Is just going to be a real energizing yoga we're going to get our bodies moving we're going to stretch them out we're going to make those muscles work so you can have some yoga blocks near the top of your mat those are optional if you want to use those So let's go ahead and get started.
So come down into a seated position.
And we're just going to set our intention and then we're going to get moving so you can cross your legs.
And just go ahead and take an inhale.
And a slow exhale.
And just continue with that breath,
Taking a few more.
And stick with that breath.
And today,
If it feels aligned with you,
I want you to sense the intention of calm.
So maybe that's calm in your thoughts.
Calm in your body.
Or calm in your emotions.
And so take a deep breath in and just say the word calm really slowly in your mind.
And just continue to do that with each inhale,
Repeating the word calm and thinking those areas of your life that you could use some more calm.
Good,
And go ahead and take one more breath here.
And anytime during this practice,
If your mind gets distracted or you start thinking about your to-do list,
Just come back to that inhale and say the word calm in your mind.
Go ahead,
Come into tabletop position,
So hands and knees.
And we'll start with some cats and cows.
So drop your belly,
Look up,
Take an inhale.
And exhale,
Tuck your chin around your spine,
Blow out all that air.
Good.
Repeat.
Inhale,
Cow.
Exhale,
Cat,
Tuck that chin around that spine.
And go ahead do a couple more with your own breath so we're warming up that spine.
Stretching outer stomach.
Good one more here.
And come back to tabletop with a neutral spine.
Walk your hands towards the top of the mat.
Bringing your chin maybe your chest down to the mat just seeing what touches And take a nice deep breath on that exhale.
Really relax into the mat.
Feel that stretch.
Take two more breaths here,
Coming back to your intention of calm.
Maybe use spell calm in your mind.
C A L M One more full breath.
Walk those hands back up so you come into tabletop position.
Tuck those toes,
Lift those hips up as you come into downward dog.
Take a nice deep breath here.
Shifting your weight towards your heels,
And it's okay if they don't touch.
You can even bend your knees a little bit.
On that exhale relax that head and neck towards the mat let it hang heavy gravity can just pull that head down Good.
Step your feet between your hands.
Inhale,
Flat back,
Hands on shins.
And exhale fold.
Bend those knees a little bit.
Take about five seconds as you slowly stand up.
Good.
We're going to come through a sun salutation.
Inhale those hands up.
Nice big stretch.
And exhale,
Fold forward.
Inhale,
Flat back,
Hands on shin.
And exhale,
Fold.
Inhale,
Step back to plank and you can come down to your knees.
We're gonna lower all the way down to the ground,
Elbows to our rib cage.
Inhale,
Lift that head and chest for cobra.
Exhale,
Tuck your toes,
Downward Dog.
Nice deep breath.
Big exhale,
Sigh it out.
Good,
Step those feet between those hands.
Inhale,
Flat back.
And exhale,
Fold.
Bend those knees a little bit.
Slowly roll up about five seconds.
Good.
We're going to stay in standing here.
Inhale your hands up and clash your hands together at the top.
And on your exhale,
Go ahead and bend to one side.
Inhale,
Center.
Exhale,
Stretch to the other side.
Inhale center.
And exhale to the side.
One more inhale center and exhale to the side.
Inhale center.
And exhale fold forward.
Inhale flat back hands on shins And exhale,
Fold.
From here,
Go ahead and step your right foot back.
And bring your hands up as you come to Crescent Lunge.
Good,
So adjust yourself here if you need to,
Making sure the front knee is over the ankle,
Belly is in.
You can bend that back knee if it's putting a strain on that low back.
Good arms can be up,
Shoulders relaxed.
You can always choose to have your hands at your chest in prayer.
Take one more breath here.
On that exhale,
Sink as low as you can.
From here,
Bring the right hand down to the ground.
Left hand stays up.
We come into revolved lunge.
So we're looking at that front leg.
You can look at your left hand in the air or down at the mat,
Whatever feels good on your neck.
Nice deep breath here.
Go ahead bring that left hand down as you come into runner's lunge this is a great spot to use those blocks Take an inhale.
And exhale,
Sink lower.
So here we can feel our strength working,
But as we use that exhale to sink a little bit lower,
We'll really feel that stretch in both of our hips.
Good.
Move those blocks off to the side.
Bring your hands down to the mat.
Step back and plank.
Knees or toes this time and come through your vinyasa.
So lowering down to the ground.
Cobra or Up Dog?
And exhale,
Downward dog.
Nice deep breath.
Big exhale.
Sigh it out.
Good.
And step those feet between your hands.
Inhale flat back And exhale,
Fold.
