Welcome to today's morning motivation flow.
Let's begin in a seated position.
Rest your hands on your knees,
Close your eyes and take a couple of deep breaths.
On your next inhalation reach both arms up,
Then interlace your fingers and turn your palms up to the sky.
Inhale,
Grow tall and exhale,
Bring your arms forward as you round your spine.
Again,
Inhale to straight and exhale round.
Once more.
Now come back to straight,
Release your fingers,
Then inhale lengthen and exhale twist to the right.
Inhale,
Reach your right arm over to the left,
Exhale twist.
One more time.
Inhale to center and exhale twist to the left.
Inhale,
Reach your left arm over to the right,
Exhale twist.
One more.
Now inhale to center and exhale hands to heart.
From there make your way onto your hands and knees,
Tabletop position.
Take your toes and with your inhalation arch the back for cow and as you exhale lift up into your downward facing dog beginning to pedal out your legs.
Come into stillness and let's go into our spinal waves,
So flow forward into plank and lift up into downward facing dog leading with your hips.
Two more.
Come into plank one more time and let's flow it out.
Inhale shift forward and exhale chaturanga.
Inhale up dog and then lift up into down dog while keeping the tops of your feet connected to the mat.
Release into up dog again.
And come into downward facing dog placing the soles of your feet onto the mat.
Extend your right leg into three-legged dog,
Bend the knee and open the hip,
Keeping an equal weight in your hands.
From there bring your right knee forward,
Lower the shin to the mat,
Lift back up and extend into three-legged dog.
Two more,
Knee forward,
Lower,
Lift and extend.
One more.
Now step your right foot forward into warrior one,
Feet hip distance apart trying to square your hips to the front of the mat,
Front shin in a straight line,
Arms reaching up.
Interlace your hands behind your back now,
Opening your heart up to the sky.
And with your exhalation bring your right shoulder to your right knee,
Humble warrior.
Inhale rise up and exhale down.
One more time.
Now release your hands,
Reaching arms up,
Turn your back toes forward for crescent and plant your hands onto the mat framing your front foot.
Lift your right arm up,
Revolved lunge.
Then come to the outside of your back foot,
Allowing your hips to drop towards the mat,
Maybe feeling a nice stretch in your left outer hip.
And then turn around into side angle.
Left hand comes to the inside of your right foot,
Maybe onto a block for support,
Your back foot turns,
Right arm reaches up.
Rise up into piece for warrior,
Extending your front leg,
Wrapping the left arm around your lower back.
Then extend your arms out to the side and come into triangle,
Reaching the front arm forward,
Shifting the pelvis back and bringing the front arm lightly to your front shin,
The mat or a block.
Reach your top arm up to the sky,
Your gaze down for stability or up for a challenge.
Come back into piece for warrior with your front leg extended and into your warrior too.
For our half moon,
Place your right hand in front of the right foot,
Again you could use a block here,
And shift into the bent leg,
Engaging the core to lift the back leg up parallel to the mat.
Flex your left foot to create a strong line from the lifted foot through your head.
Beautiful.
Bend your front leg,
Come into warrior too and with your inhalation turn into crescent,
Arms reaching up.
And exhale twist,
Right arm reaches back,
Left arm forward.
Bring your palms together in front of your heart and bring your left elbow to your front knee.
Hold.
And step your left foot forward into a twisted chair.
Unwind,
Rising up into tadasana and gently fold down uttanasana.
Grounding your hands to step back into plank,
Flowing through chaturanga,
Up dog and meeting me in downward facing dog again.
Let's repeat this on the other side.
Begin by extending your left leg into three-legged dog,
Bend the knee and open your hip.
Now bring your left knee forward,
Lower it to the mat,
Lift and extend three-legged dog.
Two more.
One more time.
And step forward into warrior one,
Arms reaching up.
Interlace your hands behind your back and as you exhale bring your left shoulder to the left knee for humble warrior.
Inhale rise up and exhale humble warrior.
Once more.
Now reach your arms up,
Turn your back foot for crescent and place your hands onto the mat.
Circle your left arm up,
Revolved lunge.
And shift onto the outside of your back foot,
The front knee opens,
Left arm reaches towards the back of the mat.
Now turn into side angle,
Left hand to the inside of your left foot,
Right arm reaches up.
And raise up into peace for warrior,
Extending your front leg.
And come into triangle trikonasana,
Engaging your front leg and core.
Release into peace for warrior for a short stretch and come into warrior two and shift into half moon,
Your left hand on the mat for support.
Don't worry if you lose your balance,
Just come back into the pose.
Bend the front knee to release into warrior two and on your inhalation reach both arms up as you turn into crescent and exhale twist,
Right arm forward,
Left arm reaches back.
Bring your palms together and with your right elbow meet your left knee.
Step your back leg forward,
Twist the chair,
Hold it for just a moment.
And release,
Inhale rising up into tadasana and exhale folding down,
Forward fold.
Step back to plank,
Then inhale shift forward,
Exhale to duranga,
Inhale up dog and exhale downward facing dog,
Well done.
Bend your knees and take a couple of steps or light up forward to lay down onto your back,
Apanasana,
Hugging your knees into your chest,
Maybe taking a gentle rock from side to side.
For a spinal twist extend your right leg along the mat,
Left knee stays in and then use your right hand to draw the left knee to the right,
Your left arm is extended,
Your gaze comes to the left hand,
Your shoulders stay grounded.
Unwind,
Come back to center and let's go to the other side.
Extend your left leg and draw your right knee to the left,
Rolling onto your left outer hip.
Your right arm extends out to the side,
Gazing to your right hand,
Shoulders on the mat.
Unwind,
Hug your knees in for apanasana.
And now gently rock yourself up to come into a comfortable seated position.
Inhale,
Reach arms up and exhale side out as you bring your hands to your heart,
Release your hands to your knees,
Close your eyes and bring your awareness inward,
Feeling all the benefits of your practice today.
With your next inhalation reach both arms up and exhale,
Bring your hands down to your heart,
Going down and thanking yourself for your wonderful practice today.
Thank you so much for joining me.
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Thank you again and I can't wait to flow with you again.
Bye.
