Hi,
My name is Shalaka and the goal of today's short flow is to offer you a practice that avoids bearing weight on your wrists.
In fact,
I've sprained my own wrist and that's kind of the inspiration for this flow.
But remember,
This is your practice,
Your flow,
So be kind to yourself and take any modifications wherever you need.
So join me on the mat.
We're going to begin standing tall.
At the top of our mat.
Spread your toes wide.
Bring your arms by your side.
Taking a deep breath in.
Deep breath out.
Softening your jaw,
The back of your neck.
Grounding down through your feet,
Feel your legs activate.
Squeeze your glutes together.
Hug your belly in.
Broaden your shoulders.
Fill up your belly.
Inhale.
Exhale out.
And help to reach your arms up.
Join your palms together,
Fingertips come together,
Send your fingertips away.
Exhale,
Fold forward,
Slight bend at your knees,
Draw your chest in towards your thighs.
In her lifter pathway.
Exhale,
Find your fold.
Inhale to rise,
Join your palms together,
Find some length exhale bring your hands to heart.
Inhale,
Reach up.
Exhale,
Find your fold.
In El Jafet.
Exhale,
Back fold.
Inhale,
Rise,
Ground down through your feet.
Feel that length through either side.
Exhale,
Bring your hands to heart.
Just taking a steady breath.
Bring your arms by your side and shift your weight forwards and back.
Gently rocking.
Noticing your weight in your toes,
Back in your heels.
With your next inhale.
Shift your weight forward,
Press into your toes,
Lift your heels up,
Reach your arms up,
Join your palms together.
Press into your big toes,
Spread your toes wide,
Feel how it's moving.
The muscles in your leg engage,
Find your breath.
Lower down,
Exhale,
Sit back in a chair,
Bring your hands to heart.
Pause in your chair.
Squeeze your glutes together.
Keep grounding down through your feet.
Lengthen through your spine,
Reach your arms up.
One more breath.
Fold forward,
Exhale.
Release the back of your neck.
Slight bend at your knees.
Lift up off the inhale Exhale to step your right foot back.
Lower down into a low lunge.
Reach your arms up.
And settle into your lunge.
Feel your front foot active,
Your front leg active,
Press into that front foot,
Drag your front heel back.
Notice if you feel an active front leg.
Your hamstrings,
Your glutes activate.
One more row.
As you exhale,
Open arm twist to the left.
Gaze past your left fingertips.
Inhale to reverse your twist,
Reach your right arm up.
As you exhale,
Release your hands down.
Step your back foot forward.
Find your forward fold,
Release the back of your neck.
Inhale to rise,
Reach your arms up,
Maybe your heels come off the mat.
Exhale,
Bring your hands to heart.
Inhale,
Back in your chair.
This time maybe you sit back lower.
Start feeling your feet engage.
Slightly lift your chest up if it helps you.
Counter.
Keep your neck and face soft.
Exhale,
Forward fold.
Release the back of your neck Lift up halfway,
Inhale.
Exhale,
Step your left foot back.
Lower down into your lunge.
Reach your arms up,
Deep breath in.
Big dime.
Settling your lunch.
Press into your front foot.
Actively drag your front heel back.
Steady your breath.
Steady your gaze.
Exhale,
Open arm twist to the right.
Inhale,
Reverse your twist.
Find that length through your left side.
Release your hands down,
Exhale.
Step your back foot forward,
Forward,
Forward.
Soften your neck.
Let your head hang heavy.
Inhale to rise.
Challenge yourself by lifting your heels up.
Hold.
Lower your heels down,
Hands to heart.
How are you doing?
Inhale,
Sit back,
Chair.
Exhale,
Sink into your chair.
If you feel stable,
Take your heels off the mat.
Keep squeezing your inner thighs in like you're squeezing a block in between them.
Activate your toes,
Use all your toes,
Spread them wide.
So finial bread.
Excel find your forward fold.
Nice job.
Inhale lift up halfway Exhale,
Step your right foot back.
You're going to come into a crescent lunge.
So back knee is up.
Bend into your front knee,
Press into your front foot.
Lengthen through your spine neck is soft,
Reach your arms up.
And held here Exhale,
Deepen your lunge.
Slightly tuck your tailbone in if that feels good.
Notice your right hip flexor lengthening.
Keep pressing into your back toes.
One more breath.
Exhale,
Open arm twist to the left,
Gaze past your left fingertips.
Inhale,
Reverse your twist.
Hold here,
Lengthen through your right side.
One more breath.
On your exhale.
Windmill your arms,
Spin your back heel down,
Find your warrior 2.
Gaze past your left fingertips,
Bend into your front knee.
Press your back foot away.
Find length in your spine.
Soften your face.
As you inhale,
Reverse your warrior,
Reach your left arm up,
Find that length through your spine.
Exhale,
Find your extended side angle.
Left elbow to your left thigh,
Right arm reaches up.
