This gentle flow is to create energy and your body,
Mind and spirit and flexibility in the body.
So come and meet me in child's pose.
Take your time as you very gently move into the extension of child's pose that suits you and your body intuition in this moment.
And as you relax into your child's pose,
What is it that you can surrender in this moment?
To truly let go in preparation to receive.
And with the focus of receiving.
Whatever that intention,
Prayer,
Want is.
As you focus on it,
Can you create it into a one-word mantra?
Maybe it's love,
Peace,
Abundance,
Joy,
Happiness,
Forgiveness.
Whatever that intention is,
Put it into a one-word mantra and repeat it to yourself silently.
Gently come up into tabletop.
Move mindfully,
Purposefully.
And joyfully.
And in your tabletop,
Take your cat-cow extension.
Moving with your breath.
Moving with the connection to your body intuition.
And noticing if you're able to close your eyes.
To go deep within connecting to your spirit.
Coming to a neutral spine.
Tucking your toes under and gently push up and back into downward dog.
And in your downward dog,
Use your breath.
To create this energetic flow.
In your body and through you.
Through your mind and your spirit as well.
At the same time,
Micro movements that feel yummy to your body intuition while you stay focused on your mantra.
So make the movements that your body intuition is calling for.
At the same time,
Relax into long deep breathing.
Take a deep inhale with me.
And exhale out of your mouth.
Do that two more times at your own pace.
And then gently come down on your knees through tabletop.
Pausing there a moment,
And then stepping your right foot in between both hands.
Inhale,
Bringing the hands high up to the heavens.
With a slight backbend.
And then both hands down on either side of the right foot.
Plant the left hand into the ground and twist open to the right.
Connect to your breath.
And stay focused on your mantra Exhale the right hand down.
Come up on your fingertips or your hands on top of your knee and just Relax into long,
Deep breathing,
Connecting to your body intuition.
Allowing the breath to open.
The body,
Making it more flexible.
At the same time bringing this.
Healing energy,
The prana into every cell,
Every fiber of your being.
Mm-hmm.
Relax both hands down on either side of the right foot.
Come back to the tabletop.
Pausing there a moment.
What does your body want?
Maybe a couple of cat cows.
Maybe wag the tail.
Listen to your body intuition.
Preparing to step the left foot through the hands when you're ready.
And when you come to that posture.
Inhale your hands high up to the heavens.
Slight backbend.
And then exhale both hands down on either side of the left foot.
Plant your right hand into the ground and twist up and open to the left.
Long,
Deep breathing.
Stay focused on your mantra.
At the same time,
Your body intuition.
And the breath.
Relax the left hand down on the outside of the left foot.
You can come up on your fingertips or your hands on top of your left knee.
Connecting to the breath,
Connecting to your spirit.
Staying focused on your mantra.
Bring both hands down to the ground.
Transitioning through tabletop.
And what does your body intuition want?
Maybe some cat cows.
Maybe your body intuition would like to go into.
Child's powers.
Listen to that little voice.
Honor your spirit.
By connecting to your body intuition.
And when you're ready,
Meet me in Downward Dog.
Long deep breathing.
With a sigh out of the mouth or a long deep exhale out of the mouth.
Whatever your spirit is calling for.
Bring the knees down to the ground.
And together,
Let's go into child's pose.
Feelings.
The shift.
And what your child's pose feels like.
This time.
Compared to the beginning of practice.
And if it feels comfortable for you,
Bringing your arms behind you with the palms facing up,
Honor your body intuition.
Relax into the pose,
Focusing on letting go.
At the same time on your mantra.
We let go to receive.
Gently come out of your child's pose,
Rolling up mindfully one vertebrae at a time with the Chin tucked into the chest.
And when you come to a straight spine,
Pause there a moment with the palms facing up to receive.
And then swing your legs out in front of you.
Rolling down on your back and taking the knees into the chest into wind pose.
Enjoy this.
Squeeze as you bring the knees as close to the chest as it feels comfortable.
A little rocking from side to side if you wish.
Knowing that,
Not only are you stretching the back,
And your thighs.
But you're also helping your digestion.
And our digestion.
Is related to our third chakra and our third chakra is our seat of power.
So the connection of the mantra,
Your intention.
Can now be put into the connection of your third chakra,
Your seat of power.
Where we take action.
To move forward.
With any steps necessary to receive the intention that we set.
And at the same time,
Our third chakra is where we digest the experiences of life.
So just take a moment.
Literally digesting what I just shared with you.
And enjoy this posture.
Extend your left leg out flat on the ground and hug your right knee into your chest.
Make this stretch comfortable.
Make it personal to suit your body for this moment.
And relax into long,
Deep breathing.
You're still working on your digestive system.
But at the same time,
Bringing this stretch now into the right thigh and the hip.
At the same time along the stretch of the hamstring and the left side,
The left leg.
So relax into this.
Relax into your breath.
On the next inhale,
Switch the legs.
Bring the left knee towards your chest,
Your left shoulder.
Extend the right leg out.
Notice the difference.
From the left side to the right.
Connect to your breath.
And stay focused on your mantra.
Enjoy this stretch.
It should always be the point of resistance.
No pain.
And breathe into your body to create the flexibility.
And then the physical flexibility also connects to the flexibility of the mind and the spirit.
So relax into your breath and stay focused on your intention.
Bring the right knee in and hug both knees into your chest.
If it feels comfortable and intuitive for you to touch your nose to your knees,
Do so.
Otherwise,
Just stay where you are.
You can do a little rock.
On the lower back.
Making these micro movements to create flexibility and to create the connection between the body,
The mind,
And the spirit.
And then when you're ready,
Bring the knees over towards the left,
Dropping them open to the left,
Coming into your supine twist.
Noticing what feels comfortable.
Is it resting your left hand on top of your right knee?
Maybe it's your left arm out at shoulder height.
And where does your right hand want to go?
Maybe it's on top of your right hip.
Maybe it's extended straight out.
At shoulder height or above the head.
Maybe in a goal pose.
Listen to your body intuition.
If you connect to your body,
When you connect to your body intuition,
Your body intuition will.
.
.
Show you where the stretch.
Is organic for you.
And drop into the breath.
The connection of we're twisting,
Helping with the digestive system again,
And we're creating a flexible spine.
When we're flexible in the spine,
We become flexible in our day.
And each moment,
It truly is a connection between the body,
The mind,
And the spirit.
Stay focused on that mantra,
That intention.
And on the next inhale,
Bring the knees up to center.
Hug the knees in.
Maybe you want to touch your nose to your knees.
Make the micro movements that feel organic to you.
And when you're ready,
Drop the knees over towards the right.
Notice where does your right hand want to go?
Where does your left arm and left hand want to rest?
Settling into the pose and notice your gaze as well.
Is your focus straight up to the heavens or do you wish to take your head to the side,
To the left side?
Notice what organically feels comfortable and intuitive to your body intuition and rest into the pose,
Relaxing the breath and staying focused with your intention,
Your mantra.
Gently inhale bring the knees up to center hugging them in one last time,
Whatever that looks like for you.
And very mindfully and purposefully relaxing down into your Shavasana.
And knowing that,
I'm going to release you into Shavasana.
Giving you the opportunity to stay here as long as your body intuition.
Is calling for what it desires.
Maybe it's for a few moments.
Maybe it's for several minutes.
And as I release you,
I want to thank you.
And I trust and believe that your intention,
Your mantra,
Will be granted to you.
You'll be blessed to receive it in perfect,
Divine time.
Relax.
Release and let go.