Bend the knees a little bit and take an inhale as you stand all the way up,
Hands overhead,
Clasp those hands together.
And exhale,
Side bend to the left.
Inhale center.
And exhale,
Side bend right.
Inhale center.
And exhale,
Fold forward.
Inhale flat back hands on shins we bring our shoulders away from our ears exhale fold forward Go ahead and step that left foot back.
As you come into Crescent Lunge,
So arms come up.
And then just adjust yourself.
If you're feeling wobbly today,
Just put those feet further apart like you're on a railroad track.
Good,
Core is engaged.
So you want to feel yourself bring that belly button in towards your spine.
Good.
And go ahead and take an inhale.
And on your exhale,
Sink lower into that front leg.
Go ahead and bring the left hand down to the mat,
Right hand up towards the ceiling,
So we're twisting towards that front leg.
Really opening up our chest here.
And one more full breath.
And then bring that right hand down as you come into runner's lunge.
Option to use your blocks.
And really take that inhale.
And on that exhale,
Sink lower in those hips.
Feel them stretch out.
Feel that tension in the hips.
And just use your breath to relax.
And one more full breath here.
Good,
Move those blocks off to the side.
And come back to plank.
And come through your vinyasa or you can always come straight to downward dog.
So always adjusting this practice to how you're feeling right in that moment.
So go ahead and meet me in Downward Dog.
Relax that head and neck.
Take an inhale.
And sigh it out.
Good,
We're gonna repeat that sequence on each side,
Taking one breath for each pose.
So go ahead and step the left foot between your hands.
Inhale your hands up for crescent lunge exhale sink lower Right hand comes down to the mat.
Revolved lunge.
Inhale.
And exhale.
Left hand comes down,
Runner's lunge.
Inhale.
And exhale.
And step back to plank.
Come through your vinyasa.
Keep your breath going here.
And then meet me in Downward Dog.
We'll take that nice deep cleansing breath.
Inhale.
And exhale,
Sigh it out.
Good.
Step that right foot between your hands.
And bring your arms up for crescent lunge.
Take an inhale.
Exhale,
Sink low.
The left hand comes down to the ground.
Right hand is up.
Revolve lunge.
Inhale.
And exhale.
Right hand comes down,
Runner's lunge,
One full breath.
Step back to plank and come through your vinyasa.
And meet me in downward dog.
Go ahead and drop your knees.
You can come into puppy pose or child's pose.
If you want to do puppy pose,
Just walk those hands towards the top of the mat.
Bringing the forehead or the chest towards the mat.
Nice deep breath here.
And just coming back to our intention of calm.
So how can you create calm even when your muscles are working,
Maybe your heart rate is getting up?
How can you keep your mind calm?
Go ahead and walk those hands up so you come into tabletop position.
We're gonna do a little core and balance here.
So go ahead and lift the left arm up by your ear.
Right leg back.
Really bring that belly button up to the spine so we don't have any low any arching in our low back.
Good,
Go ahead and tap the fingers and toes and lift them back up.
Five and tap.
Four.
Three.
Two.
And one.
Good job.
Bring that hand and knee down.
And we'll switch sides.
Right arm up.
Left leg up and back.
Really bringing that belly button up.
Finding your balance here.
And go ahead and tap the finger and toes.
Five.
Four,
Keep going.
So when you're doing this,
You want your back to be staying exactly the same.
It is just our arms and legs moving.
Last one,
And bring that arm and leg down.
Good job.
Go ahead,
Tuck those toes.
Come up to Downward Dog.
We're going to take one full breath here.
Walk those hands closer towards your feet.
Bend your knees and take five seconds to stand.
Alright,
We're going to come into a sumo squat so you can face the side of your mat.
So step your feet wide apart and you want your toes pointed at about the corners of your mat and you can adjust this to how it feels in your body.
So chest is nice and tall and go ahead and bend those knees.
Good,
So we don't want our knees to roll in.
We want to keep them open.
And you might just need to adjust your legs.
It will depend on your flexibility.
Good.
You can bring your hands into your chest.
And go ahead,
Inhale,
Straighten your legs,
Arms reach up.
Exhale,
Bring your hands to prayer as you bend your knees.
We're going to do 10 of these.
Inhale,
Reach up.
And exhale,
Bend.
Good.
Nice and slow.
Inhale up.
And exhale,
Bend.
Good,
Keep going here.
You can follow your own breath.
And really noticing how far you can sink each time and still keep that good form.
Good.
Keep that breath going.
Keep that chest up.
So we don't want to bend in our back as we're coming down into that squat.
I'm gonna do two more here.
Last one.
