Hi,
My name is Shalaka.
Today we'll be going through a quick practice focusing on strength and mobility.
I invite you to modify the practice wherever you need and challenge yourself wherever you need.
So join me on the mat.
We're going to begin standing tall at the top of our mat.
Lengthening your spine.
Spreading your fingers wide.
Start pressing your feet into the mat.
Notice the engagement you find in your legs.
You can even lift your kneecaps up so you feel your quadriceps engage.
Squeezing your glutes together.
You can bring one hand to your belly with a deep breath in expand your belly Exhale,
Hollow it out.
Deep breath in,
Expand.
Exhale,
Hollow it out.
Just continue for a couple of rounds on your own You might want to pause at the end of your exhale as you hollow every drop of air out.
Noticing perhaps the engagement in your abdominal muscles as you exhale out.
Inhale to completely relax.
And exhale,
Hollow it out.
And releasing your arms by your side.
Deep breath in,
Inhale,
Reach your arms up,
Join your palms together,
Fingertips together,
Maybe a slight arch in your back.
Exhale,
Forward fold.
You can bend at your knees,
Hug your chest in towards your thighs.
Let your head hang heavy.
Lift up half way in here.
Exhale to fold.
Lift up halfway,
Inhale,
Exhale fold.
Inhale half way up,
Exhale fold and allow your breath to reset.
You're gonna roll your spine all the way up,
One vertebra at a time.
Finding your tall spine back.
Settling your shoulders.
Inhale to rise,
Press your feet into the mat,
Find that slight arch in your back,
Exhale fold,
Bend at your knees.
Lift up half way and half.
This time exhale plant your hands,
Step back,
Lean to tabletop gonna bring your shoulders over your wrists,
Your hips over your knees and then spread your fingers as wide as you can,
Grip your mat with your fingertips.
Notice the engagement in your hands.
Next,
Exhale,
Press your mat away around your back.
Inhale to lift your chest up.
Exhale to round,
Press your mat away,
Hollow your belly out.
Inhale,
Lift your chest up,
Shoulders away from your ears.
Exhale to round Inhale up.
You can pause,
Hold your cow pose.
Imagine you're trying to drag your hands back towards your knees.
Feel that engagement in your upper back.
Release to neutral.
Deep breath in.
Exhale to extend your right leg back Flex your foot.
Imagine you're trying to push the back wall away.
If you shifted to your left,
Come back to center,
Feel your core engage,
Gaze is neutral,
You're looking right down at your mat.
Release down and switch legs,
Left leg extends Flex your foot,
Press that back wall away.
Find your center.
And lower it back down.
This time right leg extends.
Left arm extends,
Your gaze is still down.
As you take a deep breath in,
Bend your knee and actively try to reach for that foot.
Whether you grab your foot or not,
Keep your arm active.
You can gaze over your left shoulder.
And then press your mat away,
Lift your chest up,
Find that back bend.
Keep lifting your back knee up.
And release down.
Switching legs,
Left leg extends.
Find your neutral spine.
Right arm extends with your inhale bend your knee Grab your foot.
Lift your chest up.
Breathe.
And release all the way down.
Come back to your neutral spine.
Then send your hips back to your heels.
Reach your arms away from you.
Find that length in your lower back.
Let's take a breath in.
Take a breath out.
Send your hips back forward this time.
Step back coming into a plank.
Shoulders over your wrists.
We're going to take a moment or two.
To find some alignment in your plank.
So find that grip in your hands.
Find your long inhale,
Long exhale,
Hollowing your belly out.
If you feel like your hips are hiking up,
See if you can lower them slightly,
Feel that core engagement.
One more breath in.
Just one more breath out.
This time lower your knees,
Chest,
Chin down to the mat.
Elbows hug in,
Lift your chest up,
Inhale.
Drop your shoulders away from your ears,
Squeeze your elbows in,
Squeeze your shoulder blades in.
Press the tops of your feet into the mat.
Feel your legs engage.
Lower down the exhale.
Inhale,
Lift up.
Exhale,
Back down.
Inhale up,
Exhale down.
Lift your chest up,
Inhale,
Exhale.
Exhale down.
Tuck your toes,
Press your hips up and back.
Find your first downward facing dog.
You're going to press your mat away.
Try to send your hips up towards the sky.
Gaze at your feet.
