Hello and welcome to Yoga for the Heart.
I'm so glad you're here.
To begin,
Come to Thunderbolt,
Sitting on your heels.
Bring the back of your fingers together.
Inhale to lift your arms up.
And as you exhale,
Turn your palms out and bring your arms down,
Drawing a big heart.
Again,
Inhale,
Back of your hands together,
Lifting your arms up.
And exhale down by your side.
One small.
Rest your hands in your lap,
Maybe close your eyes.
Inhale.
And exhale to relax your shoulders.
Inhale.
And exhale,
Uncleanse your jaw.
Inhale.
And exhale,
Soften your face.
Make your way into tabletop for cat cows.
Inhale to arch your back.
And exhale around.
Now let's add some spinal waves.
As you inhale and arch,
Sink back.
And exhale to round four.
Two more.
Inhale,
Edge back.
And exhale round forward.
Once more.
And sit back to child's pose.
Walk your hands over to the left to stretch into your right side.
Move your left hand towards the back of the mat and rise up,
Stretching your right arm up.
You can stay here or lift your hips for a camel variation.
Slowly release your hips down,
Ground your right hand for tabletop.
Lift your left arm up and thread the needle.
Your left shoulder comes down.
You can walk your right hand forward and maybe lift onto your fingertips.
Slowly return to tabletop.
And let's do three more rounds of our cat cow waves.
Inhale,
Etch back.
And exhale around forward.
Two more.
Think back to child's pose.
Walk your hands over to the right.
Move your right hand back.
And rise up,
Reaching your left arm up.
Again,
Stay here if that feels good or lift your hips for camera.
Slowly release.
Ground your left hand for tabletop.
Lift your right arm.
And thread the needle.
Return to Tabertop.
Inhale for cow,
Tops of your feet grounder.
And exhale let your knees hover.
Inhale,
Cow,
Knees down,
Tuck your toes.
And exhale downward facing dark.
Maybe add some movement here.
Listen to your body.
Find still now.
And send your right leg up,
Third leg duck.
Inhale.
And exhale,
Hug your right knee into your chest.
Inhale,
Three leg jaw.
And exhale,
Step forward,
Short low lunge.
Keep your back toes tucked,
Reach your arms up.
Inhale.
.
.
And exhale,
Lean forward,
Back knee lifts,
Arms back.
Inhale to rise,
High lunge.
And exhale,
Lean forward,
Arms back.
Inhale,
High lunge.
And exhale warrior two.
Peaceful Varya,
Stretch back.
And side angle,
Hand or elbow to your knee.
Reverse triangle extends your front leg.
Varia 2.
High lunge,
Hands to heart.
Lean forward.
Pause.
A moment of gratitude for your strength.
And then come into tree pose,
Option to keep your left toes grounded.
Now let's go back to drawing the heart shape.
Bring the back of your fingers together.
Inhale to lift your arms.
And exhale,
Turn your palms out to lower.
Two more.
Inhale to lift.
And exhale out wide.
Last one.
Unite your palm.
Turn your left knee forward.
And warrior three.
Float your left leg back as you extend your arms back.
Softly lower your left toes for high lunge.
Arms lift.
Grant your hand.
And step back to downward facing dark.
Stay here or option to float their knees,
Chest,
Chin by coming into plank.
And lower your knee.
Chest and chin.
Slide into cobra or up dog.
And downward facing dark.
Other side.
Through like dark.
Left like we'll live.
Inhale.
And exhale draw knee to chest.
Inhale extend back.
And exhale,
Low lunge.
Reach arms up Inhale.
.
.
And exhale,
Lean forward as you lift your back knee.
Arms reach back.
Inhale right.
Exhale,
Lean forward.
Inhale,
High lunge.
And exhale,
Varia 2.
Peaceful Varya.
Side angle Reverse triangle.
Varya 2.
High lunch,
Hands to hold.
Lean forward and hold another moment of gratitude.
Now come into your variation of tree.
And let's draw three more hearts.
Inhale to lift your arms.
And exhale lower.
Two more.
Bring hands to her.
Turn your right knee forward.
And warrior three,
Arms reach back.
See how softly you can lower your right toes for high lunge.
Lower your hand.
And step back to downward facing dark.
Again,
You can stay here or float your knees,
Chest,
Chin on your own one more time and then we'll all meet in downward facing dog.
Walk or hop your feet to your hands,
Forward fold.
Keep yourself bent in your knee.
Crunch your finger.
Lift onto your toes and slowly lower all the way down.
Come to sit on your glutes,
Easy boat,
Your feet grounded,
Arms reach forward.
Inhale to lift your arms and your left foot.
And exhale,
Twist to the left.
Extend your left leg along the mat.
Try to sit tall in your twist.
And you have the option to stay here or live into a wild thing.
Slowly release,
Return to easy boat.
Inhale to lift your arms and right foot.
And exhale,
Twist to the right,
Right leg extend.
Again,
Option to stay here or lift into a world thing.
Slowly release.
Knees bent,
Ground your hands behind you,
Fingertips pointing towards your glute.
And then lift your herbs for a reverse tabletop.
Release and see that butterfly.
Gently bring your knees together.
And slowly let them sing to the right.
And over to the left.
Back to center and find a comfortable seat.
Place your hands onto your heart.
And think of three things that you're grateful for today.
To close off our practice,
Unite your palm.
And gently bow down,
Ending our practice in gratitude.
