This class is all about vitality,
Your life force,
That power that fuels everything that you do.
When we feel vital,
We have more clarity.
We feel energized,
Excited,
And inspired.
And when we feel low on energy,
Life might feel heavy,
And even the simplest tasks might feel exhausting.
So in this practice,
Through specific breathing techniques,
We enliven our energy and step into the state of radiance and vibrancy.
Let's begin.
Come into a comfortable standing position.
Separate your feet about hip-width distance.
Roots down through your feet.
Straighten your spine,
Soften the shoulders.
Allow the palms to face forward and gently close your eyes.
Just take a moment to connect to your physical body,
Connect to your breath.
And then take your hands to the heart center in prayer position.
Gently press one palm into another.
And allow a moment to connect to your intentions.
Intention for this practice or intention for the day ahead.
Take a deep inhale all the way down into your belly,
All the way down into your feet.
Liberating exhale,
Two more.
Inhale deeply all the way down into your feet.
Exhale completely.
Last one energizing inhalation With exhale,
Release and let go.
Open your eyes,
Release your hands down by your hips.
Separate your feet a little wider and micro-bend your knees And we're going to do simple twists just to warm up the body.
On the inhale,
You're going to twist to the left,
Bring your right hand to your heart and sweep your left arm back.
And on the exhale,
You change the side,
Sweep to the right.
Inhaling left,
Exhaling right.
Powerful breath in and out through the nose.
And allow your head to move naturally here.
If it feels good,
Eyes closed.
And as always we'll just take a couple minutes here to warm up the whole body.
Feel grounded through your feet.
Keep stay square to the front of your mat.
And just twisting from side to side,
Keeping your lower belly slightly engaged to support your spine.
Bring the energy to the spine and in space between each vertebra.
With joy,
With great enthusiasm,
But in a very mindful way.
You can go as slow as you need to or as fast as you want to.
Just a little bit longer here.
Good.
And inhale.
Come back to the center.
Take your both hands to the heart center.
Close your eyes.
And feel your heartbeat.
Just feel the activation of your energy.
The pulsation of your energy underneath the skin.
Breathe deeply,
Fully.
Beautiful.
And then open your eyes.
Bring your feet a little closer towards each other.
And on the next inhale,
Reach your arms above the head.
Get nice and tall through the spine.
Reach through your fingers.
On the exhale fold forward hinge from the hips Relax your hands on the ground and micro-bent your knees as much as you need to.
Relax your head.
And you can take your opposite elbows here to sway from side to side.
Relax your head.
Even your jaw is relaxed here.
And you can continue to stay here just for a couple more breaths.
Or you can interlace the hands behind the back and draw the arms up and over the head.
And maybe wiggle your arms from side to side to get a little deeper into the space between the shoulders.
Long deep breaths Knee slightly bend so that you have really freedom in your lower back.
Notice if there is any part in your body that feels resistant.
Just breathe into that place.
And then release your hands down to the ground press through your feet micro bend your knees and roll yourself all the way up just one vertebrae at a time Let the head rise last.
Wonderful.
And then we'll move into.
.
.
Which is called the breath of joy.
So we're going to inhale in three parts through the nose.
And exhale in one part through the mouth.
It looks like this.
And it's pretty dynamic and active here.
And we also have an arm movement here.
So.
.
.
One third of the inhale arms going up palms facing up towards the sky inhaling two third arms goes up to the side and inhale all the way up arms go all the way up And as you exhale,
You fold forward,
Bending your knees,
Reach your arms behind the hips.
And once again,
So inhaling forward.
Inhale arms out to the sides inhale all the way up and exhale through the mouth fold forward And let's continue.
Inhale,
Inhale,
Inhale,
Exhale.
Keep going.
When you exhale,
Keep your knees bent so that you have that ease in your lower back.
Maybe putting a little smile on your face,
Really connecting to that sense of joy.
The joy of the movement of the breath,
With each exhale,
Release and let go anything that might be weighting you down.
