it up to the universe.
Exhale,
Let it go,
Fold forward.
Uttanasana,
Stunning.
Go ahead,
Step the right foot on back.
Bring the right knee on down to the yoga mat,
Sending the hips forward and back,
Forward and back.
Moving in a way that feels good moving at a pace that feels good.
This is your practice.
This is your world.
Maybe we incorporate a little bit of that lizard pose by heel towing the left foot to the outside edge of the mat making sure the toes are in alignment with the with the knee And then again,
We're just playing around with this variation of half runner's lunge or not.
We could stay in lizard pose.
We can utilize sound and breath.
It sometimes is really intense,
Especially if you're a beginner yogi.
You go to a yoga class and people are.
.
.
You know,
Like a group yoga class.
It's really intense.
If that is your vibe,
Though.
Is the perfect time to make sound to do it to cry on the yoga mat if you need to.
But if you are new,
Play around again with just what am I feeling?
What's going on?
How's my body feeling?
You may never want to go into that sigh.
It may feel good.
You may play around with it and be like,
Oh,
This actually feels really nice.
Those actually are great for the nervous system,
Those sighs,
Somatically.
All right,
When you are ready.
Playing around or done playing around.
Satisfied.
Heel toe the left foot to center.
Find that knee hip connection and then again inhaling into Anjaneyasana.
Backing on out and bending on in.
Backing and bending and playing around with different types of movement again,
Based on what feels good.
It can be different than the other side.
Two more breaths.
Last big deep inhale.
Exhale taking a moment to just find stillness in your Anjaneyasana,
Bending on the aim to that left knee,
Finding that connection.
Gorgeous.
When you're ready,
Release.
Heel toe the left foot to center.
You know what this is,
Warrior II.
Lifting the right knee off the yoga mat,
Pivoting that right heel on down,
Using your core to bend on aim to left knee and windmilling into Warrior II.
We kind of lead with that.
Backhand.
And then from here,
Making sure you find that heel arch alignment,
Trace that knee towards the pinky toe,
Have that foundation,
Which is that root chakra foundation,
And then we play around with moving in a way that feels good,
Straightening that left leg.
And bending,
Getting a nice stretch in the hip.
Moving in any way that feels great.
Or finding stillness.
Maybe stillness is what one needs today.
Three more breaths.
I am just your inspo,
Your guide.
You can play around with what feels good.
And from here,
Go ahead,
Turn that.
Straighten that left leg,
Turn the left toes to the right side of the yoga mat.
Same thing,
Play around with side to side movement,
Whatever feels good.
Maybe shaking it out.
Very somatic.
I'm just diving on into some hip circles as they shake out,
But you can do whatever it is you need.
You can come.
You can come down into forward fold,
You can shake.
Anyway,
That feels good.
When you're ready,
Find a nice stillness.
And forward fold.
You don't have to.
The shaking feels very good.
You can play with it still.
You can follow the movement based on what you need emotionally.
Hmm.
.
.
Maybe playing around with pressing into the hands.
Rounding at the upper back,
Chin comes towards the chest,
And then sending the heart on down.
Inhaling to press and exhaling to release.
Inhaling to press into the hands,
Rounding,
Exhale.
From here,
Walk the hands back to the left foot.
This time we're going to do something a little bit different.
Hop onto the ball of the right foot.
And then go ahead,
Step.
The left foot to meet the right.
Heel toe.
The feet to the outside edge of the yoga mat,
Heels come inward,
Toes move outward.
We're going to find a nice Malasana garland pose.
So this is tricky.
You may just be bending and straightening.
If going deep into a squat is intense,
Feel free to bend and straighten.
Utilize your block to come up a little bit higher or books.
Or even your hands on the legs to bend and straighten.
Be mindful of the knees if the knees start to talk to you.
Maybe we'll just sway from side to side and then we play around maybe with bending and straightening or not.
For those of you who want to go into a deeper.
.
.
Squat practice feel free to come to really lower The hips down to the yoga mat,
Release.
Hands come through prayer.
Feeling a nice opening in heart.
As well as the hips.
Take a moment to just be so proud.
You're here and towards the end of your practice.
Go ahead,
Release the hands on down.
Turn the toes to face.
Forward and step back.
Coming into plank pose.
I learned this in my somatic training.
Maybe it's your vibe,
Maybe it's not.
You can always release the knees and play around with that cat-cow,
But if you want to play around with bringing the feet,
Huh.
Mat distance apart and just kind of moving the heels up and down and just ah,
That's also a choice.
Maybe we send the hips down and it's kind of allowing those shakes.
Maybe it's downward dog to plank.
Maybe we just need to shake something out.
Maybe we're still in that water-like flow.
Your choice,
Whatever feels good.
You Right on time.
For Pigeon Pose practice.
If you are in the midst of that.
Feeling and shaking,
I invite you to come meet me.
And downward facing dog.
Maybe you're in that child's pose or that dancing cat-cow.
Come meet me in Downward Facing Dog.
We'll do pigeon pose in two ways.
The first one is traditional.
Go ahead,
Ground down through the left foot.
Send it a little bit to center.
Inhale the right foot on up.
And see if you can send the right knee behind that right wrist.
Left heel towards the left hip point.
If you have a blanket like me,
You could always fold it up into a little Burrito?
And it's like a nice little.
.
.
Landing point for your hips.
It also helps you gauge how far you got to take that knee over.
You can play around with it this way.
For those of you who feel comfortable in this.
