Blanket fold two blocks and two myofascial release balls.
If you don't have those props,
No problem.
You can work around it.
Grab the myofascial release balls so they are nearby.
And have a block nearby.
We'll start in constructive rest.
Lying on your back with knees are bent.
And just arriving.
And noticing the transition from doing.
To being.
And start to notice your breath.
Noticing your inhale.
And noticing your exhale.
Beautiful.
And the invitation to use your exhale to let go.
Tension.
Speed and rush of the day and the week and the month.
Letting go of any pressure.
If your thoughts are.
Roaming around in your mind,
You can let them go on the exhale.
Beautiful.
Okay,
Now grab your Myofascial Release Balls if you have them.
If you don't have balls,
No problem.
We'll start in the upper traps that can help with the neck and we'll just be coming to the area between the the neck and where the arm meets the torso,
Right at the center.
Of the back,
Kind of where you'd want to get massaged.
You can take your hand and kind of wrap around.
That area.
So I usually take my balls in each hand and I'll use the left hand to put the ball behind the right side.
So that way it's easier to get to.
Alright,
So lying down.
I've got my balls in each hand and I've got my block nearby.
I'm going to take the right ball that's in the right hand and place it underneath the left side.
So it's in between the neck.
And the arm,
And then grab the left ball and place it on the right side.
You might not feel like much yet.
But you can just stay here.
But if you want to add on,
You just lift your hips and grab your block.
And place it underneath your sacrum.
And that's going to help roll your body over the balls a little bit more.
We're getting into the upper traps.
And this is also gallbladder 21.
Traditional Chinese medicine.
An acupressure point to bring in calm when you're stressed.
It's good if you have headaches or if you have a tight neck.
A great place to work.
You can keep your hands still.
And just stay using your breath,
Breathing in,
Pressing into the balls.
Breathing out,
Releasing.
Beautiful.
So stay here or add movement.
Like you're gonna.
.
.
Make snow angels.
You're just moving your arms down.
And up.
If that feels good or any other movements.
Or positions that feel good in your body.
So you could decide what you wanted to add.
And kind of explore.
And maybe you come up with something I haven't even thought of.
And you can use your fingers to move the balls a little bit.
If they get out of the way.
You know,
Get away from that area.
So I'm kind of moving my shoulders a little side to side.
But stillness is also great too.
In this class,
We come to this area a lot,
But it's a great place to work.
Beautiful.
We'll be here for maybe two more rounds of breath.
That long exhale of release.
Beautiful.
When you're ready,
Slowly lift your hips,
Remove the blocks.
Remove the balls to the side.
Just place them in a place that you won't run into them when you're moving.
Beautiful.
Hug your knees into your chest and just notice if you feel anything like some warmth or some tingling where you had the balls.
Beautiful.
Right knee into the chest,
Left leg stretches out long.
If it doesn't feel good to stretch out your left leg,
Of course you can bend it.
I'm just the guide today,
Your body's the teacher,
So listening to your body along the way.
Left hand holds the right.
Me or.
.
.
Shin and you're just going to slowly pull the right leg across for a twist.
You could use your block.
To rest your leg on if you want to.
Opening the right arm to the right,
Left arm towards the left.
But any variation of a twist is great.
So you could always stack both knees together.
Anything that feels good.
Noticing your breath.
And how it feels in your body.
Beautiful.
One more inhale.
Exhale,
Slowly coming back to center,
Right knee into the chest.
Pause with the left leg extended.
And then switch,
So the left knee comes into the chest.
And the right leg reaches out long.
Just noticing how this side feels.
You can circle the foot around the ankle.
Right hand holds the.
.
.
Left knee and just slowly pull the leg across for a twist.
You could grab your block and rest your left leg on the block or any other twist that feels good.
Opening your arms to a T.
And shining your heart towards the sky.
That exhale as a release valve,
Let it go.
Beautiful,
Slowly come back to center,
Hug your knees into the chest.
And the invitation each time you do this to bring in some love and compassion for yourself.
You're amazing and your body works so hard.
Slowly lower the feet down.
Now we're gonna just add some movement with the breath.
Inhale,
Lift the hips,
Lift the arms,
Breathe in.
Pause at the top.
Exhale,
Lower the hips down.
Lower the arms down.
