Welcome,
I'm Rebecca and I've got everybody with me today.
We'll see how long they last.
There's Nova and Ziggy's the puppy.
Luna the cat's here.
Grab your props.
A strap if you have it.
You can have that and kind of in the middle of the mat.
By the middle of the mat.
Two balls,
Two blocks.
And a blanket if you like to use that for your knees for some support.
Okay,
So have your balls and your balls and your strap nearby.
And your box,
Just have everything kind of nearby that you can grab.
And we'll start on our backs in constructive rest.
We have to move over a little.
And just arriving,
You can place your hands on your belly.
With your knees together and your feet out wide.
And just arrive.
Noticing that transition from doing.
To beings.
And then bringing your awareness to your breath.
And a singer and a howl.
And noticing your exhale.
And as you bring awareness,
Maybe your inhale gets a little bit longer.
And your exhale gets a little bit longer.
Beautiful.
One more inhale.
Exhale,
Hug your knees into your chest and give yourself a hug.
You can rock a little side to side.
Beautiful.
Bring your feet back down.
Grab your balls.
And we'll place one ball.
Underneath.
Each buttock.
So I'm just going to lift up like I'm coming into bridge,
Place the balls underneath my underneath my glutes and then right at the center of each buttocks and lower back down.
If you have one ball,
You'll just place it on one side.
You could use tennis balls or myofascial release balls.
And you could even just lie on your foam roller and winch a wiper your knees side to side.
So you could stay still or add this movement.
Of just moving your knees side to side.
Beautiful,
This is great.
Myofascial release.
Do to clear the slate.
To start the week if you're,
If it's.
Monday for you in the morning,
Just kind of starting the week or maybe you're finishing your day.
Just kind of clearing.
Of any stagnation.
And I always think about any emotional gunk that you might have picked up,
You're just clearing that off.
Beautiful,
Pause at center.
Right knee comes into the chest and the right ankle outside of the left thigh.
Remove the left ball.
And if you have one ball,
You're just staying on the right side.
The ball's on the right side where the.
.
.
That foot is lifted over the left thigh.
And you can move side to side.
Or stay still.
You could also do this sitting in a chair.
And I'm just taking my fingers and adjusting the ball as it moves.
You can go towards the sacrum.
And then towards the outer part of the hip.
Beautiful.
Two more rounds of breath.
One more inhale,
Maybe pushing into the bowels.
And exhale slowly.
Bring your hips back down,
Remove the ball.
Lower the foot.
And stretch both legs out.
Stretch the arms past the ears.
And just noticing the right side and the left side.
Beautiful.
And now you'll take the ball.
Underneath the left glute.
But right at the center of the buttocks.
The left knee into the chest and the left ankle over the right thigh.
So figure four on the left side.
And then I'm rolling around.
The ball.
So I'm rolling my body around the ball.
I'm going towards the inner.
At the Sacrum area.
Outer.
Side of the hip.
This side might feel totally different,
Just noticing how it feels.
And pausing if there's a place that feels like it needs some attention.
Beautiful.
One more inhale.
Pressing into the ball.
Exhale slowly.
If the right hip is lifted,
Lower it down.
Remove the ball.
Undrape the left leg.
So it's down and then straighten both legs.
And straighten both arms.
And maybe move a little side to side so you're just moving your hips and you're moving your shoulders on the mat.
Beautiful.
You might feel that warmth or tingling under where you had rolled out.
You can place the balls to the side.
And then you'll grab your strap.
If you have it,
If you don't have it,
You can use.
Your hand.
You could use a small towel.
Or your bathrobe.
Strap or a belt.
So you're draped.
The strap over the right foot.
I have my left knee bent and my left foot on the mat,
And then my right leg is reaching towards the sky.
And you can always have a slight bend to the end.
Right knee.
And then take your strap or your belt.
And you'll just move a little side to side on your foot.
Like moving towards the toes.
And then moving towards the heel.
Bringing a little friction.
Getting into the.
.
.
There's those lymph nodes deep in the foot.
Bringing some awareness.
The foot.
And then pause at center.
Point the toes towards the sky.
And then point the toes towards your heart.
Maybe it feels good to straighten out the left leg.
Beautiful,
Pause at center.
Take the strap.
Into the right hand.
And you can place your left hand on your left hip flexor.
Swipe into the right knee.
Beautiful.
And then just slowly take the leg to the right.
You're thinking about the left hip staying on the mat as the right leg opens.
I can't go as far because I've got this wall in my way.