You can go ahead.
And bring.
The forehead on down,
Bowed on down.
Just breathe.
For those of you.
Who are like this is not good for my knee,
This is not where I need to be.
We can come around with reclined pigeon.
So right foot again,
I'm going to do my left foot because I noticed going into a very deep stretch of pigeon and then going into another deep stretch of reclined pigeon,
It's still the same thing.
It's like doing two deep pigeon stretches.
So I'm going to try it on my opposite leg.
We're on our right leg.
And we're just going to hug that right knee on in,
Figure seven the leg,
Bring the side of that right pinky toe side of the right foot onto the knee.
You can stay here if you feel a stretch or you can send that.
Knee on up and get a deeper stretch.
Your choice.
I'm actually going to come into traditional pigeon because my body is craving it.
And if you have any questions,
I'll be here after class for the recording.
The comments section is utilized,
Can be utilized.
Moments of stillness or sometimes the most challenging in yoga.
So I'm here,
I'm with you,
You can hear my voice.
Allowing yourself to breathe into the tight spaces.
Check in with how you're feeling,
Processing.
Know that I am here and we are here in community and we can let go.
We can just allow ourselves to be.
At any point you wish to remove props,
You can go ahead and do so.
At any point you feel edginess,
Can you breathe into the edginess of the body softens.
You can soften if the body's like,
Hey,
We're a little too far on the edge.
Feel free to back out or gently engage muscles to protect the muscles around where we're feeling that stretch.
It's like we gently tense muscles around that area.
Then over time,
We can release,
We can exhale.
You're ready,
Let us switch,
My friends.
So if you're on the year.
In the reclined pigeon pose.
Feel free to switch the legs.
Right.
Or I should say left side of the foot.
Onto the knee,
So switch.
For those of you who want to play around with traditional pigeon with me.
Feel free to send that left.
Ni hao.
Behind the left wrist.
Left heel comes naturally towards the right hip point.
We walk the right foot back more and more and more.
Until we find that gentle opening.
Remember,
If this is not for you.
.
.
Come to lie on down,
Come to place that left foot onto.
The right knee.
This time.
On this side I'm going to be a bit more quiet for those of you who find For those of you who love the silence,
It's like,
Yes,
Finally.
Stop talking.
But for those of you who get nervous in silence,
Like me,
Can you play with noticing the sounds that silence is just a state of equilibrium,
A different sound.
And it's a sound that maybe allows you to expand into yourself a little more.
Have a different conversation.
You can always go back to how do I feel?
When you're ready.
God,
Slowly come.
To Rise on up if you're in traditional pigeon pose with me.
For those of you who are on your back,
Feel free to release.
And come to lie on down,
Sweeping the leg in front.
The hips should feel nice and juicy.
As you come to lying down,
Hug the knees on in towards the chest.
Trace some circles.
With the knees,
Getting a nice decompression on the lower back or a nice massage on your lower back.
You can rock,
You can sway,
You can do whatever it is you need to do.
From here,
Placing the feet on down,
Windshield wipering the legs from side to side and getting a natural twist as you do so.
Especially in that IT band for my runners that can be really tight.
And slowly come into.
.
.
Come into your Shavasana.
You can land down in any way you need.
You can come into a seated,
Rested pose.
You can roll on your side or on your belly.
You can come into legs up the wall for Shavasana,
Whatever it is that is your final resting pose,
Just to integrate.
Know that you are safe to do so.
You are safe to be here and think nothing,
Do nothing.
Just be and allow emotions and thoughts to pass over you like gentle,
Welcoming waves.
Maybe telling yourself something that you need to hear today.
I know for one I always need to be told I am loved and I am enough.
I can tell myself that every day,
All day.
It never gets old or cliché for me.
That you may want to hear something different.
You're free.
You're free to do.
Whatever it is you need to do.
You're safe.
You are whole.
As you tell yourself the words you need to hear,
You can let the rest of the world fade out.
Can you tune in?
And you exhale let go.
With that,
I invite you to set an intention for your day.
Remember you can stay here for as long as you desire.
Even if I close the practice,
You can always close out and stay in Shavasana afterwards if that's what you need.
But if you wish to close the practice with me,
You feel fully.
Satisfied.
As satisfied as you can be.
Feel free to roll onto your side.
I feel like it can stay in Shavasana forever sometimes.
I always love to indulge in it.
And as you're on your side,
Take a moment to thank yourself again.
For all that you are,
All that you do,
All the light within you.
When you're ready,
Slowly come to rise on up to your comfortable seated position.
Even if you feel like 1% different in the body,
In the mind.
Let yourself really fully experience that.
If you still happen to be in Shavasana,
Let yourself continue to deepen.
I will close the,
Just like in a crab shell,
I will close the outside of your practice.
Thank you.
So much for joining me.
From the bottom of my Spirit,
Thank you,
Thank you so much.
So much.
And I hope this practice served you in all and any ways,
Physically,
Emotionally,
Spiritually,
Whatever it is.
Bring the hands together.
Thumbs connecting to the heart,
Let us close this practice with one ohm.
And three shanties for peace.
Take a nice big deep inhale for Om.
You Shanti Shanti Shanti bowing down to that divine light that is within each and every single one of us.
Namaste.
Namaste,
Beautiful yogis.
Namaste.
I'm going to close the recording here.
I'll stay on to chat with you and know that I'll be live every Sunday at 10 a.
M.
On the Insight Timer.
So thank you again.