Making this your own.
Inhale,
Lift the hips,
Lift the arms.
Going slow or fast,
Exhale,
Lowering the hips,
Lowering the arms.
Inhaling.
Exhaling One more time,
Lifting the hips,
Lifting the arms.
Exhale,
Slowly lower the pelvis down,
And this time bring the knees into the chest,
Lift the head,
Make a little ball,
Breathing out.
Engaging your core,
Inhale,
Lifting up into boat.
If that feels okay,
You can always just meet us here.
Exhale,
Feet together,
Knees out wide,
Baddha Konasana and bow.
Beautiful and help vote.
Exhale,
Bow,
Feet together,
Knees out wide.
Beautiful.
One more time in your boat.
You could always have their hands behind you.
Exhale,
Feet together,
Knees out wide,
Bow,
And just pause here.
Your hands can reach out in front of you.
Shoulders are reaching down.
The neck is long.
And exhale of release.
Beautiful.
One more inhale.
Exhale,
Slowly walk your hands back,
Hands behind you.
Feet about hip width apart and just winch your wiper the knees side to side.
Beautiful.
When your knees are moving towards the right,
Pause here.
Maybe take the right foot over the right ankle.
Beautiful.
Release the right foot down,
Windshield wiper again.
And when your knees go to the left,
Pause here.
You can stay here or bring your.
.
.
Left ankle over your right thigh.
Shoulders away from the ears,
Opening the heart.
Beautiful,
Slowly release the left foot to the earth.
And this time we're just going to cross the legs,
Hands in front of you,
And we'll meet in tabletop.
If you have a blanket fold,
You can bring.
The blanket underneath.
Your knees.
And adjust yourself on the mat how you like.
You grab your blocks.
So they're in front of you.
Beautiful.
Drop the belly,
Lift the crown,
Breathe in.
Exhale,
Round,
Press the mat away,
Breathing out.
Beautiful.
Inhale,
Drop the belly,
Lift the center.
Tail,
Lift the heart.
Exhale,
Round,
Push the mat away,
Opening the back of the heart.
Beautiful.
Just moving and noticing.
If there's any place.
Your body's asking you to pause.
And just listen,
You can always pause with the rounded back.
Or pause with the belly dropping,
The crown lifting.
Beautiful pause at center.
Right toes step back so the right leg is long and just press back into the heel and forward.
Getting into the calf and the back of the leg.
For three.
To Beautiful.
Pause at center.
Reach the right leg up.
Right knee to the right tricep.
Breathe in.
Exhale slowly,
Reach the right legs back.
And tap the right toes past the left foot.
So you're coming over the mat,
Press the right toes down and press the heel back.
Beautiful.
Inhale,
Slowly moving the right knee towards the right tricep.
Exhale,
Slowly reaching the right leg back.
Past the left.
Tapping the toes down.
Off the mat and press the heel back.
Beautiful.
Inhaling.
And exhaling.
Going at your own speed.
Watching out for props.
The next time your right knee comes to the right tricep,
Pause.
Step the right foot down outside of the right hand.
Or coming into Lizard Lunge.
You can use your blocks if you'd like.
Breathing in,
Opening the heart,
Bending the right knee.
Maybe it's coming past the toes.
Breathing out and straightening the front leg.
Inhaling,
Bending the knee,
Opening the heart.
Exhale straightening.
Beautiful.
Pause with the right knee bent.
So you're in your lizard lunge.
You could stay upright or bring your forearms down.
Onto the blocks or to the mat.
And think about the right knee opening to the right.
You can turn your right toes a little bit more towards like the pointy edge of the mat.
Beautiful and just noticing what you feel.
One more inhale.
Exhale,
Slowly walk your hands.
Onto the blocks or to the mat.
Bend the left knee.
Reach the right hand back.
Maybe you grab hold of the ankle or maybe you just reach for it.
Think about the right shoulder dropping down.
And opening the right side of the chest.
Gaze forward or gaze towards the left heel.
Beautiful.
One more inhale.
Exhale,
Slowly release.
The left leg with care.
Bring the right hand back to the front.
And straighten both legs and bow in pyramid.
I've got the animals on the mat.
It's going to make a spot for the cat in case.
Wants to jump up.
Onto the chair.
