Welcome to your Sunset Evening Yoga class!
Let's begin an easy pose to Kasana with your hands on your knees.
Close your eyes and breathe.
Now let's bring some movement into the body.
On your inhalation lift your gaze and lean forward for cow.
And exhale,
Bring your gaze down and round the spine for cat.
A couple more following your breath.
Slowly connect to straight.
And place your right hand onto the mat to reach your left arm up and over to the right side.
Back to center and switch sides.
Your left hand comes down and your right arm reaches up and over.
Back to center and let's do this again.
Right hand comes to the mat,
Left arm reaches up and over,
This time going a bit deeper into the stretch.
You can place your left hand to your head and lift your gaze to feel a nice opening in your upper body.
Release and switch sides.
Left hand comes to the mat,
Right arm reaches up,
Going a bit deeper now but keeping both sit bones grounded.
Again you can place your upper hand to your head and lift your gaze to feel an even deeper stretch.
Release your hands down.
And with your next inhale reach both arms up and exhale twist to the right.
Inhale to center and exhale twist to the left.
One more time,
Inhale to center,
Exhale twist to the right.
Inhale center,
Exhale twist to the left.
Inhale to center and exhale bring your hands down to head center.
Now make your way onto your back to come into butterfly supta baddha konasana.
If you want to feel a nice stretch in your upper body you can try to bring your hands over your head or out of the side into cactus,
Just see what works for you here.
Bring your knees together,
Extend your left leg along the mat and hug the right knee in.
Gently rock your right knee from side to side massaging your hip and roll over to the left side,
Your right leg is bent and in front of you,
Your head is resting on your left arm.
Get a hold of your left foot with your right hand and pull it close to your hips.
Beautiful,
Unwind,
Roll onto your back again and this time hug your left knee in and extend the right leg along the mat.
Begin to gently rock your left knee from side to side and roll onto your right side,
Your left leg in front of you,
Your head resting on your bottom arm and your left hand holds the right foot and helps to pull it towards your pelvis.
Unwind and make your way up onto your hands and knees,
Tabletop position.
Now step your right foot forward,
Low lunge,
Hands resting on your front leg,
Hold it there.
Then ground your hands,
Walk your right foot out to the right and place it onto the side of the foot for a dragon or lizard pose.
Slowly lift up,
Step your right leg back and bring it behind your left to set back into shoelace,
Hands resting on your feet.
For our full cow face pose rise your right arm up and place the right hand between your shoulder blades,
Your left hand comes behind your back and then try to connect your hands.
You can also hold onto a shirt,
A towel or a yoga strap here.
Unwind,
Come back to tabletop and step your left foot forward for low lunge,
Staying there for a couple of breaths.
Then walk your left foot to the left side for a dragon pose,
Staying on your hands or coming onto your forearms.
Gently come out of the pose and step your left leg back and behind the right to set back into shoelace,
Your back straight,
Neck long and relaxed.
For cow face place the left hand between your shoulder blades and try to connect your right hand to your left,
Feeling a deep stretch in your upper body and arms.
Unwind and make your way onto your back,
Feet grounded.
Place your right ankle onto your left knee,
Extend your arms out to the side and allow your knees to drop to the right as you walk the left foot a bit further to the right to make space,
Then using the weight of your right leg to go deeper into the stretch.
Unwind,
Back to center and let's even it out.
Place your left ankle onto your right knee and walk the right foot out to the right as you lower your knees to the left.
Unwind,
Come back to center and relax.
Release into your Shavasana,
Relaxing every muscle in your body and with each exhalation allow yourself to sink deeper into the mat.
Friendly's gently begin to bring some movement into your body,
Wiggling your fingers and your toes.
Mend your knees and roll over to one side to come to a comfortable seated position.
With your next inhalation reach both arms up and exhale bring your hands down to your heart,
Going down and thanking yourself for your beautiful practice today.
Thank you so much for joining me!
I hope you feel more relaxed now and I wish you a wonderful day.
Bye!