You can have a slight bend in your knees so you can really press your mat away,
Find that neutral spine.
Then extend your heels back towards the mat.
With your next breath in,
Send your shoulders back over your wrist,
Widening your plank.
Maybe adjust your feet.
Send your shoulders past your wrists.
Exhale,
Lower down halfway,
Chaturanga.
A,
He'll find your up dog.
X,
He'll find your down dog.
Deep breath in here.
Deep breath out.
This time walk your hands back towards your feet.
Find your forward fold.
Just releasing any tension from your arms shoulders back of your neck and rolling your spine all the way up mountain pose.
How are you doing?
Let's keep moving.
Reach your arms up.
Inhale.
Exhale,
Find your fold.
Lift the pathway inhale Exhale,
Walk it back forward,
Find your down dog.
Inhale reach your right foot up hold it there Try to reach it up higher using your glutes.
Take a deep breath in.
Exhale bring your knee to chest,
Shoulders over wrists Inhale reach up.
Exhale,
Knee to chest.
Inhale,
Reach up.
Exhale knee to chest this time step your foot through rise to crescent lunge Settle into your lunge,
Bend into your front knee,
Press into your front foot.
Send your back heel towards the back wall,
Maybe rise up and back.
Exhale,
Open arm twist to the right.
Gaze past your right shoulder.
And reverse,
Reach your left arm up and back.
On your next exhale,
Windmill your arms,
Find your warrior two.
Pass it to your right fingertips.
Bend into your front knee,
Turn your back toes forward.
And then press into that outer edge of your back foot.
Feel your back leg engage.
Inhale,
Reverse your warrior.
Exhale extended side angle.
Can keep your elbow on your thigh or reach all the way down.
Find your breath here.
Feel that inner thigh stretch.
Deep breath in.
Deep breath out.
Straighten your front leg,
Find your triangle.
Inhale to rise all the way up,
Turn your toes towards the left edge of the mat.
With your exhale,
Swan dive,
Find your wide leg forward fold.
Can keep pressing into both feet Keep both legs active.
Might find your core engaged as you exhale.
One more breath in.
One more breath out.
Slowly turn towards the front of your mat Plant your hands.
Step back,
Find your plank.
Deep breath in.
Exhale,
Chaturanga.
Inhale find your up dog,
Exhale find your down dog.
Left foot up,
Inhale,
Hold it up higher if you can.
Keep pressing your mat away actively with your hands.
Need to just exhale.
Inhale up.
Exhale,
Knee to chest.
Inhale,
Reach up.
Exhale knee to chest,
Step through crescent lunge.
Take a moment or two.
To find a strong lunge,
Press into that front foot,
Reach that back heel away from you,
Actively reach up and back.
Exhale,
Open arm twist to the left.
Inhale to reverse your twist Breathe into your right side ribs.
Win Melier Arms,
Warrior II.
Gaze past your left fingertips.
Turn your back toes forward.
Press into that back foot.
Feel that energy in both legs,
Maybe deepen your lunge.
Inhale,
Reverse.
Exhale,
Extended side angle.
Breathe.
And straighten your front leg.
Next,
Inhale,
Reach your arms up.
Turn your heels in,
Toes out.
With your exhale,
Lower down goddess squat.
Inhale up.
Exile goddess.
Inhale,
Reach up.
Exhale Goddess.
This time hold Goddess.
Squeeze your glutes together.
Maybe you turn your knees out.
Feel your feet engage.
Pressing into the mat.
Arms are active,
Spreading your fingers wide.
Maybe lower.
Rise all the way up,
Release,
Fold forward Let's take a full breath in.
Full breath out.
Turn towards the front of your mat Plant your hands,
Step back to your plank.
We're going to hold the plane.
Keep pressing your mat away actively.
Feel your core engaged.
Exhale Chaturanga all the way down to your belly Release your forehead to your forearms.
Collecting your breath.
Just feeling your belly expand.
Creating some space in your lower back.
Getting ready to move Lift yourself back up again.
Find your tabletop.
Sit back on your hips.
Into a seated posture.
Lengthening your spine.
Finding your shoulders over your hips.
Head over your shoulders.
I invite you to close your eyes here.
Noticing the sound of your breath.
As you flicker your eyes open.
You can tilt your head to the right.
To the left Bring it back to center.
Thank you for joining me.
Hope you have a wonderful day.
