Hi,
My name is Shalaka and today's short flow will be a gentle flow.
This flow is a great complement for any other activities or practices,
Or you can simply use it to get some movement in when you don't feel like doing too much.
So let's begin.
Let's begin seated.
You can set up tall.
Find your shoulders over your hips.
Head over your shoulders.
Let's notice that spinal alignment,
How your body feels.
And I invite you to start with a few deep breaths.
Deepening your breath.
And soften your face.
Your cheeks,
Your jaw.
Soften your gaze.
Take in your surroundings.
Reach your left arm up.
Inhale.
Then grab your right ear,
Lean,
Tilt your head to the left.
Full breath in.
Full breath out.
Release your arm down,
Switch sides.
Right arm reaches up,
Inhale.
Grab your ear,
Tilt your head and breathe.
Release your arms down.
Come back to neutral spine.
And gently turn your head side to side.
Just testing your range of motion.
There's no need to feel pressure.
You can gaze over your right shoulder,
Deepen your stretch.
And switch sides.
Come back to center once again.
Notice what neutral neck feels like.
Plant both hands onto your mat.
Step your knees back under your hips.
Lift your chest up,
Inhale.
Round your back cat pose Inhale,
Lift your chest up.
Exhale to round.
Inhale up.
Exhale round.
Come back to neutral spine.
And then send your hips back to your heels.
Extend your arms away from you.
Enjoy whatever you can about this pose Draw your hands back in,
Find your table top.
Bring your knees back slightly.
Send your hips forward,
Lift your chest up,
Inhale.
Exhale,
Round your back,
Hips to your heels.
Inhale forward,
Lift your chest up.
And exhale back.
Just continue on your own.
You can exaggerate this movement as much as you like.
You can keep it as soft as you like.
Notice what you notice.
And eventually Settling back into your tabletop Step your right foot forward.
Coming into a low lunge.
You can bring your hands to your thighs.
Just gently sending your hips forward and back.
You can straighten your leg.
You can take your knee past your ankle,
Just any movement that feels natural to you.
And then we're going to switch sides.
So left foot steps forward.
You can bring your hands to your thighs.
Let's start with gentle rocking motion.
You can take it as further back as you like,
As far forward as you like.
Remember,
This is your practice.
And release your hands down Find your tabletop.
Tuck your toes,
Hips up and back,
Find your down dog Release.
Any tension you're holding in your neck,
You can turn your head side to side.
You can pedal your knees,
Bending one knee at a time.
Swing your hips side to side Then walking your hands back to your feet.
Coming into a forward fold.
Releasing any tension from your shoulders,
Your neck.
Roll your spine all the way up one vertebra at a time.
Standing tall.
Finding energy in your breath.
Reaching your arms up,
Inhale.
Exhale back cactus arms Inhale,
Reach up.
Exhale,
Reach back.
And hello.
Exhale back.
Next inhale,
Reach up.
Join your hands together,
Bring your hands to heart.
Deep breath in,
Exhale into chair.
Breath in and twist to the right.
Come back to center.
Over to the left.
Back to center,
Release,
Fold forward Lift apart for inhale.
Then walk your hands forward,
Come back into your down dog.
Reach your right foot up inhale bend your knee bring your foot closer to your hips find some length through your right side Bring your right knee behind your right wrist.
Slide your back foot all the way back.
See if you can rest,
Fold forward.
In your pigeon.
If you need support,
You can place something under your head,
A block,
Perhaps a block under your hips.
Just allow your breath to do all the work.
And slowly start lifting your chest up.
And then sit on to your right hip.
Turn towards the left side of your mat.
Reach your right arm up and back.
Try to find some length through your right side.
Breathe into your right side ribs.
Release all the way down.
Step back to your down dog.
Take your time.
Find some stability.
Find some stillness Then reach your left foot up,
Inhale,
Bend your knee.
Create as much length as you can on your left side Bring your knee forward.
Slide your right leg back.
Use any support that you need and then fold forward.
With every breath.
Try to relax your shoulders.
Let your upper body feel heavy.
Let your hips breathe.
Send your breath all the way down into your belly.
Slowly come back up.
Back into that side stretch.
Reach your left arm up and back.
Release forward.
Plant your hands,
Step back to your down dog.
It's time to lower your knees down to the mat.
And then sit back on your hips.
Can bring the soles of your feet together.
You can keep them as close to you as you want.
You can keep them as far away as you need to.
You can also add support under your thighs.
Take a moment.
To lift your spine up.
I invite you to close your eyes here.
Then breathe into the lowest point in your belly.
You might start to notice your pelvic floor muscles relaxing.
Your inner thigh muscles relaxing.
And then eventually.
.
.
Straighten both legs.
You're gonna lay back on your mat.
And then hug your left knee into your chest.
Grab it all the way up as high as you can towards your armpits.
Then bring it all the way over to your right side.
Reach your left arm to the left.
Breathe into your left side ribs.
Come back to center and switch legs.
Right knee comes in,
Draw it up and twist to the left.
Gaze to the right Make any adjustments you need.
To make yourself more comfortable.
Come all the way back to center.
Hug both knees back in and gently make some circles with your knees.
You can grab both feet.
Bring them up towards the ceiling into happy baby.
Anandabalasan.
You can even stretch your legs out.
Just anything that makes you feel.
Comfortable in this pose.
Swing from side to side.
And lower your feet down.
This time walk your feet.
Apart.
Let your knees drop in towards each other.
And rest here.
You can stay here for as long as you like.
Thank you for joining me.