But just going as far as you can.
And then if your foot does land on the wall,
That's just a great support.
Pausing.
So going as far as you want,
But keeping the left hip on the mat so it's not lifting up.
Feeling that tug in the right inner thigh.
One more inhale.
Exhale,
Slowly come back to center.
I like to use my left hand to help bring my right foot across.
And pause.
You can circle the right foot around the ankle.
Beautiful.
And now you'll take the strap into the left hand.
You can take your right hand onto the right hip crease.
And slowly bring the right leg across.
But we're just going for that first tug.
So just feeling that first tug and pausing.
I can feel it in the hamstring.
And then slowly come.
Over for a twist.
So you're just going to take your right leg over and so the right hip can lift off the mat.
Beautiful.
And you can bend your left leg and grab hold of the left foot with the right hand.
And I like to nuzzle my left shoulder under me a little bit more.
Look to the side or you can look up.
Or you could even look to the right.
Think about that right hip moving down.
Away from the right shoulder.
Breathing into your belly.
And exhale,
Softening.
One more inhale.
Exhale,
If you are holding your left foot,
Release it.
Take your right hand.
And help bring your right leg across.
Go slow.
There's no rush.
And then when you make it to center.
Pause.
You can move the strap on the foot one more time,
Just giving it a little massage.
If you're using your hand,
You can take your fingers and press into the foot.
Beautiful.
Unstrap the right foot and bring the right knee into the chest.
Straightening the left leg out.
Circling the right foot around the ankle.
And then take the left hand and slowly pull the right leg across.
So you're coming into a twist again,
But just in a different way.
Reach the right fingers.
The right arm away.
Maybe in a T shape,
And you can turn your chest so it's facing the sky a little more.
And just notice the difference in this twist.
One more inhale.
Exhale slowly coming back to center.
Bring the feet onto the mat,
And maybe winch or wiper side to side.
Just notice.
How the right side feels.
I like to linger when the right knee comes in and you've got the internal rotation on the right leg and the left leg is opening up,
Pausing there.
And then bringing the left knee in.
Bringing that internal rotation to the left side as the right knee opens.
Okay,
Let's do the second side.
I like to notice like what's going on in the feet too.
And you can notice the right foot might feel a little more awake and more grounded.
Because of that little rubbing with the strap.
So let's do it on the left.
You see your left.
Foot lifts,
The left.
Strap is or the strap is over the left foot.
The right knee is bent,
Or you can straighten your right leg out.
And just move the strap.
Back and forth.
And you can think about going towards the heel.
And then getting into the arch and maybe pausing at the arch and the blade side so it gets a little more attention.
And towards the toes.
And again,
It's kind of like you're getting rid of any gunk that you picked up along the way.
But also getting into those lymph nodes.
Deep in the foot.
And then pause at center.
And just notice how this side feels.
For me,
My left side's a little tighter today.
I'm taking that information and I'm not judging.
Right hand onto the right hip.
And the left hand has the strap,
And then slowly bring the left foot out to the side.
Towards the left.
And pause when you feel that first tug.
And keeping the right.
Hip down so I'm just have my hand on my right hip flexor thinking about the right Velcro to the mat.
As the left leg opens.
And you can pause along the way.
You can always bring a block.
Under like the upper part of the thigh.
It's okay,
Papa.
And just feeling into that inner left.
Bye.
And think about the right shoulder melting down onto the mat.
Slowly coming back to center when you're ready and you can use your right hand to help lift the strap.
Pause when you get to center.
Point the toes towards the sky.
Point the toes towards the heart.
Just noticing how you feel and being really kind.
We're just exploring what's going on in the body.
Being really kind and thinking about.
The invitation to let go.
And that could just be a little seed that you plant,
This letting go seed.
And now we're going to take the strap into the right hand.
And slowly pull the left leg across.
So you pause when you feel that first tug in the hamstring area IT.
And then slowly bringing it across and that left hip can lift.
I'm being stopped by my wall.
I'll slide over and then.
Coming into your variation of a twist.
And the left hand can come to the left.
And you can bend your right knee and you can grab your right.
Foot with your left hand or open it up to the side.
To the side.
Your variation of this twist.
And think about.
The left hip melting away from the left hip.
Shoulder.
And gaze towards the sky.
Or towards the left.
Beautiful,
You're doing great.
You're amazing.
Feeling that tug.
Any tension that comes up.
Letting it go on the exhale.
We'll stay for one more inhale.
