Welcome to our slow and strong summer flow.
Let's begin standing at the top of your mat.
Relax your arms by your side.
Shoulders sink away from your ears.
Maybe close your eyes and just breathe.
Now cross your right leg over your left,
Reach your arms up and hold your right wrist with your left hand,
Drawing it over to the left for a side stretch.
Then cross your right leg behind your left,
Shifting into your right foot.
Hold on to your other wrist and stretch over to the right.
Release,
Right foot meets the left and sink into chair pose,
Hands onto your thighs.
For outstanding cat cows,
Inhale to gently arch,
Lift your gaze.
And exhale around your spine,
Gazing down.
Couple more at your own pace.
Last one.
Inhale to rise,
Reach arms high.
And exhale forward fold.
Keep a soft bend in your knees if that feels good.
Relax your upper back and your neck.
Ground your hands and float your left leg up,
Supported Varia 3.
Carefully step your left foot back,
Ground at lunge.
And slightly lift your upper body up,
Keeping it hinged forward,
Arms reached back.
On your inhalation,
Rise up,
High lunge,
Arms high.
Exhale,
Hinge forward,
Arms back.
Again.
Inhale,
Rise.
High lunge.
Exhale,
Hinge forward.
Two more.
Inhale,
Rise.
Exhale,
Lean forward.
Inhale to rise,
Hold.
Bring your arms out by your sides and turn your palms forward.
Lunge twist,
Place your left hand to your front knee,
Right arm stays out at the side or you can reach it back if that feels good.
Transition into Varia 2,
Opening towards the left side,
Right foot is in front.
And stretch back.
Peace for Varya.
Option to lift your front heel up.
Release the here.
And lean forward,
Both arms high for side angle,
Palms facing each other Feel the strength of your core,
Your lower body here.
Begin to extend your front leg.
And lean back,
Reverse triangle.
You can lift your front toes up if that feels good.
Triangle Trikonasana,
Right hand to your right leg or to the mat,
Your shoulders stacked.
Transition into a lunge twist by placing your left hand down,
Re-bend your front knee and reach your right arm up.
Your gaze can stay down or follow your right hand.
Step back to plank,
Strong hold.
And shift to side plank on your left hand.
Forward bend,
Step your right foot behind your left,
Lifting your hips for a back bend.
See the twist,
Lower your glutes down,
Right knee stays bent as you twist to the right.
Unwind,
Return to plank with your right knee hugged in,
Tiger curl.
Inhale,
Tap the knee to the mat.
Exhale,
Lift,
Tiger curl.
Inhale,
Tap.
Exhale,
Lift.
Now ground your front knee.
Release your left knee down for a kneeling lunge.
Back toes can stay tucked,
Your hands on the mat.
Maybe lift onto your fingertips or if your balance allows,
Bring your hands to your hips,
Gently drawing your inner thighs together for stability.
If it feels good,
Reach arms high.
To release bring your arms down by your side and then forward to ground For pigeon,
Bring right knee to right hand and stay upright here.
Breathing deeply.
Step back to downward facing dog.
Maybe pedal out your legs for a moment.
And make your way into a forward fold again,
Top of the mat.
Supported varia 3,
Float your right leg up and step back,
Ground at lunge.
Reach your arms back as your upper body leans forward.
On your inhalation.
High lunge,
Arms reach high.
And exhale,
Lean forward,
Arms back.
Again,
Inhale,
High lunge.
Exhale,
Lean forward.
Two more.
Inhale,
Rise.
Exhale,
Hinge.
Inhale to rise,
Hold.
Bring your arms out and turn your palms forward.
Lunge twist,
Right hand to left knee,
Your left arm out at the side or you can reach it back up to you.
Varia 2.
Peace for Varya.
Option to lift your front healer.
Release the heel and side angle both arms high.
Gently extend your front leg.
And stretch back,
Reverse triangle.
Option to lift your front toes.
Triangle Trikonasana Lunge twist,
Your right arm down and your left arm reaches up.
Plank pose.
And side plank on your right side.
Forward bend,
Step your left foot behind,
Opening through your heart.
And release.
See the twist.
Your left knee stays bent as you twist to the left.
Return to plank with your left knee hugged in.
Inhale to tap the knee down and exhale lift.
Inhale,
Tap.
Exhale,
Lift.
Now,
Ground your knee.
Lower your back knee down,
Kneeling lunge.
Find your balance.
Again,
Gently drawing your legs together.
Maybe lift onto your fingertips.
Bring your hands to your hips.
Or it jumps high.
Release.
And find Pujan,
Left knee to left hand.
Step back to downward facing dog,
Add any movement you wish.
Lower your knees down and slide your hands forward for melting heart.
Sphinx pose,
Shift onto your forearms.
Bring your left knee to the left side in a 90 degree angle,
So kinda like frog.
Thread your right hand through underneath your left arm towards your left knee.
And roll onto your back for a spinal twist.
Try to keep both shoulders grounded,
Your left arm extended or in cactus,
Up to you.
Return to Sphinx.
Extend your left leg.
And bend your right knee for half frog.
Your left hand will come to your right knee as you roll onto your back for a spinal twist.
Now release your right leg and relax into Shavasana.
Allowing your arms to rest by your sides,
Your legs to feel heavy as you bring your awareness inward.
Close your eyes if that feels good.
Relax your jaw,
Allowing any tension to melt away as you take deep inhalations and exhalations.
Very slowly you begin to move your fingers,
Your toes,
Move in any way that feels good.
And once you're ready,
Come into a comfortable seat.
Take a deep inhalation as you reach your arms high.
And exhale hands to heart.
Thanking yourself for stepping onto your mat today.
Thank you so much for joining me.
I hope you enjoyed this class and I wish you a wonderful day.
Bye.
