Hi,
My name is Shalaka.
Today we'll be going through a quick flow.
I'm focusing on strength,
Balance,
And mobility.
You might need a couple of blocks to help you balance.
Feel free to modify wherever you need,
Challenge yourself wherever you need.
So let's begin.
So today we're going to begin laying down.
Lay all the way back on your mat.
You can keep your knees bent,
Feet on the mat.
Placing one hand on your belly,
One hand on your chest Breathe into your belly.
Exhale out.
Steep breath in,
Fill up your belly,
Exhale out.
Deep breath in.
Hollow your belly out.
Time fill up your chest with your next inhale.
Expanding your ribcage,
Restoring it back.
Inhale,
Fill up your chest.
Exhale,
Restore.
Just one more breath in.
Breath out.
You can release your arms by your side.
Find that neutral spine just for a moment.
Noticing your shoulders resting on the mat.
And start to hug one knee into your chest.
Give it a squeeze.
Bring the other knee in.
Give it a squeeze.
This time hug both knees in.
And then gently rock from side to side.
Let your knees drop over to your right side,
Extending your left arm to the left.
You can gaze to the left.
Breathe into your left side.
Come back to center,
Switch sides.
Notice the stretch in your right outer hip.
And all the way back to center.
Plant your feet.
Press into your feet,
Notice your toes,
Heels,
Touching the mat.
Lifting your hips up,
Inhale.
Lowering them down.
Exhale.
Lift your hips up,
Inhale,
Squeeze your glutes together at the top.
Exhale down Rest your back.
Inhale,
Lift up.
Exhale all the way down.
And hello.
Exhale down.
Take a deep breath in,
Lift your hips up.
Squeeze the glutes at the top.
Hold.
You can press your palms into the mat.
Heavy lifting all the way up,
Finding that deep stretch in the front of your chest,
Engaging your entire back.
Lower all the way down.
And then rest for a breath.
Next time hug both knees back into your chest.
And then rock forwards and back onto your mat.
Gently massaging your lower back.
Next time forward plant your hands,
Step back coming into downward facing dog.
You can bend one knee,
Bend the other,
Swaying your hips side to side.
Starting to get some movement in your hamstrings.
And finding stillness,
Pressing your mat away actively.
And slowly walk your hands back to your feet,
Finding your forward fold.
Roll your spine all the way up.
One vertebrae at a time.
Bring your arms by your side,
Palms facing forward.
Reach your arms up,
Inhale,
Press your feet into the mat,
Find a slight arch in your back.
Exhale,
Find your forward fold.
Inhale,
Lift up halfway.
Exhale back fold,
Inhale to rise Exhale,
Bring your hands to heart.
Inhale,
Reach your arms up,
Sit back in a chair.
Keep pressing your feet into the mat,
Spread your toes as wide as you can,
Use your feet to find that strong support from the ground.
Sit back,
Maybe lower,
Reaching your arms up and away from you.
Keep your fingers active.
Relax your face.
Breathe.
Release forward fold.
Let your head hang heavy.
Find that deep stretch in your hamstrings.
Inhale back to chair.
Maybe you lower into your chair this time.
Excel fold.
Inhale,
Back chair.
Next time lift your heels off the mat,
Spreading your toes as wide as you can and then press yourself all the way up to standing,
Keeping your heels off the mat.
Hold for a breath.
Exhale,
Release your heels down.
Arms by your side.
Deep breath in all the way up.
Exhale,
Fold.
Lift the puff way in here.
Exhale,
Walk your hands forward,
Find that down dog.
Keep pressing your mat away,
Gaze at your feet.
Slight bend at your knees.
Send your hips up towards the sky.
Lowering your heels back down,
Finding length in your hamstrings.
Reach your right foot up,
Inhale.
Bring your knee to chest,
Exhale.
Press your mat away,
Round your back.
See if you can hold and try to hug the right guy into your chest.
Step your foot forward,
Find runner's lunge.
Inhale to rise,
Crescent lunge.
Deep in your lunge.
