Hi and welcome to this sweet and short wake up flow.
We're going to start standing so you can meet me somewhere in the middle of your mat,
Standing maybe hips distance,
Maybe just slightly wider than that.
Going to rest our hands next to us and just going to start to swing them left to right.
So you're turning with your chest,
Slightly with your hips to the side.
You're allowing the hands to be completely relaxed,
Free.
They gently smack you each time that you turn to the side but It's just a gentle.
.
.
Touch really.
Try to align the breath so every time you face a side you're inhaling and then other side exhaling.
Can go however fast or slow you feel like.
Maybe making the range of motion slightly wider This will result in the hands swinging more,
Lift it up and then smacking you a little bit more.
Try to really relax the hands,
The shoulders.
You can close the eyes here if that feels good.
Let's do a couple of more here.
And then slowly starting to come back to stillness Okay.
Stay for a couple of moments with the eyes closed.
Just feeling the body balance itself on the feet.
Feeling all the muscles that are activating and relaxing,
Trying to.
Keep not trying but succeeding at keeping you balanced Can now blink the eyes open and meet me at the beginning of the mat.
Again we're going to stay with our feet hips distance and do a couple of spinal waves from here.
Inhale lift the palms up find length along the spine look up And then with the exhale,
Slowly keeping the back long forward fold.
Hands either on your shins or maybe even the mat depending on where you're at inhale halfway lift up look forward And then exhale,
Relax the body,
Crown the head towards the mat and vertebrae by vertebrae make your way up back to standing.
And we'll do a couple of these.
Inhale,
Lift the palms up,
Look up,
Lengthen the back as we're trying to grow an inch along your spine.
And then exhale,
Keeping the back long,
Forward fold.
Inhale,
Halfway lift up.
And then exhale,
Relax,
And vertebrae by vertebrae.
Let's lift up.
Let's do two more inhale lift up exhale forward fold inhale halfway lift up And exhale,
Vertebrae by vertebrae.
Make your way back up.
And last time,
Inhale,
Lift.
Exhale,
Fold.
Inhale,
Halfway lift.
Navel is in.
And then exhale,
Relax and vertebrae by vertebrae.
Let's lift back up.
Let's roll the shoulders back a couple of times.
Then forward.
And again inhale,
Lift the palms up.
Maybe go into a gentle back bend here only if it's comfortable and then exhale again keeping the back long forward fold.
This time we're going to step one foot then the other into a downward dog.
So spreading the fingers wide,
Index finger facing forward.
Lift the hips up and from your palms you're gonna press your heels towards the mat.
They might not be touching the mat,
That's fine completely.
Try to draw the navel in and really lengthen the back here and then if it's not already relaxed the neck and head.
Thighs are active.
Let's take two deep breaths here.
Inhale And then next exhale,
You're gonna step a bit wider than hips distance and dip the right hip towards the mat.
Looking towards the back of your mat,
Feeling a nice stretch in your side body and right hip area.
Stay here,
One more exhale,
Or one more entire breath.
And next inhale,
We're going to lift into a side plank,
Staying on our right hand,
Lifting the left one up,
Look up,
Core is engaged.
You really want to press that belly button towards the spine here.
Deep breath.
And then slowly try to bring the right,
The left foot,
Sorry,
Towards the beginning of the mat.
So you might use a couple of steps with your foot or step right forward.
Lower the left hand as well.
And then lift,
Extend both legs into a triangle pose.
Square the hips,
Inhale,
Halfway lift up,
Lengthen the back,
You can stay with your palms on your thigh or palms on the mat and then exhale forward.
Fold.
You wanna keep that back long,
So if your back looks like this,
Lift more up and find length along the spine.
Deep breaths.
Inhale and exhale you can bend the front knee and lower the back knee onto the mat extend the back foot inhale lift up palms above the front knee navel is in square the hips and with the exhale let's dive into our low lunge lifting the chest up looking up And inhale,
Come back up,
Extend the front leg,
Hips stay squared,
Navel in and exhale,
Forward fold.
Hands on your thighs,
On your thigh or on the mat.
And again,
Inhale,
Lift up,
Bend the front knee,
Bring the right arm,
Right palm where it was before,
So right beneath your right shoulder.
Next inhale,
We're going to send the left leg back into a modified side plank,
Lifting the left arm up,
Looking up,
Core is engaged.
You can stay here or maybe add the right foot to the left one in a full side plank.
Deep breaths,
Look up,
Inhale and exhale slowly,
Make your way back to downward facing dog.
Taking a deep breath here.
Inhale and exhale let's now again widen our feet and dip the left hip down looking towards the back of the mat pushing into both of your palms Good job.
Next,
Inhale,
Lift to a side plank,
Lift the right arm up,
Look up.
Deep breaths here,
Keep that core engaged.
Tailbone slightly tucked in,
You're pushing into the left palm.
And then make your way with your right foot forward and prepare.
For triangles so both legs are extended Back foot is at about a 45 degree angle.
Inhale,
Halfway lift up.
Nail is in,
Try to square the hips.
Gonna maybe stay here or maybe with the exhale you're going to fold a bit more forward.
Wherever you are,
Try to keep the navel engaged and try to keep the back long.
Inhale and exhale let's bend the knees and lower the left one down extend the left foot and lift up palms above the right knee,
Nail in,
And exhale,
Lower down to high lunge,
Low lunge,
Sorry.
Look up lift the chest deep breath Inhale,
Lift up,
Extend the front leg,
Squaring the hips,
Navel in,
Lengthen the back,
And then exhale forward.
Fold.
Try to stay where you were on the other side.
There's always one side that is more flexible stronger,
But we want to bring more balance to the sides of our body.
Inhale lift up,
Bend the front knee and bring the left palm right beneath the left shoulder and then slowly make your way to the modified Side plank,
Lifting the left,
The right arm up.
Either staying here or left foot meets the right one in a full side plank.
Deep breath.
Inhale and exhale slowly wherever you are make your way to downward facing dog One more deep breath here.
With the exhale slowly walk the palms towards your feet If they aren't already,
Bring the feet,
Hips distance,
Inhale,
Halfway lift up,
Navel in,
Grab onto the opposite elbows,
And then exhale,
Relax your upper body.
You might want to sway here left to right,
Up and down,
Whatever feels good to you.
Refined stillness.
Inhale,
Relax the palms,
Exhale stay here.
Next inhale halfway lift up place the left palm in front of your feet and in between the feet and then lift the right arm and over looking up towards the sky trying to open the chest or the sky keep the hips squared and stay here a couple of breaths If this is too intense you might want to come onto your fingertips or even use a yoga block here if you have one or a book or whatever can help you find that lift up.
That your back is long and this is not too much inhale and exhale let's switch sides right palm goes where the left one was and then lift the left palm up look up Hips stay squared facing the mat.
Inhale and exhale.
Relax.
Inhale again,
Halfway lift up,
Either palms on the mat or on your chins,
And then exhale,
Relax,
And vertebrae by vertebrae,
Make your way.
To standing I want to keep the eyes open,
Maybe closed if that's comfortable.
Opening the palms facing forward let's take three Deep breaths here just to ground further in our body.
Hmm.
Another inhale and exhale last deep inhale Ah.
Okay,
Hands in front of the heart space,
Bow down.
Thank yourself.
We're coming onto the mat for doing the practice.
And whenever you're ready,
You can relax the hands.
And that's it.
This was a very short practice,
So if you feel you want a bit more grounding,
You can try another practice or just spend a couple of moments in meditation.
And I'll see you in another class.