Inhale reach those arms up and straighten your legs point your toes towards the side of your mat And we're going to come into a side lunge here.
So you can bring your hands on your hips to start with and go ahead and bend your left knee.
Keep that chest tall.
And then come back to center and go ahead and bend the other knee.
Good.
So you might feel that stretch on the inside of the thigh.
Go ahead and keep going,
Alternating sides here.
Good,
We're gonna do a couple more on each side.
So we're sinking into that leg,
Really working it while we're stretching the other leg.
Again,
Keeping our core engaged,
Which means our belly button is going to our spine.
Go to the last one here.
Good,
Stand up tall.
We're gonna go ahead and bend that left leg,
Coming in that side lunge and hold.
I want you to bring your right hand down to the ground.
And your other arm up towards the ceiling.
So you're twisting towards that bent leg.
We're gonna hold here for a couple breaths.
If you can't reach the ground,
You can use your blacks.
Good,
One more full breath.
And go ahead,
Straighten the legs as you stand back up.
Hands can be on your hips.
Go ahead and bend that right knee.
Go ahead and bring that left hand down to the ground.
Other arm reaches towards the ceiling,
So you're twisting towards that net.
Bent knee.
Good,
Nice deep breath here.
Good.
Go ahead,
Straighten the leg and stand back up,
Hands on your hips.
Go ahead,
Heel toe those feet together.
Good.
And we're going to do a little more balance here.
So you can face the top of your map.
So I want you to first come in single leg mountain.
So your left leg is gonna be up.
So hip and knees at 90 degrees.
Again,
Core is engaged here.
We want to keep that active and it just helps to protect our back.
Good,
From here.
We're going to step back into crescent.
So take an inhale.
Exhale,
Step back to crescent.
Inhale,
Step back to that single leg mountain.
If you have to tap your toe,
That is okay.
Good,
Take an inhale.
Exhale,
Step back to crescent.
Inhale,
Step back up.
We're going to do it one more time.
Exhale,
Step back to crescent.
Inhale,
Come back up,
Single leg mountain.
And exhale,
Bring that foot down.
Good job.
I know I was feeling that in my leg.
So we'll go ahead and switch sides.
Spread the toes on the left foot.
Bring that right leg up,
So hip and knees at 90 degree.
Core is engaged.
We're standing nice and tall.
Hands can be at our hips.
And take an inhale.
Exhale,
Step back to crescent lunge.
Inhale,
Single leg mountain.
Exhale,
Step back.
Inhale,
Single leg mountain.
Step back crescent.
And single leg mountain,
Take breath.
And bring that foot down.
Good job.
Shake out those legs if you need to.
So we're going to go on to a little bit of core work and stretching to end this practice.
So you can have your feet together and go ahead and inhale.
And exhale fold forward Inhale,
Flat back,
Hands on shins.
And exhale,
Fold.
Inhale,
Step back to plank and come on your knees or toes.
You can always be on your elbows if your wrists bother you.
I'm gonna be demonstrating on my knees.
So just hold here for a breath.
Good.
And from here,
We're going to go into side plank.
So go ahead,
Shift to the right side of your body,
Lifting your left hand up.
If you're on your knee,
Your top leg straightens.
If you're on your toes,
Both legs are straight.
Good,
Inhale,
Come back to plank.
And exhale,
Go to the other side.
Good,
Inhale,
Plank.
And exhale to the side.
Inhale,
Plank,
Keep that belly button up.
And exhale side.
We're going to do it one more time on each side.
Come into plank.
And exhale side,
Keeping that hip away from the mat.
And plank.
And last one on your side here.
And come back to plank.
And come up on your toes if you're not there.
And walk your feet towards the top of the mat.
Good,
So your feet are between your hands.
Inhale,
Flat back.
And exhale,
Fold.
I'm gonna do a little stretch here.
Bend that left knee.
Left hand stays on the mat,
Right hand goes up towards the ceiling,
So we're twisting.
And we're feeling that stretch in the right hip.
You can always use your black here to give yourself a boost if you need it.
Take one more breath.
And bring that hand down.
We're going to switch sides,
Bend that right knee.
Right hand stays on the ground,
Left hand goes up.
And take a nice breath here.
You guys are doing great.
We are almost there.
Left hand comes down.
So you come into your forward fold.
Go ahead and bend your knees.
And you come to the squatted position up on your toes.
And we're just going to go all the way to our back.
So slowly lowering down.
To our hips and then our back.
You can grab behind your legs as you roll down.
So coming onto the mat with your knees bent,
Feet flat on the floor.
We're gonna do a little more core work.
So we're gonna do that pelvic tilt.