Okay,
So we're straightening both legs.
Beautiful.
The right hip is moving back.
Beautiful.
One more inhale.
Exhale,
Slowly walk your hands to the long edge of the mat.
Beautiful.
And fold down into a Y-legged forward fold.
Beautiful.
Yogi's Choice here so you can stay folded You could get upside down in a headstand or a handstand,
Or you can bend the knees side.
This side.
I've got this bolster here,
My puppy.
But using blocks and holding them as you move side to side is really nice.
Beautiful,
We're just thinking about getting rid of stagnation in the body.
If you're moving side to side,
You can think about the inner thighs.
If you're getting upside down,
Just kind of changing it per.
Perception,
Changing your view.
Beautiful,
Pausing at center,
Bow down.
Slowly walk your hands back to the blocks or to the mat.
Step the right foot back,
Downward facing dog.
And just notice how the two sides feel.
You can walk your dog.
I have my hands on blocks.
But you could also have your hands on the mat,
Of course.
Or bring your forearms down.
And a dolphin pose.
Beautiful.
Pause at center so you just are pausing and you're down dog.
Noticing how it feels,
Heels are melting towards the earth.
Sit bones are lifting.
Fingers are on the mat.
The neck is long.
The shoulders reach down.
One more inhale.
Exhale,
Bend the knees and we'll meet in tabletop.
Drop the belly,
Lift the crown,
Breathe in.
Exhale round,
Pushing them out away.
Going at your own rhythm.
Your own speed.
Beautiful.
Pause at center.
Step the left toes back.
Press the heel down.
And then bring it over the toes.
So we're just kind of doing heel presses.
Getting into the back of the leg and the heel.
And the calf,
So calf presses maybe.
We're getting into the calf,
We're pressing the heel back and forward.
For three.
Too.
One,
Beautiful,
Pause at center,
Lift the left leg up.
Breathe in as the left knee comes to the left tricep.
Exhale,
Slowly bring the left leg back.
Past the right.
Bring the left toes down and press the left heel back.
Beautiful.
Inhale like you're moving through,
Honey.
Left knee to the left tricep or wrist.
Exhale,
Slowly bringing the left leg back.
Past the right,
Tap the toes down,
Press the heel back.
Going at your own speed,
Making this your own.
Exhaling,
Reaching the left leg back.
Just getting rid of stagnation.
The next time your left knee comes towards the tricep,
Pause.
Step the left foot outside of the left hand.
Beautiful.
Breathe in,
Bending the knee,
Maybe it's past the toes.
Breathe out,
Straightening the front knee and bowing.
And noticing any tug that you feel and how opening.
Exhale,
Straightening,
Bowing.
The next time you're left knee.
Ben's paws here in your lizard lunge.
You could stay upright.
I have my hands on the block.
Or you could lower your forearms down onto the blocks or to the mat.
Think about your left knee opening to the side and you can turn your left toes towards the corner of the mat.
Beautiful.
And if your mind is wandering.
Thinking about what's going to happen later today.
Just letting it go on the exhale.
And moving your awareness into your body.
Beautiful,
One more,
Inhale.
Exhale,
Slowly bring your hands to the mat or to the block.
Straighten both legs.
Breathe in.
And exhale,
Bend the right knee,
Open the heart.
Right hand holds you,
Left hand reaches behind you,
Maybe you grab hold of the right ankle.
And just notice how this side feels.
Think about the left shoulder dropping down.
As the left chest opens.
And if you feel like your shoulder's coming up towards your ears,
Just this invitation to drop it down.
Just the imitation this often.
Beautiful.
One more inhale.
Exhale,
Slowly release.
The right leg.
Hands to the mat.
Straighten both legs and pause in this pyramid variation.
The left tip is moving back.
The right heels melting towards the earth.
You might feel your hamstrings or your quads.
Calf tugging.
Or maybe you feel it in your.
.
.
Hamstrings and the left leg.
One more inhale.
Exhale,
Slowly bring your hands to the mat and walk your hands to the long edge of the mat and fold.
Beautiful.
You can bend your knees side to side.
To side.
Or you could get upside down.
Anything that feels good.
Yogi's Choice.
If you're moving side to side,
Maybe your hands come off the mat,
Or maybe you use blocks.
Kind of like a skandasana variation.
