Hello and welcome to class.
We are starting lying down on our backs.
So recline,
Step your feet wide to the outside edges of your mat and allow the knees to fall inward.
You can take a moment to figure out how wide you want your stance.
It's going to change the sensation on that internal rotation when your knees come together.
Bring your arms out to cactus,
Let the backs of your hands rest to the floor.
Close your eyes.
Let's just take three welcoming breaths here.
Great,
Now opening your eyes up,
Keep your feet on the outer edges or wide,
And just let your knees start to fall to the right so you end up on the inner left foot,
The outer right foot.
Reaching that left knee forward and down to stretch through that quad.
And then bring your knees back up.
And drop your knees to the left,
Reaching through that right knee,
Dropping the outer left thigh towards the earth.
On your own now,
Just sweep your knees side to side at a speed that feels good in your body.
There's no hurries.
And if you're feeling a particularly delicious stretch,
Maybe you just stay there for an extra breath.
This doesn't need to be timed with your inhales and your exhales.
And wherever you are.
Just take your next inhale breath to bring the knees back to center.
And then heel toe your feet toward each other.
And bring your knees towards your chest.
Grab a hold of your shins below the knee joints.
Just start to rock a bit side to side.
Massaging out your lower back.
Cupping the knees with each palm.
Begin to circle your knees around so that the massage moves down into.
.
.
Back of your pelvis,
Into the upper glutes,
Into the little muscles that wrap the sacrum.
And then find center,
Elevate the legs upwards towards the ceiling.
So just legs up,
Arms at the sides.
Just start to flex and point.
And then roll,
Get the little pops and clicks out.
And just imagine the draining that you can't witness.
But you might feel that circulation down your legs,
Towards your hips.
And then just find some stillness for a moment.
Just give the legs a moment to drain.
We're going to move into a real gentle core waking up.
Let's take the hands down to frame the hips.
Maybe you like to put your thumbs under your buttocks just to stabilize a little bit more.
You want to keep your low back flat to the floor as you lower the right leg to a hover.
And then lift it back up.
And the left leg to a hover.
And lift it back up.
Start to do these just back and forth.
You can close your eyes and soften your face as you do this.
It's just about the core right now.
Don't strain the shoulders,
The neck,
The jaw,
Just lower and lift.
If this is feeling too easy,
You can begin to lower and lift the legs together.
Or continue alternating.
And the next time your legs are up towards the ceiling.
Gonna bend the knees into the chest.
Grab the backs of your thighs and start to rock and roll forward and back.
The goal here is to eventually gain momentum enough to rock up into a standing forward fold.
So plant the feet,
Tip forward,
Lift those hips.
Just get here however it makes sense in your body.
Grabbing opposite elbows,
Dangle,
Bounce,
Whatever movement feels good to you.
Then set your hands down onto the floor.
Step back into a high plank pose,
So top of a push-up.
And pause if you're able to keep your knees lifted here.
Tap into some strength,
Grip with the fingertips,
Push the floor away,
And start to rock your weight forward and back,
Which stretches out the calves and also wakes up the forearms and the wrists for five.
Four.
Three.
Two.
And one.
Then drop your knees down to the floor.
Turn your fingertips towards your kneecaps.
In tabletop pose.
Let's take some cat cows here with the hands turned.
Opening up,
Mobilizing your whole spine while also getting a wrist and forearm stretch.
Thank you.
And then finding neutral,
Take your fingertips forward gently on the mat.
We're going to tuck the toes,
Walk the hands back until we're sitting on our heels.
This is your broken toe pose.
And then bring the backs of your hands together,
Press them together here,
And make a tight fist,
Keep pressing.
And then open up wide,
Five times five.
Four.
3.
.
.
2.
.
.
And one,
Now roll the wrists around three.
To distract you from what's going on in your feet too.
One,
Interlace all ten at your heart.
Press your palms forward,
Tuck your pelvis under,
Chin to chest.
Inhale your arms up towards the sky,
Arch your back.
As you exhale,
Release your hands down ahead of your knees,
Push into your fingertips.
And see if you can rock back into your heels here.
So you're coming down into a little bit of a squat now.
Heels dropping down.
And then rock forward until the knees tap the floor again.
And rock back just opening up the Achilles and ankles or just fine tuning some of the little joints in the body.
Rock forward into the toes again.
And one more time,
Rock.
Back into your heels.
And now rock forward back into your knees.
Point your toes.
Sit on your heels,
Hero's pose.
Take your hands back.
Squeeze your knees together.
And start to lift your knees up off the floor.
Into Little stretch for the forearms,
Sorry,
The shins.
And the ankles.
You could drop to your forearms if you want,
Drop your head back.
Two.
One.
If you're on your forearms,
Gently come back up into your palms and crawl back out into a high plank.
And from this high plank pose,
Reach your heels back,
Your crown forward,
Take a breath in.
And as you exhale,
Lower to your belly.
Reach your toes back.
Climb your hands back.
Interlace all ten as you place the tip of your nose under the floor.
Exhale.
Inhale,
Lift your chest.
Your thumbs and your forehead.
Wheezing the back body.
Exhale,
Release back down.
Few more,
Inhale,
Lift.
Exhale,
Lower.
Inhale,
Lift.
Exhale,
Lower.
Once more,
Inhale,
Lift.
And exhale.
Place your hands to frame your chest.
And push yourselves to a child's pose.
Hips go back to the knees and the arms extend forward.
Drop your head down.
As your head comes to the mat,
Give it a little roll side to side.
Settle your hips towards your heels.
Take some breaths into your low back.
Rising into your palms,
Coming back to your hands and your knees.
And twisting right arm under and through to the left.
Thread the needle pose,
Back of the right hand presses down,
The left palm presses down.
You're trying to keep the weight balanced between both knees and the hips level.
Take an inhale.
And exhale.
Climbing back up into your palms.
And just switching sides,
Take the left arm under,
Reach it through.
And then climb back up into your hands.
Tuck your toes under for a downward dog.
Lift your hips up and back and just stretch out through the whole body now.
One heel down and then the other walking out your dog.
Gazing forward,
Stepping or jumping to the top of your mat to sit down.
And taking your legs out straight.
Reach your arms up,
Big breath in.
And forward fold,
Breathe out.
Lift your head,
Start to walk your hands back in and come all the way back to lie down.
And as you arrive on your back body,
Just take your arms and your legs out for a couple of breaths.
This is just a nice little wake up sequence,
Something I go to if I don't have time for it.
Full practice.
Just the movements that I feel bring energy into my body.
Kind of revitalize my mind,
Wake me up.
Settle me,
Ground me.
I hope that you feel all the above.
You're welcome to lie here for a bit longer if that feels right to you.
Or if it's time to move into the rest of your day,
You can slowly exit when you're ready.
Thank you so much for carving some time out to move your body and to move your body with me.
I hope you enjoyed that and Namaste.
