Let's begin in a comfortable position.
You may want to sit comfortably,
Lie on your back,
Or stand up.
Once you choose your preferred position,
Take a moment to feel the parts of your body that are connected to the ground.
Imagine gravity.
Take a breath in through your nose and open your mouth inside out.
Again,
Breathe in through your nose,
Open your mouth inside out.
Allow the breath to return to its natural rhythm.
Notice how it flows in and out of the body effortlessly.
Invite movement into your body in any way that feels right to you.
Maybe you drop an ear towards the shoulder,
Your chin to your chest,
Opposite ear to opposite shoulder.
You can take your head in a circular motion or turn your head from side to side,
Rolling the shoulders forward and backward.
And circling out the wrists,
Moving the arms,
The hips,
The legs and feet.
Maybe shaking out an arm or a leg,
Creating any movements.
When you feel satisfied,
We will begin in a tabletop shape.
So you will come to all fours.
And feel free to create extra support under your knees.
If they're sensitive,
And you can create fists with your hands if your wrists are feeling sensitive.
And then take your hips from side to side.
So to the right,
To the left,
Maybe moving your elbows.
You can circle out your hips here in this tabletop.
Next we'll move through cat cow.
On your inhale,
You lift your heart and drop the belly.
And then as you exhale,
You round the back,
Bringing your chin towards your chest.
And you'll continue this,
Creating your own rhythm.
Inhaling,
Lifting the chest,
Exhaling,
Rounding the back.
Do this a few times.
Return to your flat back.
Take your knees wide and sink the hips back into a child's pose.
Breathing the hips back,
Lengthening the spine,
Connecting the forehead down to the ground or support,
Maybe a blanket or a block.
Arms are overhead.
Palms of your hands are face down.
Notice where your attention flows.
If attention setting is part of your practice,
Call to mind a quality or qualities that you would like to cultivate.
It could be one word or two words.
And peace,
Wholeheartedness,
Faith.
Those are a few of my words.
And when you feel ready,
You can make your way into a downward facing dog.
So engaging your whole body,
Pressing the hips up and back,
Allowing yourself to feel creative.
So maybe you pedal out your feet or shake the head.
Maybe you lift one leg and then lift the other.
And then settling into your downward facing dog.
Using your entire body from your hands to the heels of your feet.
Very slowly walk your feet up towards your hands for a forward fold.
Holding the body in half.
The backs of the knees are soft.
The head hangs heavy.
The heart falls towards your thighs and feel free to create movement so you can sway from left to right.
Come to rest.
So resting the arms.
Bring your feet closer together and we lift halfway.
So placing our hands near our shins.
The crown of our head is forward,
Tailbone back.
Release.
As you inhale,
Rise all the way up to standing.
Rooting down through your feet,
Lifting your heart to the sky,
Taking your arms overhead.
Maybe you look up.
And then arms to your sides.
Take a deep breath in.
A deep breath out.
If you set an intention,
Call that to mind.
Repeat that word or words to yourself a few times.
Next we'll move into a half sun A.
We'll do a few of these.
So standing tall in your mountain pose,
Arms along your sides.
As you inhale,
Sweep your arms up.
And as you exhale,
Sweep your arms down to your sides.
Again,
Imagine the inhale moving your arms up.
Exhale,
Release,
Arms to your sides.
Again,
Arms up and arms down.
Sometimes I like to imagine that I'm clearing my energy field when I do that,
Creating a protective sphere around me.
Maybe you have your own visualization.
And then standing tall in your mountain,
Placing your hands over your heart,
Noticing the flow of breath,
The movement of breath in your chest and belly.
And then allow yourself to come back into your physical space very slowly and taking as much time as you need to move back into your day.
Thank you for practicing with me.
Namaste.
