Welcome to your practice.
I'm Rebecca,
And I've got Nova here,
And Luna the cat,
And we'll see how long they stay.
And the weather is changing.
You can see that,
Or the light is changing.
It's transitioning to fall here in North Carolina,
Even though it's still summer and we're holding on to that.
There's kind of the air is a little chilly today.
But grab your myofascial release balls.
You'll need myofascial release balls,
Two blocks,
A bolster,
Or and then a blanket or a towel just to help with your knees.
But you don't need all those things.
We'll start standing.
Grab one Myofascial Release Ball for now.
And you're going to take it and place it at the center of the upper part of the foot.
So below the toe mound.
At the center of the foot,
You'll place the ball.
And you can use the wall for support.
And if it doesn't feel good to stand up,
You could always.
.
.
Come down like this.
Or sit in a chair.
So this is a kidney one acupressure point right at the center of the foot.
So I'm just pressing on it,
Like doing little pulses,
Just putting a little body weight on the ball and then coming back up.
And this is really good to pull energy down from the head.
A great grounding.
Acupressure points.
And it's great for stress or anxiety.
Beautiful.
So you can stay still or you can press into the ball and move it towards the heel.
Just kind of going on that center line.
Coming back to that center point and moving down the heel a few times.
Or stay still.
Or anything else that you want to do,
Of course.
I'm just a guide today.
Your body is the number one teacher.
So I'm pressing down and pushing.
Down onto the ball while it goes towards the heel and then I'm lifting up and moving it back towards the center of the foot.
We'll be here for maybe two more rounds of breath,
So you're staying still or you're moving the ball towards the heel.
Beautiful.
And when you're ready,
Step off the ball and stand on the mat.
And just notice the side that you are rolling out.
You might feel more connected into the earth.
Your foot might feel like it's spread.
A little wider onto the floor.
And you might even feel it in your knee and your hip and your shoulder.
Now we'll go to the other side.
So right at the center of the upper foot,
The toes are just kind of bending over.
You can press.
Just pushing your body weight.
I'm bending that left knee.
My ball's underneath my left foot,
And I'm kind of adding more weight,
But you're in charge.
How much weight you decide to add.
Being really kind to yourself.
So you could stay here in this acupressure point,
Kidney one.
Kind of like the source point for the kidney.
Meridian or you can roll towards the heel.
And then come back.
So I'm pressing down.
Rolling towards the heel with a little bit of pressure and then relaxing back towards the point,
The center point.
So you decide what you want to do.
And our feet are our foundation.
They've got these deep lymph nodes in the feet.
And we're just kind of helping.
Move that energy back towards the heart when we're rolling it.
Or holding them to that pressure point.
Beautiful,
Letting go of stress.
Letting go of any worry in your mind.
And for the next.
40 minutes or so following the wisdom of the heart.
And letting that,
The mind rest is going to have plenty of time to work today.
Pause at the center.
One more inhale.
Exhale slowly,
Come off the ball and stand and notice how you feel.
You might feel a little more connected to the earth.
Myofascial release also helps with our.
.
.
How we feel in the world,
In the space.
Beautiful,
And it will help with our balance today.
So place the balls at the side so they don't roll.
I'm going to put mine up here.
So just so it doesn't get in your way.
And we'll start at the top of the mat.
I've got my two blocks at the top.
And just standing at the top,
Circle your shoulders one way and circle your shoulders the other way.
Beautiful.
Pause at center,
Tailbone reaching down,
The pubis bone is lifting towards the heart.
Inhale,
The arms lift.
Get really big,
Open your fingers wide.
Exhale,
Slowly fold.
And maybe you hug your calves.
Inhale,
Halfway lift,
Flat back.
Exhale,
Fold,
Hug your calves,
Feel that strength.
Inhale,
Rise up,
Take up space,
Open the fingers,
Root down into the feet.
Breathe in.
Exhale,
Hands to the heart,
Anjuli Mudra,
Breathing out.
And maybe your thumbs connect to your heart space.
