Hi,
My name is Shalaka.
This flow is for you if you are stuck at a hotel without a mat.
This will mainly be a standing flow because I don't know what your floor situation is but I promise to get you moving,
Connecting with your breath and hopefully leaving you with some more energy than what you have right now.
So join me.
Stand tall.
Let's take a moment to align your shoulders over your hips,
Your head over your shoulders.
Feel that spinal alignment.
You might feel the back of your neck,
Your upper back engage.
Steady your breath.
Close your eyes.
Lengthen your inhale.
Lengthen your exhale.
Feel your belly,
Your ribcage expand.
Soften your face.
Listen to the sound of your breath.
Throughout the practice,
Try to maintain that connection with your breath.
Gently open your eyes.
Reach your arms up.
Inhale.
Join your palms together.
Exhale.
Bring your hands to heart.
Inhale.
Arms reach up.
Exhale.
Fold forward.
Soften your knees.
Release your head.
Inhale.
Halfway up.
Exhale.
Fold.
Inhale.
Rise to stand.
Exhale.
Bring it in.
Inhale.
Arms reach up.
Exhale.
Find your fold.
Inhale.
Halfway up.
Exhale.
Fold.
Inhale.
Arms reach up.
Exhale.
Hands to heart.
One more of that.
Arms up.
Fold forward.
Bend.
Halfway up.
Lengthen.
Exhale.
Release.
Inhale.
Rise.
Press your feet into the Reach up through your fingertips.
Exhale.
Bring it in.
Take a deep breath in.
Find some length.
With your exhale,
Twist to the left.
Maintain the length in your spine.
Soften your shoulders.
Gaze is over your left shoulder.
Come back to center.
Over to the right.
Ground down through your feet.
And inhale to center.
Inhale.
Arms reach up.
Sit back in a chair.
Feel your toes spread wide.
Squeeze your glutes together.
Especially if you've been sitting a lot or even walking.
Notice if your glutes can activate,
Support you.
Release and fold.
Inhale.
Back chair.
Sit lower.
Exhale.
Fold and release.
Inhale.
Chair.
Exhale.
Fold.
Inhale.
Rise to stand.
Join your palms together.
Exhale.
Bring your hands to heart.
Tilt your head to the right.
Feel the stretch in your left side.
And over to the left.
Come back to center.
Take a deep breath in.
Sit back in your chair.
Exhale.
Fold forward and release.
Inhale.
Halfway up.
Lengthen your spine.
Exhale.
Step your left foot back.
Coming into a lunge.
Noticing if you can find that connection with the ground.
Pressing the front foot into the ground.
Spread your toes.
Find that lunge.
Strong lunge.
Hands to your hips.
Exhale.
Lower your back knee down.
Inhale.
Press up.
Exhale.
Inhale.
Press yourself up.
Exhale.
Lower down.
All the way up.
Spin your back heel down.
Come into warrior 2.
Depending on what your surface looks like underneath you,
Try to find a stance that works for you.
You can keep it shorter.
Reach your arms wide.
Inhale to reverse your warrior.
Breathe into your right side.
Release down.
Find your extended side angle.
Straighten your front leg.
Reverse your triangle.
Release your arms.
Bring your toes all towards the same side.
Hands to your waist.
Fold forward.
Left hand down.
Right arm reaches up.
Come into a twist.
Deep breath in.
Switch sides with your exhale.
Inhale.
Left arm reaches up.
Release down.
Exhale.
Let it out.
Hold.
Soften your breath.
Find some ease,
Some peace in this pose.
Lift up halfway.
Turn towards your right foot.
Find that lunge back.
Step your back foot forward.
Find your chair.
Release.
Fold forward.
Halfway up.
Inhale.
Step your right foot back.
Find your lunge on the opposite leg.
Find your strength in your feet.
Your neck is long.
You're not gazing up,
Just ahead of you.
Deep breath in.
Lower your back knee down.
Inhale up.
Exhale down.
Inhale.
Press up.
Exhale.
Lower down with control.
Inhale.
Up.
Exhale.
Lower down.
Nice job.
Inhale.
Press up.
Spin your back heel down.
Find your warrior two on the opposite side.
Let's take a moment to notice your inner thigh muscles.
Keep your legs active.
Fingertips active.
Shoulders are soft.
Reverse your warrior.
Inhale.
Find your length back.
Breathe into your left side.
Extended side angle on your exhale.
You can gaze up.
Open through your left inner thigh.
Turn your gaze forward.
Bring your back foot forward.
Lift up halfway.
Inhale.
Exhale.
Release down.
Inhale.
Rise to stand.
Press up.
Exhale.
Hand to heart.
How are you feeling so far?
Just notice if your heart rate went up just a little.
Lengthen your breath.
Soften your gaze.
With your next breath in,
Find some length.
With your next breath out,
Spread your feet as wide as you can.
I'm going to try and mirror you so you can just watch along in practice.
Deep breath in.
Lengthen.
With your exhale,
Shift your weight to your right side.
You can lift your toes off.
Shift your weight over to your left.
And then switch.
And switch.
One more on either side.
Return to center.
Rise up.
Bring your heels in.
Toes out.
Arms by your side.
Bent elbows.
Spread your fingers wide.
Feel that energy through your fingertips,
Your arms.
Squeeze your glutes together.
Lower into your goddess squat and venti pulse.
Lengthen your breath.
Find that challenge to hold yourself upright without scrunching your lower back.
If you feel like you're scrunching your lower back,
You can release your hands down to your thighs.
Find some support for your torso.
And then find stillness.
Dip your shoulder one at a time.
Return to center.
Straighten both legs.
Great job.
Arms reach up.
Hands to heart.
Bring your feet back together.
Steady your breath.
Let's take a self-check.
Any sensations in your body?
Relaxing the muscles around your eyes.
I invite you to stay with your breath for as long as you want.
You can lay down in shavasana or meditate.
Thank you for joining me.
Hope you have a wonderful day.