Inhale,
Reach your fingertips away from you.
Exhale,
Cactus arms lower your back knee down.
Inhale,
Reach up.
Exhale,
Back down.
Inhale up.
Exhale down.
Inhale,
Reach up,
Lean forward,
Reach your fingertips away from your hips.
Take a deep breath in and shift your weight onto your right foot,
Straighten your leg.
Warrior tree.
If you need support,
You can find blocks.
Or any other support that you might have.
Available.
Think about.
Pressing your mat away with your standing foot.
And imagine you're trying to push the back wall away with your back foot.
So flex your left foot.
Your gaze is steady right underneath you.
If you're breathing,
You're doing a great job.
Just one more breath here.
Slowly bend your front knee,
Bring your left knee behind your right.
You can bring your hands to heart and hold that squat.
You can rest your toes on to the ground if you need.
And slowly lower all the way down.
To the ground.
Stacking your right knee.
Over your left.
Left arm reaches up and back and your right arm tries to catch.
The fingertips behind you.
Try to keep length in your spine even if you don't reach your fingertips.
Breathe.
Notice where you feel the stretch.
Soften your face.
And get ready to move again,
Release your arms,
Plant your hands,
Find your balance back on your right foot.
With or without support.
Land your left foot down.
Find your Crescent Lunge.
Inhale here.
Exhale,
Release your hands,
Don't step back to plank.
Hold your plank,
Keep pressing your mat away,
Adjust your hips so they're in line with your shoulders and knees,
Modify by lowering your knees down.
Keep holding your plank,
Yet breathing deeply.
Next,
Exhale,
Send your shoulders past your wrists,
Lower down halfway,
Chaturanga.
Inhale,
Find your up dog.
Exhale,
Downward facing dog.
Take a breath in.
Exhale,
Release.
Reach your left foot up,
Inhale.
Knee to chest,
Shoulders over wrists.
Hold,
Keep pressing your mat away actively.
Find that core engagement.
And then step through.
Rise to crescent lunge.
Deep breath in,
Reach up and back.
Exhale,
Cactus arms,
Lower your right knee.
Inhale,
Back up.
Exhale,
Down.
Inhale up.
Exhale down.
Reach up,
Inhale,
Exhale lean forward,
Shift your weight into that front foot,
Lift your back foot off the mat See if you can find lens.
Find your breath.
Support if you need.
If you start holding your breath,
It's time to use support.
Find a steady gaze,
Keep pressing actively into your left foot.
Feel your glutes engage.
Press that back wall away with your right foot.
Then bend your front knee.
Right knee behind your left.
Hands to heart.
One more breath.
Lower all the way down.
Stacking your left knee over your right.
Reach your right arm up and back and grab it.
From behind.
Breathe into your tall spine.
Soften your gaze.
Soften your face.
Release your hands down,
Getting ready for balance again.
Press into that left foot,
Lift back up warrior three Your hands can come to heart.
Or use support.
Land your right foot back down,
Reach with your arms up and back.
Deep breath in.
Excellent applying.
Inhale in your plank.
Exhale side plank to the left,
Left hand is down right arm up Keep pressing your mat away,
Feel your obliques engage.
If you want to modify,
You can lower your left knee down.
You can gaze up.
Release to the other side.
Press actively into that right hand.
Grip your mat with your fingertips.
So you're not dumping your weight into your wrists and release all the way down to your plank Lower down to your belly.
And wring your forearms.
To the mud.
Spread your fingers as wide as you can.
Feel the connection with the ground.
I invite you to close your eyes here.
This time lower all the way down to your mat.
And you're going to flip over.
Resting on your back.
Arms by your side,
Palms facing up.
Just let your feet fall open.
Let your hips sink into the mat.
Allow your shoulders to sink into the mat.
Your head.
Feels heavy yet grounded.
Noticing your breath.
Flowing in through your nostrils,
Out through your nostrils.
Softening your face with every breath.
We'll end this practice here.
You can stay as long as you wish to in your Shavasana.
Thank you for joining me.
Hope you have a wonderful day.
