Hello Yogis!
My name is Maria,
I'm a yoga teacher and today I have a short grounding practice for you.
So you will need your math,
Maybe a block or two,
Your breath,
Your body and this is it.
If you are ready,
Let's begin.
We will start today's practice in a kneeling position.
You can take your block and sit on it,
Place it in between your feet.
And place your hands onto your thighs.
Roll the shoulders up,
Back and down.
Gently close your eyes.
Start to find the rhythm of breath.
And through your nose.
Out through your nose.
Gently grounding down before we begin.
Smooth breath in.
Long breath out.
Don't force your breath here,
Let it be.
The natural rhythm of your breath.
Leaving it to flow in and out.
Without thinking too much about it.
Letting it be.
From here we're going to practice.
.
.
A little bit of Pranayama So we'll inhale for the count of four.
And exhale for the count of six.
So take a breath in for one.
Four.
Exhale 6,
5,
4,
3.
2 and 1.
Inhale one.
Two.
Three.
Exhale,
6.
And on.
Inhale one.
Exhale 6.
Bye.
Four.
Two and one.
Deep breaths in through your nose.
Exhale out the mouth.
Let it go.
Nice.
Gently open your eyes.
From here you remove your block if you have it under your sitting bones.
And from here let's sit onto your left side so your feet are onto the right of you.
Right fingertips.
Walk.
To the right.
Lift the left arm to the sky.
And.
.
.
Lean to the right for a side stretch.
Roll the shoulders down.
Breathe into the left side of the body.
You may walk the fingertips a little bit to the right a little more.
One more inhale Exhale,
Get out of the side stretch and come back to center.
From here straight on to your right,
So your feet are on to your left.
Walk your fingertips to the left.
Right arm to the sky and then up and over Shoulders down the back.
Inhale.
Exhale,
Release the side thread.
And come back to center again.
You're sitting on your heels.
Left palm onto the right thigh,
Right fingertips behind you.
Inhale to get tall.
Exhale twist to your right.
A gentle press.
Inhale.
Exhale,
Turn the head forward and then twist the body.
All right,
And on your left thigh.
Left fingertips behind you.
Inhale to stretch up through the crown of your head.
Exhale.
Turn to the left and twist.
Breath in.
Exhale,
Turn the head forward and then unswist the body.
From here let's come to a child phone,
Please.
So come to the back of your mat,
Open your knees wide or sit them together.
Send your hips back.
Walk your fingertips forward.
And let the chest.
Hold down,
Relax onto your thighs or in between your thighs.
Find,
Again,
The rhythm of breath.
The rhythm of breath that suits you.
And that feels right for you in this moment.
Breathing and feeling the ribs expanding.
We're expanding to the side,
To the front and back.
Take one more breath in.
Exhale,
Come forward the tabletop position,
Please.
Shoulders above your wrists and hips above your knees.
Feel here the length of the palm the chins touching the ground.
Press out through your palms.
Engage the belly,
Engage the core.
Neck is long.
Don't block your elbows.
And from here,
Let's drop the belly tailbone to the sky.
Open the chest.
Maybe look a little bit up,
Not too much.
Exhale,
Tuck the tailbone,
Round the back slowly,
And chin comes to your chest.
Exhale.
Inhale,
Drop the belly.
Open the test.
Lift the heart.
Exhale,
Tuck the tailbone and round through the low back,
Ribs,
Upper back.
And cold down.
Last time,
Inhale.
Exhale,
You run.
Inhale,
Come to center in the middle.
On an inhale,
Right up to the sky.
Maybe follow it with your gaze.
Exhale,
Thread the right arm in between and let your right shoulder rest onto the floor.
Maybe.
He's reaching the left arm forward.
Keep your hips square here,
A nice beautiful stretch for your shoulder,
For your upper back.
You can close your eyes.
And just listen to the music of your breath,
Feeling each and every time which part of the body is touching the ground.
Inhale.
Exhale,
Last palm comes in front of your face.
Inhale,
Right arm to the sky.
Exhale,
Place it down onto the ground under your right shoulder.
Inhale,
Left arm lifts and opens.
Exhale,
Left thumb stretch in between.
Rest your left shoulder down onto the ground.
You may walk your right palm forward to the front side of your mat.
Thread the needle.
And you breathe.
Last breath in.
Exhale,
Bring the right palm in front of your face.
Inhale,
Let's start until the sky opens again.
Exhale,
Place it down onto the ground.
All right.
Very nice.
Tuck yourself behind you.