You can lower down if you need.
But I'm trying to protect my wrist.
Deepen your lunge if you can.
Notice where you feel the stretch.
One more breath.
Hold here.
The option to wrap your top arm around and back.
Feel that stretch through your right front shoulder.
Maybe you grab that hand.
From behind,
Coming into a bind.
Remember this is optional.
Stay here for a breath.
Inhale,
Straighten your front leg,
Reach your left arm up and back.
Find your reverse triangle.
Find your length back.
Deep breath in.
As you exhale,
Shift your weight over to your right side,
Coming into a side lunge.
You can stay here.
Or you can lower down into Skandhasana.
It's your choice.
You can bring your hands to heart.
Shift your weight over to your left side.
Come into your side lunge or skandhasana.
One more breath.
Over to the right again.
This time,
Turn your gaze forward.
You're going to come back into your crescent lunge.
Deep breath in,
Reach your arms up.
Hold for your exhale.
Release your hands down.
Step your back foot forward.
Forward fold.
Roll your spine all the way up one vertebra at a time.
Find your mountain pose.
Tadasana.
Collect your breath.
And he'll sit back in your chair.
Exhale,
Bring your hands to heart and twist to the right.
In health center.
Exhale,
Lift.
Inhale,
Back center.
Excel find your fold.
And hdc exhale,
Left foot steps back,
Crescent lunge.
Let's take a moment to study your lunge.
Deep in your lunge,
Press into your front toes.
Your heels.
Press into your back toes.
Any support you get from the ground will help you deepen the lunge.
Reach your arms up.
Steady gaze,
Steady breath.
Open arm twist to the right.
Gaze past your right shoulder if its an option.
Reverse your twist.
Inhale here,
Find some length.
Exhale when will your arms warrior do?
Bend into your front knee.
Engage your glutes.
Squeeze your glutes together,
Lengthen through your spine.
Soften your shoulders,
Slightly reach through your fingertips.
And he'll reverse your warrior Find that length.
Next exhale extended side angle.
You can either stay here or you can take your bind,
Wrap your top arm around,
Grab your fingertips behind you.
Just make sure you're breathing.
Then straighten your front leg,
Reverse your triangle.
Find your length back.
Baby Gaze Up!
Take a deep breath in.
With your exhale shift your weight to your left side find that side lunge and last one Try to hold your spine upright.
Shift your weight over to the right.
You don't have to go as deep.
Notice where you feel this.
Back to the left.
Steady breath and to heart.
Gaze forward,
Turn to the front of your mat.
Find your crescent lunge back.
Release your hands down,
Step your back foot forward.
Forward fold Let your head hang heavy.
Bend your left knee,
Straighten your right leg.
Reach your right arm up.
Switch sides.
Release down.
Roll your spine one vertebra at a time.
Come up to standing.
Broaden your shoulders.
Deep breath in.
Deep breath out.
As you inhale,
Reach your arms up,
Join your palms together.
Exhale cactus arms,
Squeeze your shoulder blades in.
Feel your upper back engage.
Turn your elbow slightly forward.
Notice your breath.
Notice your abdominals.
Deep breath in,
Reach up.
Exhale,
Cactus arms,
Squeeze your shoulder blades.
Inhale,
Reach up.
Exhale,
Back.
Inhale up.
Exhale back.
One more inhale up.
Exhale,
Sit back in a chair.
Bring your right elbow under your left.
You can either stay here or you can bring your palms together.
Depending on your comfort level,
You just want to feel.
A stretch in both shoulders as long as you feel that.
You're doing great.
Can even modify by simply hugging your shoulders on either side.
Come all the way up.
Release your arms.
Soften your breath.
Inhale back into your chair.
Exhale,
Left elbow under your right.
Lift your elbows up slightly if that feels comfortable.
Maybe sit back deeper in your chair.
Inhale to rise.
Exhale,
Release.
Connect with your breath.
Reach your arms up,
Inhale.
Fold forward axis.
Bring your feet about mat width in distance.
Take a deep breath in here.
With your exhale lower down into your yogi squat malasana.
Staying up higher allows for some space.
So you can keep your spine upright.
You can start shifting down as you start getting comfortable into it.
Steady your gaze.
It's maybe a smile on your face.
Release your hands down,
With your exhale lift your hips up.
Bring your feedback together.
Next in,
He'll sit back in a chair.
Lengthen through your spine.
With your exhale,
Start lowering down.
And sit back on your mat.
Take a moment to.
Sit upright,
Hug your knees in.
Lift your chest up.
Deep breath in exhale,
Lean back,
Reach your arms forward maybe your feet come off the mat Soften your neck.
Imagine you're trying to squeeze a block in between your thighs.
Keep your inner thighs active.
Release down,
Hug both knees in,
Lift your chest up.
Soft in your breath.
Next breath in,
Lift your chest up.
Exhale,
Find your boat.
Deep breath in,
Lengthen.