Make a couple more.
Last one.
Beautiful.
And inhale.
Reach your arms up.
Hold the breath.
Energetically squeeze your heels towards each other,
Reach through your elbows,
Through your fingers,
Big smile on your face.
And exhale,
Turn the palms out.
And slowly got your hands down by the hips.
Palms facing forward,
Maybe close your eyes.
And once again,
Connect to your inner experience.
Notice that enlivening of your energy.
Perhaps already.
Sensing that shift,
The brightness,
The lightness of your being.
Wonderful.
And open your eyes.
And make your way into seated position.
And you're welcome to see it on the block or on the cushion.
To elevate your hips and let's continue.
So inhale reach your arms up above the head palms open wide so we're inhaling through the nose and exhaling through the mouth as you're bending the elbows and making the fists so inhaling nose stretching your arms up and exhaling mouth as you're bending the elbows and making your fists with your hands all right powerful dynamic inhale and exhale Eyes can be open or closed.
You Keep it up.
Keep it up.
Use your breath,
The power of the breath to energize yourself.
.
.
You might feel it in your arms.
See if you can shift your attention from your physical body to your breath.
And finding the strength through resource within your breath.
Shh,
Shh,
Shh,
Shh,
Shh.
30 more seconds here.
Good.
Inhale,
Reach your arms up.
Suspend the breath.
Close your eyes.
Gentle squeeze your pelvic floor.
Reach through your elbows,
Through your fingers and stretch the whole spine.
Radiate that light,
Vitality energy.
And exhale slowly.
Guide your hands forward.
To your knees,
Palms facing up.
Breathe deeply.
Stabilize yourself with your slow deep breathing.
Mmm.
Notice the pulsation of your energy.
The enliveness within you.
That's your life force,
Your prana.
Experience the power of your breath to shift your state.
Good.
Deep breath in.
Full breath out.
Beautiful.
And we have one more here.
So on the inhale,
Reach your arms out to the side so you can micro bend the elbows,
Open the heart,
Arch your spine,
Inhaling nose.
And as you exhale,
You round the spine and bring your palms towards each other without touching each other.
Exhale mouth.
So inhaling nose,
Arching,
Opening yourself up,
Exhale rounding.
Okay,
Once again,
Pretty dynamic.
And I want you to use here not only your arms,
But using the whole spine,
Arching and rounding.
Eyes closed.
Move the whole spine here.
Shh,
Shh,
Shh.
Yeah.
You drop in into the rhythm of your breath drop in into the rhythm of your body keep it up a little bit longer Shh,
Shh,
Shh.
Good.
Inhale,
Open your arms out.
Suspend the breath.
Lift through your heart.
Hold eyes closed and I gaze at the third eye.
Hold as long as you comfortably can open yourself up to the day.
Vital Radiance.
And exhale,
Release your hands on your knees,
Palms facing up.
And breathe deeply.
Stabilizing yourself.
Stabilizing your breath.
Just simply become aware of your own radiance.
Of your own vitality.
As if there is radiant sun at the center of your heart.
Shining.
Brightly through your whole body in all directions.
And beyond your physical body into the space around you.
Sensing that vibrancy within you.
Aliveness.
JOY!
Just stay here for a couple more minutes.
Grounding yourself,
And establishing yourself in this radiance.
Recognizing your own power to lift yourself up.
To create that inner light.
So that you can shine brightly.
Feel into it.
Simply observe,
If you mind,
Wand us around.
Just bring it back to the breath.
And to a visualization of that inner radiance.
Inner sun at the center of the heart.
And take a deep inhale.
In full exhale.
Bring your palms to the heart center.
Just take a moment to acknowledge yourself.
Acknowledge your commitment to yourself.
Acknowledge for taking this time.
To take care of yourself.
Just take a deep inhale.
Full exhale.
Just bow your head towards your heart.
Towards that wisdom,
Towards that inner radiance and inner life.
Namaste.