Inhale,
Arms lift,
Tailbone reaches down,
Get big.
Root down into your feet.
Exhale,
Fold.
Letting go.
Using that compression to let go.
And he'll halfway lift.
Exhale,
Fold,
Hug your calves,
Feel your strength.
Inhale,
Rise,
Take up space,
Open up your fingers,
Tailbone reaches down,
Get really big.
You're amazing.
Exhale,
Hands to the heart,
Anjuli Mudra.
And pause.
And how arms lift.
Getting back.
Taking in what you need.
Exhale,
Fold,
Getting small,
Letting go of what you don't need.
Inhale,
Halfway lift,
Flat back.
Exhale,
Fold,
Hug your calves.
Inhale,
Rise,
Take up space.
Exhale,
Hands to the heart,
Anjuli Mudra.
Beautiful.
Rooting down into your feet.
Maybe you lift your toes.
And then you settle them back onto the earth.
Elbows dropping down like it has a little anchor.
Beautiful.
One more inhale.
Exhale,
Release the hands.
Circle the shoulders one way.
And circle the shoulders the other way.
Maybe move your arms a little side to side,
Just letting go of anything that might have bubbled up onto your shoulders.
Just letting that go.
We're going to clear the slate before we go out into the world.
Or maybe you're settling back for the evening and you're just letting everything go that you've picked up.
Beautiful.
Come back to center.
And we'll do some sun-sea salutations.
And how arms look.
Get big,
Exhale full,
Letting go.
Inhale,
Halfway lift,
Taking in what you need.
Exhale,
Maybe use your block.
Step your left foot back and bring your left knee down.
And if you need support for your knee,
You could always place that towel down.
Inhale,
Open the heart.
Feeling that tug on the left.
Hip flexor.
Exhale,
Straighten both legs.
Inhale,
Left knee down,
Opening the heart.
Feel that tug.
Exhale,
Straighten both legs and bow.
This is like a little bit of nerve flossing.
The next time your left knee comes down,
Pause,
Bring the arms up,
Low lunge,
Right hip moves back just a little bit.
Stay still or maybe you add a little bit of movement,
Moving side to side.
The strong foundation and then we're at.
Kind of buoyant in the upper body,
Going with the flow.
Sometimes things don't go as expected.
And it's okay.
We've got this strong foundation that we're going to be okay.
One more inhale,
Pause,
Reach your fingers up.
Exhale,
Hands to the mat,
Or you can place your hands on the block.
Downward facing dog,
So just stepping the right foot back.
Breathe in.
And breathe out,
Maybe the heels sink down.
Beautiful.
The next time you breathe in,
The left leg lifts.
Exhale,
Bend the knee,
Open the hip.
Inhale,
The left leg lifts.
Exhale,
Step the left foot forward,
Right knee down.
Inhale,
Opening the heart,
Feeling that tug on the right hip flexor.
Exhale,
Straighten both legs and bow.
And help bend.
The right knee comes down,
Opening the heart.
My hands are on the block.
Exhale,
Straighten both legs and bow,
Rounding over the left leg.
Feel that tug on the.
.
.
Quads and the hamstrings.
Inhale,
Opening the heart,
The front of the heart.
Exhale,
Opening the back of the heart.
The next time the right knee comes down,
Pause,
Lift the arms up,
Low lunge.
Stay still,
Or maybe you move a little side to side.
You've got that strong,
Clean.
Foundation,
And then you're moving your upper body.
Going with the flow.
Beautiful.
Pause at center,
Reach the fingers up,
Breathe in.
Exhale,
Hands to the mat,
Step the right foot to meet the left of the top and fold.
Hug your calves.
Root down into your feet.
Think about your arches lifting as you rise up.
Take up space.
Exhale,
Hands to the heart,
Anjuli Mudra.
And just noticing the right side of the body and the left side of the body.
Breathing into the right side.
To the right nostril.
Filling all the way up.
And exhaling through the right nostril,
Letting go.