Exhale,
Extend your legs,
Extend your arms.
Inhale,
Back up.
Exhale,
Extend.
And hello.
Exhale,
Lean back.
Inhale up.
Exhale,
Go with control.
One more.
Exhale back and held up and this time release.
Hug your knees,
Lift your chest up.
Extend your left leg forward.
Hug your right knee with your left arm.
Gaze over your right shoulder.
Maybe you extend your right arm back.
Notice where you feel the stretch.
And switch sides.
Hug your left knee in.
Extend your right leg.
Lift up through your spine and come into your twist.
Release forward.
Swing your feet back.
You're gonna lay down on your belly.
If you feel comfortable staying on your forearms.
You can interlace your fingers.
And hold your modified Sphinx pose.
Lower your chest down.
Reach your arms back,
Arms facing down Deep breath in,
Lift your chest up,
Arms come off the mat.
And exhale back down Inhale and exhale.
Exhale down.
Inhale up.
Exhale down.
Inhale up,
This time squeeze your shoulder blades together.
Soften your neck.
Maybe your feet come off the mat.
Pause here.
Steady your gaze.
Gaze at the floor in front of you.
Release all the way down.
You can rest your forehead on your forearms.
Wiggle your hips side to side.
Come back onto your forearms.
You have the option to stay here.
Or just stay on your belly if this is too much.
If you feel confident using your forearms.
Press your weight into your forearms,
Tuck your toes,
Lift your hips up,
Hold your forearm plank for 5 breaths.
Draw your belly in with your exhale.
Lengthen your inhale.
Soften your neck.
Squeeze your glutes together.
One more breath.
And release down.
Nice job.
Rest your forehead back.
THE BRITAIN Deep breath out.
Lift your chest up.
Bring your hips back to your heels.
Coming into child's pose.
Come all the way up.
Then plant your right hand on your right heel,
Lift your hips up,
Reach your left arm back.
Exhale,
Lower down,
Switch sides.
And hello.
Exhale down.
You can take it at your own pace,
Keep moving.
You can reach as far back as you like.
This is your practice,
Not mine.
And then eventually.
.
.
Settle into your neutral spine.
Soften your gaze.
If this is uncomfortable for you,
You can find a seat that's comfortable for you.
I'm gonna switch to cross-legged.
Inhale,
Reach your right arm up.
Exhale,
Lean to the left.
Pause here.
And then breathe into your right side ribs.
Release your hand down.
Left arm reaches up.
Exhaling to the right.
You can bring your right hand to your left side ribs.
And try to push that hand out.
Release down,
Bring your hands to your knees.
Draw your belly in round your back.
Exhale.
Inhale,
Lift your chest up.
Exhale to round.
Inhale up Exhale,
Round.
And hello exhale back to neutral.
Lift your shoulders up.
Bring them back.
Down,
Forward.
Back.
Down forward and continue on your own.
When you lift up,
Squeeze back,
Be super intentional.
Mobilizing your shoulders,
Even if your hands are resting.
Don't feel great.
And then soften your shoulders,
Release down.
We're going to lay back on our mat.
Take your time.
Lay all the way back.
And bring your knees over your hips.
Keep your knees and feet about hips width in distance.
Inhale,
Reach your arms up towards the ceiling.
As you exhale extend your right leg and left arm back Back to center,
Inhale.
Exhale,
Switch sides.
A and held to center.
Excel,
Bye.
Inhale,
Center.
Exhale,
Reach back,
Find that length.
In health center.
Excel switch and last one.
Extend.
Come back to center.
Hug your knees into your chest.
Gently rock from side to side.
Extend your arms on either side.
Take a deep breath in,
With your exhale bring your knees to the left.
Inhale center.
Exhale to the right.
Just continue on your own.
Using your core muscles to lower your knees coming into a twist something that feels inviting to you.
They're shifting gears,
Slowing down.
Bring it back to center.
Plant both feet onto the mat.
Bring your hands to your belly.
Focus on your breath.
Soften your shoulders.
Lenten ear bread.
Extend your legs onto the mat.
Extend your arms by your side.
We're going to take the next few seconds.
To downregulate your nervous system.
Especially if you're dealing with.
.
.
Injury or pain of any kind.
Spend this time with me.
Notice if it helps you.
Start softening your cheeks.
The muscles around your eyes,
Your forehead.
The back of your neck,
Your jaw.
Broaden your shoulders.
Let them rest.
Let your arms feel heavy.
Let your fingers relax.
Allow your chest to fill up.
Your belly to fill up.
Soften your lower back.
Let your hips sink into the mat,
Your thigh bones,
Your shins.
Let your feet feel heavy.
Notice the tips of your toes.
Feel of air on your skin.
Take a moment to settle your attention.
On to a pleasant thought.
Perhaps bring a smile to your face.
And my friends,
As usual.
.
.
You're welcome to stay here as long as you wish to.
Thank you for joining me.