Beautiful.
Pause at center folding.
Taking your time to get there.
If you're upside down,
Just take your time.
Beautiful.
Slowly walk your hands to the top of the mat.
Step the left foot back and we'll meet in downward facing dog.
Just notice how your down dog feels.
After you did the two sides.
Just noticing the back of the body.
You can bend the right knee,
Straighten the left leg out long.
And then bend the left knee,
Straighten the right leg out long.
Beautiful Knees down.
Hip sink back for child's pose.
And you can use your blocks here,
Resting your hands on the blocks and just getting long.
From the arm crease to the pinky side of the fingers.
But any variation of Child's Pose is amazing.
Beautiful.
One more inhale.
Exhale slowly come to tabletop.
If you wanted to add a headstand,
You could do that now.
Just bringing your hands onto the mat.
I like to bring my forearms down.
Kind of lift my knees like I'm coming into dolphin.
It is getting upside down.
Just an invitation to get upside down if you want to.
Of course you don't need to.
Just having a little fun.
Maybe coming into Dolphin.
The forearms down,
I'm just lifting my hips,
Just like I'm in Down Dog,
But now my forearms are on the mat.
Beautiful.
We'll all meet in tabletop when you're ready.
Just drop the belly,
Lift the crown,
Lift the tail,
Maybe wag your tail.
Exhale round,
Maybe wag your shoulders.
Beautiful.
Making this your own.
If you like to,
You could add hip circles.
Beautiful.
We're going to meet in downward facing dog and if you had your blanket fold you could just move it to the side so it's not in your way.
And then we'll meet in Down Dog.
Beautiful.
When you get there,
Just adding that stillness in.
And noticing the two sides.
Breathing in,
Reaching the right leg up.
Breathing out,
Bending the right knee,
Maybe coming onto the right fingertips,
Getting long.
And if you'd like to add circles,
You can add circles.
It's like you're making circles with your right knee one way.
And then the other way.
Beautiful.
Pausing in center,
Reaching the right leg up.
Exhale,
Step the right foot forward.
Bring the left knee down.
Inhale,
Rise up,
Low lunge.
Beautiful.
Think about the right hip moving back.
And stay for your exhale.
One more inhale.
Exhale,
Hands to the mat or to the blocks.
Left foot meets the right at the top and fold.
Beautiful.
Root down.
Inhale,
Halfway lift.
Exhale,
Fold.
Inhale,
Rise,
Take up space,
Tailbone is reaching down,
Fingers reach up.
Get really big.
Exhale,
Hands to the heart,
Anjuli Mudra.
Beautiful.
I'm just going to check the chat.
Beautiful.
Hands at heart center,
Like I was saying.
And just pausing and noticing the two sides.
Beautiful.
Bend the knees,
Reach the arms,
Child's Pose.
I'm not Child's Pose,
Chair Pose,
I'm sorry.
Exhale,
Sink the hips down just a little bit more like you're sitting down into your chair.
And now reach the fingers up.
Exhale,
Fold,
Let go.
Give yourself a hug.
So you're just giving your calves a hug.
You're amazing.
Inhale,
Halfway lift.
Exhale,
Hands to the mat,
Step back,
Downward facing dog.
If you have a flow that you want to do,
Feel free to do that.
Beautiful.
Notice your down dog.
Noticing the right side and the left side.
Beautiful.
Inhale the left leg lifts.
Beautiful.
Bend the left knee.
Maybe come on to the left fingertips.
Get really big.
Beautiful.
And if you like,
You can add circles.
Turning the left knee.
Like you're making circles for someone.
One way.
Bringing the leg the other way,
Making circles with your knee.
Beautiful.
Pausing at center,
Reaching the left leg up getting big.
Breathing in.
Exhale,
Step the left foot forward.
Right knee down.
Inhale,
Arms lift,
Low lunge.
Think about that left hip moving back.
Beautiful.
One more inhale.
Exhale,
Hands to the mat.
Step the right foot forward to meet the left and fold.
Give yourself a hug.
Inhale,
Halfway lift,
Flat back.
Exhale,
Fold.
Inhale,
Rise,
Take up space.
Exhale,
Hands to the heart,
Anjuli Mudra.
Beautiful.
Doing great.