Exhale,
Release the right foot if you have it.
You'll take your left hand.
Take hold of the strap and just slowly help bring your left foot up.
Beautiful.
And you can rub your foot again.
Getting rid of any gunk that might have bubbled up or any tension.
Remove the strap.
Bring the left knee into the chest and give yourself a hug.
And then the right hand will help guide the left leg across for a twist.
Beautiful,
And just notice how this twist feels.
You can stretch your left fingers out to the left.
Opening your.
.
.
Right arm to the right,
Like opening up your heart.
Beautiful.
One more inhale.
Exhale,
Slowly bring the left knee into the chest.
And break the right knee into the chest and give yourself a hug.
You're amazing.
Side to side,
Or you can come into happy baby.
Or anything else that feels like you want to do.
Beautiful.
All right.
And from here,
We're just going to rock.
And roll.
And for fun,
Rocking and rolling,
Kind of giving your back a little massage.
And when you come up to the top of the mat,
Pause.
Feet together,
Knees out wide,
Baddha Konasana.
Shoulders away from the ears and feel like your sit bones are planted into the earth.
You can take your fingers.
The thumbs and press into the foot.
If that feels okay.
If not,
You can just imagine doing it.
Maybe you don't want to do it.
You don't have to.
Beautiful.
And then bring your fingers up towards the toe mounds of the feet,
So where the toes meet the the sole of the foot and then go down a little bit more into the center and you can press there into kidney one.
So I'm just pressing in my thumbs into the center.
Part of the foot right below those toe mounds.
Stay upright or bow down.
I like to bring my elbows onto my.
Lower leg.
And if you don't want to press,
You don't have to.
You can just imagine that area and you can always bring your hands out.
We'll be here for about 30 more seconds or so.
Each exhale,
Maybe you bow down a little bit more.
Beautiful.
One more inhale.
Maybe stretch the fingers out a little more.
Exhale,
Slowly walk yourself up,
Circle the shoulders down.
Hands behind you,
Maybe you lift your pelvis up.
Beautiful,
Release the feet and then winch or wipe her side.
To side.
Beautiful.
Pause when the knees go to the left.
And now my right leg is in that internal rotation and the left leg is opening out.
You can stay here or bring the left foot on top of the right leg.
And just opening the chest,
Maybe rock your shoulders side to side.
Beautiful.
Release the left foot down and windshield wiper.
Getting rid of any stagnation.
When the knees go to the right,
Pause here with the left knee in,
The right knee opening out.
And you could bring your right foot on top of your left thigh.
Opening the heart maybe just like you're lounging.
You could also lean against the wall if it's nearby.
Beautiful.
One more inhale.
Exhale,
Release the right foot down.
Windshield wiper.
Beautiful.
And we're all gonna meet in tabletop.
So when you're ready,
Just bringing your hands onto the mat.
And your knees onto the mat.
And you could use your blanket for support.
How my animals have my blankets right now.
And before we get going,
Just make sure your blocks are at the top of the mat.
And you can move your balls so they won't get in your way if they're rolling around.
You could just put them in something so they don't.
.
.
Trip you up.
Beautiful.
So we're in tabletop.
And you can drop your belly,
Lift your crown,
Breathe in.
Exhale,
Pushing the mat away,
Breathing out,
Rounding.
Inhaling,
Dropping the belly,
Lift the crown,
Lift the tail.
Exhale,
Round.
Beautiful going at your own speed.
Anything that feels good in your.
Cow and cat.
Any movements you like to do.
Make this your own.
Beautiful,
You're doing great.
Pausing at center near tabletop.
And you'll step your right foot back.
So my right toes are on the mat,
My right heel is lifted.
I'm pressing into my hands.
If it doesn't feel good to have your hands on the mat like that,
You can always bring your forearms onto a block.
Make it a little more relaxing for your hands and your wrists.
Wherever you are and you've got your toes underneath your right heel,
Just press your heel back and forward.
So we're getting into the right leg and the right calf and the foot.
Has and center,
Lift the right leg up,
Breathe in.
Maybe stretch the left fingers forward.
Breathing out.
Inhale,
Get long reach the left fingers forward the right heel back.
Exhale to stay.
One more inhale,
It might be wobbly,
That's okay.
Exhale,
Slowly bring the left hand down,
Spin the left shin to the side,
Lift the right arm up for your side plank variation.
My left knee's on the mat,
My right leg's lifted.
Maybe reach the right,
Fingers past the ear,
Get long.
Reach the right heel away.