And lift your hips up,
Pushing the ground away from you,
Gliding back.
To your first downward facing dog.
Or get out on the spot.
Press through your palm.
Wrapped out,
Shoulders in.
Hail bone to the sky.
And you walk,
Bending one knee and then the other.
Until you find stillness.
Hiding the heels behind your second and third toe.
If the heels are not touching the ground,
That is fine.
You can keep them there in the air or you may choose to bend your knees.
And send the tailbone even higher into the ceiling.
You choose your option.
Take a breath in.
Let it roll out.
On your inhale bend your knees and look forward.
Exhale,
Take as many steps as you can.
To walk your feet to the front part of your mat and between your palms.
Teeth are hip distance apart.
Inhale,
Flat back,
Hands on the shins,
Thighs.
Lengthen through the spine.
Exhale forward fold the IP.
Bend your knees around your back and wrap go your way.
Vertebra by vertebra.
To find Adasana.
And currently the four corners of your feet.
Peel them firmly onto the ground Close your eyes if you can.
Find stillness inside.
And feel the ground supporting you.
Inhale.
Hey,
Really a little.
On an inhale,
Circle your arms up to the sky.
Fill the lungs with breath.
Exhale,
Tilt from your hips and forward fold.
Over your legs Inhale,
Slap back.
Exhale.
Fold down again Bend your knees around your back and slowly ragdoll your way up to standing.
Roll the shoulders.
And find your Tadasana again.
God's and value patients.
Two more times.
Inhale,
Reach it up to the sky,
Get long.
H,
Tail,
Tilt from the tips and we fold forward.
Inhale flat back slow movement.
Exhale,
Fold down again.
Bend the knees around the back.
Slowly on and in.
All right,
Go.
Hurl the shoulders.
It is last to come.
Last time,
Inhale to the sky,
Raise it up.
Exhale,
Forward fold,
Melt down.
Game calls flat back.
Exhale,
Fall down.
From here,
Step your left foot behind you to the back side of your mat.
Tap the left foot find upper push-up plank we're not gonna stay here too long On an inhale,
Shift your weight forward.
Exhale bend the elbows and lower all the way down to the ground your belly release the toes From here,
Open your arms wider than the mat and be onto your fingers.
Let the elbows going forward in the sky.
On an inhale press the ground and feel the chest open to find A variation of cobra,
Press your feet down.
Exhale,
Reverse the movement and slowly lower down.
Inhale.
Heal the test.
Exhale,
Lower and down slowly.
Inhale,
Lift up and stand through the elbows,
Press through the fingertips and open the chest,
Collarbone spread.
Exhale,
Belly,
Chest,
Chin,
And head down.
Again,
Hands come closer to your chest.
Thank you very much.
Rest back.
Find child pose or come to a downward facing dog.
Slowly building into the practice.
Inhale.
Oh,
Please.
Yeah.
Lift the right leg high.
Three-legged dog.
Open your hip and bend your right knee.
And as you open your down dog,
Make sure that both of the palms are pressing evenly onto the mat,
Feeling a nice stretch to the right side of the torso of the whole body.
Inhale.
Exhale,
Square out your hips.
And bring your right knee to your chest just for a moment.
And step it in between your palms.
Nice.
Back heel flat onto the floor for warrior one.
Keep a corridor in between your legs.
And I'm going to help calm up.
Lift your torso.
To find warrior one.
Get faces forward.
Feet are firmly planted onto the ground.
Glue the outside edge of the left foot down onto the floor.
Bend the right knee.
Wear your hips as much as you can They cannot be fully squared here,
So no worries.
Inhale.
Exhale,
Expand.
You're right,
Me.
Inhale,
Reach up and maybe gaze up.
Exhale fold forward over the right leg for pyramid pose.
Scissored in our thighs together.
And breathe.
Grab your blocks if you need them.
Hey,
In the shop.
Exhale,
Re-bend the right knee And come again to warrior one on an inhale.
From here.
Your person will come halfway.
To the ground and pop your left heel off the ground so you are in a high lunge beautiful let your hands come to your heart Take a breath.
Hand exhale,
Come to warrior three.
Lifting the left leg off the ground,
Squaring the hips.
Micro bend in the right knee.
To keep your balance.
Plant firmly through the right foot.
Drive the shoulders down the back.
Take a breath.
Exhale.
Let the last knee come to your chest.
Slow movement here.
Place the left heel onto your right thigh above your knee.
Open the left knee,
Flex the left toes and bend the right knee to spine.