Inhale,
Arms lift,
Tailbone reaches down.
Exhale,
Fold,
Let go.
And now halfway left.
Exhale,
Hands to the mat.
Downward facing dog and know you can flow if you want to.
Noticing your down dog.
Beautiful.
Inhale the right leg lifts.
Exhale,
Bend the knee,
Opening up the hip.
Beautiful.
Inhale the right leg lifts.
Exhale,
Set the right foot forward.
Keep the left knee lifted.
Inhale,
Rise up,
Crescent lunge.
Beautiful.
Exhale,
Spin the left.
Each calf down for warrior two.
Beautiful.
Adjust your legs.
And how straight in the leg.
Exhale,
Bend the right knee.
And how straightened.
Exhale,
Bend.
One more inhale,
Straighten the leg.
Exhale,
Bend,
Pause in your warrior two.
Left hand down,
Right arm reaches up,
Reverse warrior.
Exhale,
Extended side angle,
Right arm onto the right.
Thigh,
Left arm reaches up.
The right ribs are spinning underneath the left.
Beautiful and how reverse You're keeping your legs just as they are.
You're just moving the upper body.
Exhale,
Extended side angle.
Beautiful.
And how reverse.
Exhale,
Cartwheel your hands to the mat.
Left knee down.
Turn the left shin out to the side for side plank.
Your variation,
You can stack the legs,
Lifting the left leg up.
So making this your own.
One more inhale.
Exhale,
Hands to the mat.
Step the right foot forward.
Right hand holds you,
Right foot has weight in it,
And you're going to come into half moon.
So just a different transition and notice how it feels.
Think about the left leg reaching up.
Turning the left ribs underneath the right.
I'm using a block for support.
You could always have your hand on them.
On the mat,
On the wall beside you,
Or on your shin.
One more inhale.
Exhale,
Hands to the mat.
Step the left foot to meet the right and fold.
Beautiful inhale halfway low.
Exhale,
Fold.
Inhale,
Rise,
Take up space.
Exhale,
Hands to the heart,
Anjuli Mudra.
And notice.
And how arms look.
Exhale,
Fold,
Letting go,
Using that compression to let go.
And he'll halfway lift.
Exhale,
Step back.
The feet back,
Downward facing dog.
If you want it to flow,
You could do that,
Of course.
Beautiful.
One more side and then we're going to slow things down.
And how the left leg lifts.
Exhale,
Bend the knee.
Open the hip.
Inhale,
Straighten the leg,
Going at your own speed.
Exhale,
Step the left foot forward,
Right knee down.
Or actually keep the right.
Knee lifted,
Inhale,
Rise up,
Crescent lunge.
Beautiful.
Think about the right hip moving back.
Tailbone reaching down.
Breathing in.
Exhale,
Spin.
The right heel down,
Coming into your warrior two.
So you can adjust your feet.
Think about the left knee opening towards the left pinky toe.
Breathing in.
Breathing out.
The next inhale,
Straighten the knee,
Straighten the arms.
Exhale,
Bending the left knee.
Coming back into your warrior two.
And how straightening the legs,
Straightening the arms,
Maybe the gaze goes up.
Exhale,
Bending.
The next time your left knee bends,
Pause in your warrior two.
Beautiful.
Right hand down,
Left arm reaches,
Reverse warrior.
The lower body is staying still.
Left arm down,
Right arm reaches up.
Extended Side Angle,
Making this your own.
Inhaling reverse.
Right fingers down,
Left fingers reach up.
Exhale,
Extended side angle.
Beautiful.
The next time your right fingers reach down and left fingers reach up,
Pause.
Cartwheel the hands to the mat.
Right hand holds you,
You can come down onto your right knee,
Spin your left.
Shin out.
For side plank variation.
So you do your variation of side plank that feels good.
You can have both feet stacked.
Or using the right knee for support.
One more inhale.
Exhale,
Hands to the mat.
You're going to step your left foot forward.
So you're in this low lunge variation.
You can stay here or bring the weight into the left foot and into the left hand for half moon.
Just a different way to get there.
We've done this several times in class.
Throughout the weeks and months.
Think about the right leg lifting up.
And think about the left ribs coming underneath the right.
Breathe in.
Breathe out,
Letting go.
One more inhale.