And then get small by bringing the right knee towards the right elbow and the right elbow towards the right knee.
Maybe they touch.
Inhale,
Get long.
Exhale,
Get small.
My right elbow towards my right knee.
They don't have to touch.
And make it your own.
Maybe you reach forward and you pause.
And then you crunch and you pause.
Go fast or slow.
And we'll go for about three more times.
Three pause when the right.
Knee comes towards the elbow and step the right foot forward for low lunge and just adjust your back foot.
And you can use your blocks here.
So you could keep your hands on the block,
Opening up the heart.
And then straightening the right knee and bowing.
Inhale,
Bending the right knee.
I have my hands on the blocks.
You can have them on the mat and you're just opening your heart.
And then straightening and opening the back of your heart and bowing.
Beautiful.
Just kind of pausing where it feels good.
Or where it needs some attention.
The next time you bow,
Pause so the right leg is straight.
You're thinking about the right hip moving back and you're just bowing.
That invitation to let the head,
The mind rest and follow the wisdom of the heart.
Beautiful,
One more.
Round of breath.
Beautiful,
Bending the knee.
Hands to the mat,
Step the right foot back.
Coming into your tabletop and maybe some.
Cows and cats or any movements that feel good.
Pressing into the hands.
Lift the knees coming into your downward facing dog just as a transition and noticing how it feels.
Noticing the right side.
And the left side.
And maybe walk your dog.
Bending the left knee,
Straightening the right leg long,
And you can get into the right calf and back of the leg and the heel.
And then bending the right knee and straightening the left leg out long.
Beautiful.
And then we're bending the knees.
Tabletop.
We'll do the second side.
Step the left toes back.
So I'm in my tabletop.
I'm stepping my left toes back and my left Heel is underneath the toes and the toes are on the mat.
Just pressing the heel back.
And then it comes over the toes.
So these little calf pulses.
Bringing energy into the heel and the calf,
The back of the leg.
Beautiful,
You're doing great.
Whatever you're offering is more than enough.
Pause at center.
Lift the left leg.
And straighten the right arm out.
Beautiful.
So the left heel is pressing back,
The right fingers are reaching forward,
And it might be wobbly.
I've got my toes underneath my right heel to give me a little more support.
And you can always bring your hand down.
That's the cool thing.
You can always bring your hand down or bring your knee down.
And we'll be here for.
.
.
Three more rounds.
Beautiful.
One more inhale,
Get long.
Exhale,
Bring your right hand down.
Then your right shin to the side.
Lift the left.
Arm up and the left leg so you're in your side plank variation.
And you could always bring the left foot down.
You can reach the fingers past the ear,
Get long.
And then if you want to add on,
You'll lift your left leg.
And then the left elbow to the left knee.
And then reach the fingers away from the toes.
Get long,
Breathe in.
Exhale,
Get small crunch.
Elbow to the knee.
And how getting long.
Elbow crunch.
Crunching in.
Making it your own and your elbow doesn't have to touch your knee.
Beautiful.
The next time.
The elbow comes towards the knee.
Step the left knee forward.
For your low lunge variation.
Grab your props.
Adjust your right foot so it's back on the mat.
Top of the foot is on the mat,
Opening up your heart,
Breathing in.
Exhale,
Straightening the front leg and bowing.
Beautiful.
And how opening.
Exhale,
Bowing.
And noticing how it feels.
If there's any place that needs attention,
You can always pause in the low lunge.
Or pause.
Bowing over.
The left leg.
Making this practice work for you.
Beautiful.
The next time your leg.
The front leg straightens,
Pause here,
Bowing down.
Feeling that tug.
Any tension that bubbles up,
Just letting it go on the exhale.
Beautiful.
One more inhale.
Exhale,
Bend the left knee.
Hands to the mat.
Step the left foot back.
Maybe cat cows or anything else that feels good.
Beautiful.
Pause at center.
The sit bones up for your downward facing dog.
And walk your dog.
And noticing the two sides.
Bending the left knee,
Straightening the right leg out long and getting into the right calf and back of the leg.
And then bending the right knee,
Straightening the left leg long.
Beautiful.
Our next posture is.
.
.
Going to be pigeon.
So if you want to grab your bolster or if you like to use a folded blanket for some support for your thigh,
You can do that.
And we'll meet in down dog.
You can lift the right leg up.
Bend the knee opening up the right hip.
You could even circle.
Right knee one way and circle it the other way.
Beautiful.
Straighten the right leg up.