Standing figure core.
Take a breath.
And on the next inhale,
Lean your torso a little bit more to the ground.
Keeping your back flat.
Amen.
And still get out of the pose.
Last knee to your chest again.
Beautiful.
Assist your left leg.
Take your left foot in place.
Onto your right inner thigh.
Again,
Left knee open.
Three posts.
And you stay here.
Groot it through your right foot.
Strong base.
Because if the base is strong,
Just like a building,
Everything else that follows up.
Will be straight and strong.
If our base is strong.
Our alignment is correct.
And we have trust.
Trust in the balance.
Trust in our capabilities.
Breathe in.
Exhale left knee comes to your chest again Take a breath.
Exhale again,
Just passing through warrior three.
From here start to open your chest to the left.
Open your hips to the left.
Raise your arm.
And finds how to move.
Maybe you grab the block.
Micro bend in the right knee.
Seeing your leptose in your peripheral vision.
Getting long through the left palm and through the crown of your head.
Inhale.
Exhale bend the right knee.
And long step to the back side of your mat to find warrior two.
Right heel in one line with the back left start.
Pressing through the outer edge of the left foot.
Dropping the shoulders,
Now spreading the arms.
Breath in.
Exhale,
Last palm onto the inside or the outside of your right foot.
Left arm to the sky.
Choose your option here.
You can place a block under your right palm.
Or you can have your elbow onto your right thigh.
Hey,
Good breath.
Exhale left arm over the head.
Extended side angle pose.
Drop the shoulders down.
Keep bending the right knee.
He himself.
Exhale,
Left palm onto the ground.
Pivot onto the back list first.
Feel how you're right.
The right side of your mouth.
You can stay here onto your fingertips or maybe onto a block.
Please don't lower the left knee down.
Let's rest pause.
Inhale.
Exhale,
Maybe plant the palm.
Maybe thumb onto the elbow.
I am choosing to stay here today.
Even I'm going to stand on my fingertips.
Have trust in your practice and in your body.
He'll guide you.
To guide you to this practice.
Inhale.
Exhale,
Tuck the toes behind you if you haven't already,
Lift the left knee.
Plant the palms and step the right foot to meet the left.
Take a breath.
Exhale,
Lower slow,
Bending the elbows all the way to the ground.
Release the toes,
Inhale,
Cobra pose,
Lift the chest,
The heart.
Exhale,
Lower down,
Tuck yourself and find your downward facing dog.
And it's all through the nose.
Exhale,
Up the nose.
Thumbs here,
Lift the left leg high.
Open the hip,
Bend the left knee.
And I stretch through the left side of the body.
Breath in.
Exhale expand and square out your hips breath in Exhale.
Wave the plank left knee to your chest.
Hold it for a moment.
And then.
.
.
And the left foot in between back heel flat for warrior one.
Inhale,
Lift up.
Adherabhadrasana one.
Thank you.
Let the breath guide you.
Relax knee on top of left ankle.
Descend the left thigh.
Square the hips as much as you can.
Last breath and goodbye.
Hey,
You know,
It's then the last knee.
Inhale,
Become tall,
Maybe look up.
Exhale.
Circle your arms and come.
Your pyramid pose.
We don't care how low you go.
We care about death.
In the most internal way.
Which has nothing to do with the body.
We use the body as a tool.
But the real yoga we practice inside of ourselves and outside this map.
Rebend the left knee.
Inhale to warrior one again.
Thank you.
Tilt your torso forward and pop the right heel off the ground so you are Give the lunge.
Breath in.
Exhale and see your heart.
And take flight to your warrior three Squaring out the hips.
Finding a point that doesn't move onto the ground.
And we breathe.
Breath in.
Exhale press through the left foot and lift the right knee to your chest Place the right ankle on to the left thigh.
Bend the left knee.
Sweat the right toes,
Standing figure 4.
Inhale.
Exhale maybe.
This ortho comes a little bit.
A little bit forward,
A little bit more Keep bending the left knee,
Breath in.
Head still,
Get back.
Extend the left knee,
Right knee to your chest.
Access.
Your right foot to come onto your left inner side open the right knee three pose What's wrong with Strong base.
From Foundation.
Last inhale here,
Say goodbye to your tree.
Exhale,
Right knee to your chest.
In her.
Exhale.
Just passing through Warrior 3.
From share start to open your social to the right.
Her right fingertips down.
Opening the hips.
That's a lot.
Opposite powers are pulling you through the crown of your head through the right heel through the right fingertips.