So go ahead,
Contract the lower abdominals,
Pushing that low back into the mat.
It's a really small movement.
Go ahead,
Tap the back of your legs and your glutes.
Those should not be working.
If they are,
Sort of reset yourself.
And think really small when you do this motion.
And then hands can rest on the side.
Go ahead and bring hips and knees to 90 degrees.
Got to really fill that corn gate.
Focus on keeping that lower core engaged,
That low back into the mat.
And go ahead and straighten your legs now.
You can flex those feet.
Continue breathing here.
As we have our core contracted,
We can't expand our belly like we normally do,
So it gets really easy to hold your breath.
And from here,
I want you to point your toes.
Bring your legs into a straddle.
And then bring them back together.
Good,
So straddle.
And together.
Good,
Really keeping the core stable.
Just keep doing this motion,
Straddling together.
Moving nice and slow.
And really focus on not letting that low back move.
So we're keeping that core engaged the whole time.
Our legs are more just a distraction here.
And we'll go ahead and do two more.
Good.
Bring those feet down to the mat.
Knees are bent.
We're going to come into bridge posts here.
So option to keep both feet on the mat.
Or you can follow me for the single leg bridge.
So if you want to do the single leg bridge,
Go ahead,
Bring your left foot up towards the ceiling.
And it's okay if you have a bend in this knee.
Usually that's just a little tightness.
Hands are on the mat and go ahead and lift up.
Good.
And we're going to do 10 pulses at the top here.
10,
9,
8,
7,
6.
Five,
Four,
Three,
Two,
One.
Come all the way down to the mat and bring that left foot down.
Switch sides or you can stay with two.
So bring that right foot up.
Go ahead and lift those hips.
As you come up.
And 10 pulses.
10,
9,
8.
Seven,
Six.
Five four three two one and lower down to the mat.
Hug those knees into your chest.
Take a nice deep breath.
And sigh it out.
I want you to take one more full breath and really focus on getting all that air out at the end so you might even puff a little bit.
So if you could hear my breath,
I sort of squeeze my stomach muscles to really get all that air out of my stomach.
Good.
And go ahead,
Bring your feet to the floor.
We're going to do each of those exercises one more time.
So go ahead,
Contract your lower abdominals,
Pelvic tilt.
Knees up to 90 degrees and hold.
Keep breathing.
Good,
Straighten those legs towards the ceiling.
If they don't straighten all the way,
That is all right.
And legs come to a straddle and together.
10.
Nine.
Eight,
Keep breathing.
Seven.
Bye.
Theory.
Two.
And one feet come down to the mat,
Knees bent.
We'll go into that bridge.
You choose single leg or both feet stay.
Left foot can come up.
And go ahead and lift.
And 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
And lower.
And go ahead and switch those legs.
And lift up.
10 9 8 7 6 5 4 3 2 1 and lower Hug those knees into the chest.
We're going to take two breaths here,
And I want you to focus on really getting all that air out.
So that might mean squeezing your abs.
So take an inhale.
And exhale.
Full inhale,
Really expand the belly.
Good job.
So you might notice that when you take that full exhale and you really get all the air out,
Your next inhale can sometimes be a little bit bigger.
Go ahead,
Bring those arms out to a T.
Knees stay bent.
Go ahead and let those legs fall towards your left side.
We're coming into a twist.
Good.
Go ahead and face your right palm towards the ceiling.
And you can bring your left hand on top of that right leg.
Letting it more just lay there,
Not exactly pushing it down or cranking yourself.
And go ahead,
Take an inhale.
And on that exhale,
Just relax your body into the mat.
Your muscles might move.
Your body might adjust as you release your muscles a little bit,
And that's okay.
Just taking a moment of gratitude to be able to move your body and just for making the time for yourself.
It gets really easy to push ourselves off.
But you took this opportunity to show up today.
And go ahead and take one more breath.
Good.
Arms come back to a T,
Knees towards your chest.
Knees are bent and go ahead let them fall towards the right side left palm towards the ceiling and you can bring that right hand on top of that leg Coming back to your breath,
Taking an inhale.
And exhale just releasing into the mat,
Relaxing your muscles,
Letting your body move a little bit.
And just coming back to our attention of calm.
Where you need more calm,
Your thoughts,
Your emotions.
Your body.
And just knowing that you can bring more calm into your life.
Can't control all your external circumstances.
But you can choose your thoughts.
Choose how you want to go about your day.
One more full breath here.
And go ahead and roll to your back.
You can make your way up to sitting.
You can grab behind those legs and just rock and roll up.
Good job.
So that is all for today.
I thank you guys for joining me.
Feel free to stretch out a little bit more if you would like.
