Hello,
What is up?
Welcome.
Namaste.
Welcome to this.
Nice short Hatha yoga practice.
It's going to be about 15 or 20 minutes.
A really great way to either start or end your day.
Let's go ahead and make our way to the mat and we'll get right into this And so we always start by simply centering.
So just finding a nice comfortable stance.
Allow the eyes to close.
Take a moment to relax your face and your jaw.
And begin to breathe in and out through your nose.
And you just want your breath to be completely relaxed.
Natural breath,
Nice and smooth,
Nice and even.
Each time you breathe out allow your body to soften,
Softening tension.
And we're going to stay with this same breath rhythm,
Nice and smooth,
Relaxed,
In and out through the nose.
This is going to guide us through our practice.
Good,
Eyes come open.
Let's make our way to the front of the mat.
Start with some.
Half sun salutations.
Just warm up the body a bit.
With your breath,
Inhale,
Arms come up,
Look up.
Exhale slightly,
Bend the knees,
Fold forward,
Look back toward your navel.
Inhale halfway,
Nice long spine,
And exhale fold.
Inhale rise flat back extend the arms Exhale,
Release the arms.
Very nice.
That's one round.
We'll do a few more of those.
Inhale,
Arms sweep up.
Moving with the breath.
Exhale,
Forward bend.
Inhale halfway.
Nice long spine.
And exhale,
Fold.
Inhale,
Rise up.
Nice flat back.
Extend the arms and look up.
Exhale,
Hands at the heart.
Let's do that again.
You're moving with your breath.
Might be a little faster,
Might be a little slower than me.
Exhale,
Forward fold.
Look back toward your navel.
Inhale,
Halfway,
Nice long spine.
This time we're going to exhale,
Plant the hands,
Step the feet back,
Keep the hips lifted,
Downward dog.
Press through the hands.
Extend the spine.
Lift the hips.
Find a few relaxed breaths here Good.
Inhale to the knees and lengthen through the front of the body.
Good.
Exhale.
Untuck the toes.
Start to draw the navel in.
Send your hips back to child's pose.
Inhale back to all fours,
Lengthening through the front of the body.
And then exhale,
Tuck the toes,
Lift the hips downward.
And so we'll go through that little flow again.
We're alternating between downward dog and child's pose.
So inhale,
Lower the knees,
Lengthen.
Exhale,
Draw the navel in.
Sit the hips back.
Child's pose.
Inhale back to table.
And exhale,
Downward dog.
Good.
Do one more on your own.
Nice little breath-align movement.
Let's come back to Downward Dog.
Lift those hips a little bit higher.
Go ahead and bend your right knee.
Let your hips shift to the right.
Inhale to center.
Bend your left knee and hip shift to the left.
Good.
Come back to center.
Right leg up and back.
Three-legged dog.
Let's look forward,
Send the right foot.
In between the hands.
And then go ahead and lower the back knee.
Press through this front foot and then rise up.
Nice little low lunge.
So your tailbone is coming toward your front heel.
Same time draw the navel in,
Extend the arms.
Good,
Hands come down.
Let's step to plank.
Take a few breaths here.
Shoulders are externally rotating,
Legs are active,
You're also engaged at the core.
Keep the elbows close to the body.
Chaturanga,
Slowly lower halfway down.
Inhale,
Upward dog.
And then exhale your hips up and back for downward dog.
Spread through the fingers,
Lift through the hips.
Looking for length in your spine.
Good left leg up and back.
Bottom of your exhale look forward step your left foot toward your left thumb and lower the back knee Good.
We're going to inhale,
Rise up.
Low lunge.
So again,
Tailbone comes forward.
Extend up to the fingertips here.
Good,
When you're ready step back to plank.
Nice relaxed effort here.
You're able to breathe.
If you needed to lower the knees,
Totally good option as well.
Chaturanga,
Lower halfway down.
Inhale,
Upward dog.
And exhale,
Downward dog.
We're going to clear the breath.
So deep inhale through the nose.
Open the mouth.
And release and again inhale through the nose Open the mouth.