And through the left foot pressing down.
Inhale.
Exhale,
Step back to warrior two.
Find your stance.
Drop the shoulders down.
Gaze towards your left finger Pay in hell.
Exhale,
Side Angle Pose.
Grab a block if you need.
Here's the option that suits you today.
Thank you.
Inhale.
Exhale,
Right arm over the head.
Extended side angle.
Keep bending the left knee.
Opening through the right side of the body.
Last breath in.
Exhale,
Right palm to the ground.
Off your right heel,
Up.
Walk your left foot to the left side of your mat.
Maybe lower your knee or your hip it up.
What is it,
Paul?
You can stay here or lower your elbows down onto the ground or place two blocks under your elbows.
Rest in.
Breath out.
Let the hips sink in.
Glend your palms firmly.
Tuck the right toes.
Lift the right knee if you haven't already.
And press the left foot back to meet the right.
Upper push up plank Engage the belly.
Engage the core.
Press through your palms.
Inhale to shift forward.
Exhale,
Lower all the way down to your belly.
Inhale,
Over a pose,
Lift it up.
Exhale,
Lower down and press to your child's pose.
Sitting onto the heels.
Palms straight forward.
Again,
You can.
.
.
Your knees wide,
All put them together.
This might not be the version that you took from the beginning of the practice,
And that's okay.
Things change.
From here walk your hands to the left.
Maybe place the right palm on the.
.
.
Feel the stretch to the right side of the body.
Breath in.
Expo Walker Ham.
To the right,
Last palm on top of the right.
Breast him.
Breath out as you walk your hands to the center.
From your home,
Come to the table,
Please.
Feet come to one side,
And then you sit.
Onto the ground.
From here extend your feet forward.
Flex the toes.
Remove the fleshy parts of your booty.
Feet can be together or hip distance apart.
And staff pose,
Lift your arms up to the sky for life.
Exhale,
Fold forward over the leg.
Doesn't matter how slow you go,
Just find the length in the spine.
Grabbing what you can grab.
And with every exhale,
Think a little bit more.
And the body finds safe space to open more.
Inhale.
Exhale,
Release.
And comma.
Bend your knees,
Feet flat onto the floor.
Come a little bit forward so you have room behind you.
Extend your arms forward palms facing each other.
Take a breath.
Exhale,
Tuck the tailbone.
You may close your eyes and from here,
So we start to lower vertebra by vertebra.
Down into the mat.
Beautiful.
Bend your knees into your chest.
Grab the outside edges of your feet or the big toes with your peace fingers.
And pull the knees towards your armpits for happy baby.
Slow back down onto the ground.
Shoulder blade down,
Resting onto the mat.
Hands up.
Heck,
I'll release the pulse.
Nice.
Extend the left leg Hug the right knee to your chest Open the arms in a T position or practice them.
And let the right knee fall to the left as you look over the right shoulder.
Inhale.
Exhale,
Come back to center.
Right knee meet the left to your chest.
And then extend the right leg.
Pull the left knee to your chest.
Po po po.
And exhale spread the arms and let the left knee fall to the right Aim still.
Exhale back to center.
Both knees to the chest curl the forehead in little ball of energy breath Exhale,
Release everything to Shabbat.
Feet wide,
Palms wide,
Facing up.
Feeling all the points that touch the ground at this moment,
Grounding them down.
Place one hand on your heart,
One hand on your belly.
We're going to inhale for the count of four.
Hold the breath in for the count of four.
And exhale for the count of six.
Inhale one.
To four,
Hold it in,
One.
Two,
Three.
Four exhale six five four three Two and one.
Inhale one.
Four,
Hold in one.
Exhale out.
Check.
3 Two and one.
Inhale one.
Hold in one 4.
Exhale 6.
Sorry.
Two and one.
And you breath in through your nose.
Head to tail out of the mouth.
Let it go.
Beautiful you guys from here straight your arms overhead Big body stretch.
Rebend your knees,
Roll onto your thigh.
Resting here just for a breath.
Keep your eyes closed.
And press yourselves up.
Slowly finding Your cross-legged position.
Keeping the eyes closed.
Hands onto your knees.
Breathe in through your nose.
Let the breath out the mouth.
Last time together.
Inhale,
Circle the arms up to the sky.
Connect the palm.
Through the midline,
And to your forehead,
To your lips,
And to your heart.
Then we bow down.
Keep the groundedness that you created here in this practice when you get outside in the world in your daily life.
Thank you for letting me guide you in this practice.