Exhale,
Slowly bringing the hands to the mat or to the blocks.
And bring the right foot to meet the left.
Forward.
Beautiful.
You're amazing.
Inhale,
Halfway lift.
Exhale,
Fold.
Beautiful.
Bend the knees,
Reach the arms up for chair.
Beautiful.
One more inhale.
Exhale,
Hands to the heart,
Anjuli Mudra.
Okay,
We're going to use that chair as a transition to get to the mat,
But if you want to meet us there,
You can.
Bend the knees,
Reach the arms for chair,
Breathe in.
Exhale,
Get a little bit lower.
And health care.
I'll get a little bit lower.
And health care.
Exhale get a little bit lower dropping your sit bones down,
And you might land in boat.
And if you didn't land there,
You could meet us in boat.
You could always bring your hands behind you or bring your feet down.
So just a variation of both.
Stay still or maybe add some movement to the feet.
Just moving.
One leg underneath the left leg for five.
For Three.
Too.
One,
Beautiful.
Knees into the chest,
Getting small.
And if it feels safe,
Just roll down.
Beautiful.
Right knee into the chest.
The left leg reaches out long.
Just like we started,
You could always bend the left knee and put the left foot on the mat.
Circling the right foot around.
The ankle.
And when you're ready,
Left hand will help guide the right leg across for a twist.
You could always use your blanket fold or a bolster.
Or a block together.
For your need to fall onto.
And open your arms up for a twist.
Just noticing how you feel in this twist right now.
Opening your heart to the possibilities of the day.
One more inhale.
Exhale,
Slowly bring the right knee into the center.
And then bring the left knee into the center.
Give yourself a hug.
You're amazing.
Left knee into the chest,
Right leg reaches out long.
Noticing how the right hip flexor feels.
You could always bend the right knee and bring the right foot on the mat.
Beautiful.
When you're ready,
The right hand will help guide the left leg across for a twist.
If you'd like to use support for your.
Left knee,
Feel free to grab the blocks or the blanket fold.
Opening your arms to a T.
Opening your heart to the sky.
Beautiful.
Slowly.
Coming back to center.
Hugging both knees into the chest.
Giving yourself a hug.
Beautiful.
Our next posture is Shavasana.
I'm going to offer.
A myofascial release.
If you have a block.
And you have a ball,
You'll use those.
And we're going to take the ball underneath.
The head where the neck meets the head.
The ball will go there right at the center and you've got your block to help the ball get higher up.
If you don't want to do this,
Just meet us in the chat.
Shavasana and I'll call you out when it's time.
If you're following along with me,
You've got your head.
On the ball and the ball on the block.
My eyes are closed.
I have my knees bent.
And I'm being very careful.
Just noticing how you feel,
Breathing in.
And breathing out.
The neck.
Is long and the chin is down.
You can stay still or maybe you move a little bit towards the right,
Just like you're bringing your nose towards the right.
And you move a little bit towards the left.
Just being really careful.
Tiny movements,
Side to side.
And exploring if there's one spot that feels like it needs attention,
You can pause there.
Beautiful.
If you have the ball,
Pause it,
Center,
Breathe in,
Press into the ball.
Breathe out,
Slowly remove the ball.
You can rest your head on the block.
Stretch your legs out long.
We're using the block kind of as a little bit of attraction.
It's just kind of helping the neck hang long.
And this is Shavasana.
Noticing where you can soften.
And using the exhale to release as you move into your Shavasana.
We will be here for about a minute.
Beautiful.
Noticing your next inhale.
And noticing your next exhale.
Bringing movement back to your fingers.
And to your toes.
If you have the block underneath your head,
Just move it to the side.
Reach your arms past your ears,
Get really big like you're waking up from a long restful nap.
And hug your knees into your chest,
Getting small,
Giving love to your body,
So precious,
To your spirit.
Roll to your favorite side,
Watching out for props.
Bringing gratitude to this community.
To this practice.
Slowly make your way to seated when you're ready.
Ends at the heart space.
Bowing to the inner teacher within each of us.
The light of awareness.
That connects each one of us and makes us one.
Om Shanti Shanti Shanti.
Peace,
Peace,
Peace.
Thank you so much for practicing with me today.
If there's any way I can help you,
Let me know.
Any questions?