Just imagining letting go through the right nostril.
Imagine breathing into the left nostril.
Of course,
You're breathing into both.
Filling up the left side.
Exhale through the left nostril,
Letting that air out of the left side and tension and stagnation go.
Beautiful.
Inhale,
Arms lift,
Breathing in through both nostrils.
Exhale,
Fold,
Letting go,
Swan dive down.
Inhale,
Halfway lift.
Exhale,
Hands to the mat or to the block,
Step the right foot back,
Bring the right knee down.
Inhale,
Opening the heart.
Exhale,
Straightening both legs.
Bowing.
Inhale,
The right knee comes down,
Opening the heart.
Exhale,
Bow.
Inhale open.
Exhale,
Bow,
Rounding.
Pausing with the straight legs,
So both legs are straight.
You're in your pyramid variation.
Breathing in.
Maybe find a little link.
Exhale,
Bow down.
Beautiful.
You could stay here or you could even lift your left toes up a little bit,
Just feeling the back of the left leg.
Beautiful.
One more inhale.
Exhale,
Hands to the mat or to the blocks,
Of course,
And then just step the left foot back.
Beautiful.
Notice how your down dog feels.
Right leg lifts.
Bend the right knee,
Opening up the hip.
Inhale,
The right leg lifts.
Exhale,
Step the right foot forward,
Left knee down.
Inhale,
Open the heart.
Exhale,
Straightening both legs.
Going at your own speed,
Pausing where it feels like you need more attention.
And when you're ready and both legs are straight.
Pause.
There's no rush to get here.
The right hip is moving back.
Stay still or maybe lift.
Your right toes towards your heart and bring them down and just feel the difference.
Beautiful,
You're doing great.
One more inhale.
Exhale,
Slight bend to the right knee as you step the left foot forward and fold.
Give your calves a hug.
Route down.
But think about your artist lifting towards your knees as you rise up and take up space.
Hands to the heart,
Anjali Mudra.
And pause.
Noticing the right side of the body.
And the left side of the body.
And maybe you feel a little more balanced.
Root down into your feet,
Lift your toes.
And lower your toes down.
The left foot is going to stay where it's at,
So it's going to be facing the top of the mat.
You'll step your right foot back.
Coming into warrior two feet.
So adjust your feet on the mat.
Think about the left knee opening up towards the left pinky toe and the left arch of the foot lifting towards the knee.
The right blade side of the foot is pressing down into the back of the mat.
So I've got that strong foundation with my legs,
And then I open my arms.
Gaze towards the left fingers.
Breathing in.
And breathing out in your warrior two.
Beautiful.
On your next inhale,
Straighten the left leg and straighten the arms for this kind of star variation,
Opening your fingers wide.
Exhale,
Bend the left knee,
Gaze towards the left fingers,
Warrior two.
Inhale,
The gaze goes up to the left fingers as the fingers reach towards the sky.
Breathe in.
Exhale,
Warrior two,
Gaze towards the left finger.
So you're just watching your left fingers.
Breathing in,
Getting big,
Opening the fingers wide.
Exhale,
Warrior II.
Inhale.
And then exhale,
Pause in your warrior two.
Think about the left knee over the left ankle and that left knee opening towards the pinky toe.
Beautiful.
Right hand down,
Left arm lifts,
Breathe in,
Reverse warrior.
Exhale Warrior 2.
Left arm down,
Right fingers lift,
Extended side,
Ankle breathing in.
Exhale Warrior 2.
Right hand down,
Left arm lifts,
Reverse warrior.
Exhale warrior too.
So they're kind of like this dancing warrior.
Left hand down,
Right arm reaches up.
Extended.
Breathing in.
Exhale warrior two And how reverse.
Exhale warrior two Inhale,
Extended side angle,
Pause here.
Think about.
The right ribs over the left.
You could even just take your hands and feel your ribs for a moment,
Bringing gratitude to this section of your body.
And you could even kind of pull your left ribs so they line up with your right.
Reach the arms up when you feel good.