Release one more Very good.
Start to walk your hands back toward your feet.
And you're gonna end up in a forward bend at the back of your mat.
But just stay there.
Soften your head,
Relax your shoulders here Take a couple of deep breaths.
Very good.
Nice flat back.
Let's rise up.
Arms come up.
And then exhale,
And it's together at the heart.
Just take a moment,
Pause,
Find your breath.
Eyes can be closed.
Relax the arms by your side.
Eyes still closed here.
You're going to inhale Allow the arms to just sweep up for the length of your inhale.
And then exhale,
The arm sweep down.
And just like that we repeat.
So on the inhale,
The arms are lifted.
The exhale,
The arms are lowered.
And here.
Your awareness is on your breath.
The movement just becomes secondary.
Each breath,
Each movement flowing seamlessly into the next.
So effortless.
Beautiful,
We're gonna do one more.
Next time the arms lower,
We're just going to keep the arms there.
Find stillness in the body.
Resist the urge to move or fix your shirt.
I know it's tempting.
Pause in stillness.
Take a moment to check in,
See how you feel Good,
Come with the eyes open.
Fingertips onto the shoulders.
Let's begin to circle some nice big circles.
We're going to use the breath.
So elbows coming together.
As you inhale,
You open.
So you use that uplifting and expansive quality of the inhale.
And then as you exhale,
You squeeze the shoulder blades together and go down and back.
Open on the inhale.
Release down on the exhale.
You can get your knees involved.
And then opposite direction just a few times.
Good.
And we come back to center.
Give yourself some room.
We're going to do some arm swings.
So you can start just nice and gentle.
You can alternate by.
.
.
Bending your elbows.
Extending your arms.
Good.
You could stay like this.
Totally fine.
If you wanted to do the next version of that,
You inhale,
Arms up.
As you exhale,
You sit your hips back,
Bend your knees,
And sweep your arms through.
So you inhale up and exhale through.
You inhale up,
Exhale through.
Use a nice sharp inhalation and exhalation through the nose And same thing here,
You set your own rhythm.
Might be faster,
Might be slower.
Good.
Then come back to center.
Start to cross the arms here.
Switching your top arm each time Really breathing deeply,
Waking up,
Energizing the body here.
Beautiful come back to center relax the arms Then feet are about shoulder width.
Spine is nice and tall.
We're going to twist from the base of the spine starting with the elbows.
And as you twist you're going to lift up your opposite knee Nice spinal twist.
You get some leverage from the arms.
You could stay here or you can.
Start to extend one arm behind you.
Really good.
Taking care of the spine,
Opening through the chest.
Beautiful.
And we'll come back to center.
And then from here,
Let's give everything a good shake.
So we've got hands.
Arms.
Elbows,
Shoulders.
Legs alternating.
You could even start to hop.
Just really get into the whole body.
Relaxing.
Releasing any muscular engagement.
What we're doing here is disrupting any tension in the body.
Any stuckness in the physical body?
But also we're helping to work with the subtle body.
In yoga,
It's called prana.
And they say that we've got these invisible pathways,
These nadis,
Where this life force is flowing.
And this life force can get sort of stuck around the places of the joints.
So when we do these movements,
We are helping to.
.
.
Free those pathways.
So that we have more access to.
This intelligent,
Creative life force called prana.
So keep moving,
Especially if you think this looks silly.
Hopefully I look a little bit more silly.
So that way.
You aren't so silly.
Good and there we are Relax and just be still.
Find stillness.
Allow that energy to settle.
Let your whole body,
Your whole face completely relax.
Gradually lengthen the breath.
Notice how you feel.
You feel like you're.
.
.
A bit more alive,
A bit more balanced.
A bit more free from Perhaps a busy mind.
Or an aching body or a tired body.
If you'd like you can bring your hands together in prayer.
Take a moment to really Remember and recognize the greatness of who you are.
You're powerful,
Vibrant.
Fully capable of handling any obstacles.
Thank you so much for joining.
Om peace,
Peace,
Peace.
Namaste.