And then the right knee to the right.
Wrist or elbow.
For your pigeon.
And bring the right ankle to the left,
Towards the left.
I like to lower down and bring my.
Glute.
My buttocks,
My.
.
.
Thigh and my knee onto the bolster.
You could use blocks for your hands.
The left leg is stretching out long and the heel is lined up with the toes.
So get yourself situated and you're right.
Heel can be.
You know,
Parallel or it could be coming in towards the groin area.
Stay upright,
Or bow forward.
My timer.
Beautiful.
I like to bring the elbows onto my blocks and I rest my eyes in my hands.
Anything that feels good for your pigeon.
Beautiful.
Knowing that what you are offering is more than enough.
The invitation to settle into the posture.
Quieting the body and quieting the mind.
Stay still.
Or you can adjust your arms walking yourself out a little more bowing.
Or you can walk yourself up.
And reach your left hand back.
For your left ankle.
So deciding what you want to offer for the last 30 seconds or so.
And whatever you chose is perfect.
Beautiful.
One more inhale.
Exhale,
Slowly walk yourself up or slowly release.
The left ankle.
Bring your left foot down and your hands back to the mat.
And everybody just walk up and pause.
And then hands onto the mat.
Or the blocks,
And we'll meet in Downward Facing Dog.
And just noticing your down dog.
And now just adjusting your props to prepare.
For your left side.
You'll lift your left leg up into three-legged dog.
Bend the left knee if that feels good and circle.
The left knee one way.
Just opening up the head.
And circle the other way.
Beautiful.
Pausing at center,
Lift the left leg up,
Breathe in.
Exhale,
Left leg.
Knee towards the left.
Wrist or tricep.
And slowly bring the.
.
.
Left thigh down onto your prop.
Or to the mat.
Adjusting your left.
Heel so it feels comfortable.
It could be parallel or you could bring your heel in a little bit.
And the right leg is reaching out long and my heels lined up with my toes so it's not splayed to the side,
It's lined up.
Inhale,
Stay upright.
Or bow.
Maybe it's a little easier to drop in on this side.
The invitation,
Once you get comfortable in the posture,
Is to drop into the stillness.
And the body and the mind.
You're doing great.
Moving your awareness inward.
Letting the outside world fade away.
Stay where you are,
Bow forward a little bit more or walk yourself up.
And reach your right hand back for your right ankle.
So bow or come upright.
Beautiful.
Two more rounds of breath.
Beautiful,
Slowly release the ankle if you have it.
If you're bowing down to slowly walk yourself up and we're all paused.
Mislifted.
Pigeon just for a moment.
Beautiful.
Hands to the mat or to the block.
You know,
Slowly.
Unthread your left leg.
Meat and down dog.
Just as a transition.
Bend the knees.
Sink the hips back,
Coming into hero's pose and just circle the shoulders.
One way.
And the other way.
Okay,
And we're going to set up for our Shavasana.
If you have a bolster and a block,
You can set a little runway for yourself for a heart opener.
If you don't have a bolster,
You could take your block and make a T shape.
And one's going to go underneath your back and one for your head.
I'll show the bolster way.
So I made my little runway.
I'm coming up to it and I'm about a hand's width away and lie back.
Beautiful.
Feet together,
Knees out wide if that felt good,
Baddha Konasana,
Or any other variation of Shavasana that you would like.
Arms can be open to a T.
Breathing in,
Filling up to the crown.
Take another sip of breath.
Long slow exhale through the nose.
Take a deep breath in,
Filling up to the crown.
Pausing at the top.
Take another sip of breath.
Long,
Slow exhale.
As you move into your Shavasana.
Noticing you next inhale.
And noticing your next exhale.
Bringing movement back to your fingers.
And back to your toes.
Watching out for props.
Reach the arms past the ears and stretch the legs out long.
Really big.
And then hug the knees into the chest,
Getting small,
Bringing gratitude into your body.
Bringing gratitude for this beautiful community.
And for this practice that's been passed down from generation to generation.
Slowly roll to your favorite side.
Watching out for props.
Pausing in the shape of rebirth.
Rejuvenation.
Knowing that this practice helps nourish.
And rejuvenates us.
Slowly make your way to seated.
Placing your hands at your heart space.
And bowing to the inner teacher within each of us.
The light of awareness.
That connects each one of us and makes us stronger.
One.
Om Shanti Shanti Shanti.
Peace,
Peace,
Peace.
Thank you so much for practicing with me today.
