Hello and welcome to our Plant Your Intentions Flow.
We'll begin with setting an intention and then we'll move through feel-good stretches,
Strong holds and balancing postures to wake up and energize the body.
When you're ready,
Meet me in Thunderbolt at the back of your mat.
Rest your hands on your legs,
Maybe close your eyes.
Soften your shoulder.
Your jaw.
Inhale.
And exhale.
Take this moment to set an intention.
For this class.
For today.
Or maybe for the season ahead.
It can also be just one word.
It doesn't have to be complicated.
Now let's begin to add some movement.
Inhale to reach your arms out.
Bring your left hand to right wrist.
And side bend to the left.
Release your left hand down,
Deepening the stretch.
Inhale to rise,
Right arm lifts.
And exhale,
Twist to the left,
Hands come down.
Inhale to center,
Arms high.
Right hand to left wrist.
And stretch over to the right.
Release your right hand down,
Finding more length in your left side.
Inhale to lift your left arm up and exhale,
Twist to the right.
Inhale to centre,
Arms high and exhale,
Draw hands to heart.
Come into tabletop.
Inhale,
Arch for cow.
And exhale around for care.
A couple more on your own.
With your next inhalation,
Tag your toes.
Exhale,
Lift your knees to hover,
Hold.
And downward facing dog.
Walk out your legs if that feels good.
Make your way to the top of the mat,
Forward fold.
Soft bend in your knee.
And slowly roll all the way up.
Inhale to reach your arms high.
And exhale,
Hands to heart.
Return through your right foot.
Bring the tops of your left toes onto the mat.
Carefully press the toes down,
Stretching your foot.
Lift your left knee up and twist to the left.
Right hand to left knee,
Left and back.
Figure four,
Place your left ankle to your right knee and sink down.
To release,
Lift your left knee.
Extend your left leg forward.
And send it back,
Warrior three.
It doesn't have to be high yet.
High lunge.
Softly lower your left foot down.
Reach your arms out.
Inhale.
And exhale,
Bend your elbows for cactus.
Inhale to reach out.
And exhale cactus.
Inhale,
Reach up.
And exhale,
Hands to heart.
Prayer twist to the right.
So left elbow to right knee.
Lower your back knee down and tuck your toes.
Stay in your twist.
And rise up,
Extend your arms,
Left arm forward,
Right arm back.
And stretch back,
Right hand to your back or to your back thigh.
Lowland 12.
Ground your left hand,
Right arm reaches out.
And shift back for half split.
Both hands grounded and option to keep a soft bend in your right knee.
Return to low land.
And step back to downward facing dark.
You can stay here or take a vinyasa with me by coming into playing.
Bend your elbows,
Chaturanga.
Inhale up jaw.
And exhale downward facing dog.
Forward fold.
Step forward.
Inhale to rise.
Lift your arm.
And exhale,
Hands to heart.
Grunt down through your left foot.
And gently press the tops of your right toes down.
Standing twist.
Lift your right knee and twist to the right.
Figure 4,
Right ankle to left knee.
Lift your right knee up.
Extend your leg forward.
And warrior three floated back.
Hailan,
Treat your arms up.
Inhale and exhale,
Cactus.
Inhale to reach out.
And exhale,
Cactus.
Inhale up.
And exhale,
Hands to heart and prayer twist to the left.
Low lunge.
Lower your back knee down.
Release the toes.
Hold your twist.
And rise up.
Extend your arms,
Right arm forward,
Left arm back.
And stretch back.
Low lunge twist.
Ground your right hand.
And shift back for half split.
Return to low land.
And step back to downward facing dark.
Again,
You can stay here or take a vinyasa and then we'll all meet in downward facing dark.
Forward fold.
Step forward.
Inhale to rise.
Lift your arms.
And exhale hands to heart.
Now let's focus on balance.
Lift your left knee up and twist to the left,
Just like we did before.
Bring your left hand to your left knee and open your knee to the left to find tree pose.
Left foot below or above your right knee.
Bring your hands to your heart.
Focus your gaze on one point for stability or close your eyes to challenge your balance.
To release,
Draw your left knee in front.
Extend it forward and warrior three.
Step into warrior one,
Arm slip.
Inhale.
And exhale,
Ground your hands and step back to downward dog.
If you feel like another vinyasa,
Go for it.
Otherwise,
Stay in your down dog.
Walk forward,
Forward fall.
And slowly roll up.
Reach arms high.
And draw hands to a heart.
Other side.
Lift your right knee and twist to the right.
Bring your right hand to your right knee.
Move it out to the right.
And fine tree pose.
Release,
Bring your right knee forward.
Extend the leg.
And warrior three.
Varya 1.
Lift your arm.
Inhale.
And exhale,
Plant your hands down and step back to downward facing dog.
Stay here or take this last vinyasa.
And we'll all meet in downward facing dark.
Make your way into forward fold.
Stay here.
Ground your fingers,
Soft bend in your knee.
Lift onto your toes.
And slowly sink down into a toe balance.
Thighs parallel to the mat.
Maybe bring hands to heart.
And carefully set down onto your glue.
Left leg stays bent.
Extend your right leg.
And twist to the left.
Option to stay here or bring your right hand to the outside of your left foot.
And lift your foot up as you extend your left leg.
Slowly release the left leg straight down.
Bend your right knee.
And twist to the right.
Again you can stay here or lift your right foot with your left hand.
Release,
Turn forward.
And slowly roll onto your back for a full body stretch.
Arms reach over your head.
Big stretch.
Then ground your feet,
Bend your knees and rest your arms by your side.
Place your right ankle to your left knee.
And allow your legs to sink to the left.
Your right foot comes down,
Your right knee is pointing up.
Unwind.
Back to center.
And switch sides.
Left ankle to right knee.
And twist to the right.
Release and extend your legs for Shavasana.
You can keep your arms where they are and turn your palms up.
Or bring one hand to your heart and the other to your belly.
Just find a comfortable position to rest for a few moments.
Once you're there,
Return to your intention.
Simply notice how it feels.
And allow it to settle within you.
Gently bring your awareness back to your surroundings.
Wiggle your toes,
Wake up your body.
Move in any way that feels good.
And slowly return to a comfortable seat.
Keep your eyes closed.
Inhale.
And exhale.
Soften your shoulder.
Release your jaw.
Inhale to reach arms high.
And exhale,
Draw hands to heart,
Thanking yourself for stepping onto your mat today.
Thank you so much for practicing with me and I wish you a wonderful day.
