Welcome to an energizing yoga knee drum.
We start this time sitting in a cross-legged position.
Or any other position where you can sit a couple of minutes with a straight back.
Maybe you sit on a block or a pillow.
Please make sure you have some space behind you as we will lay down later.
Sit comfortable with your spine straight up.
Your hands are on your knees.
Softly close your eyes.
Take a couple of natural breaths to arrive.
Breathe in and out of your nose.
With a next inhale through your nose raise your arms above your head with your hands outstretched.
Exhale through your mouth and drop your elbows to the sides of your ribcage.
End the breath with a huuuuuuuuuuh.
Inhale through your nose,
Raise your arms above your head,
Straighten your spine.
Exhale through your mouth,
Drop your elbows to the sides of the ribcage.
Inhale through your nose,
Raise your arms above your head.
Exhale through your mouth,
Drop your elbows to the sides of your ribcage.
Inhale through your nose,
Raise your arms above your head.
Exhale through your mouth,
Drop your elbows to the sides.
Inhale through your nose,
Raise your arms above your head.
Exhale through your mouth,
Drop your elbows.
Inhale through your nose,
Raise your arms above your head,
Back straight.
Exhale through your mouth,
Drop your elbows to the sides.
Inhale through your nose,
Raise your arms.
Exhale through your mouth,
Drop the elbows.
Inhale through your nose,
Raise your arms.
And exhale through your mouth,
Drop your elbows to the sides of the ribcage.
Inhale through your nose,
Raise your arms above your head.
Exhale through your mouth,
Drop your elbows to the sides.
Inhale through your nose,
Raise your arms above your head,
Straighten yourself once again.
Exhale through your mouth,
Drop your elbows to the sides.
Return to your natural breath.
Try not to move.
Notice how you feel.
I prepared an intention for today's practice,
Repeated mentally while I mentioned them.
I feel light,
I'm full of energy.
I feel light,
I'm full of energy.
I feel light,
I'm full of energy.
Now I would like to ask you to lay down on your back.
Your arms are on the long side of your body.
Eyes are still gently closed.
Take some natural breath to arrive in your new position.
Let me bring you awareness to the physical body now.
I will mention different body parts.
Feel these parts filling up with energy while I mention them.
Start with the point between the eyebrows.
Center of the throat.
Right shoulder joint.
Right elbow.
Middle of the right wrist.
Tip of the right thumb.
Tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
And the tip of the small finger.
The right wrist.
Right elbow.
The right shoulder.
Center of the throat.
The left shoulder joint.
Left elbow.
Middle of the wrist.
Tip of the left thumb.
The index finger.
Middle finger.
The ring finger.
And the small finger.
The left wrist.
The elbow.
Left shoulder joint.
Center of the throat.
And move to the heart center.
Fill it up with energy.
Move this energy to the right chest.
And back to the heart center.
To the left chest.
And back to the heart center.
The solar plexus.
And the navel center.
The right hip joint.
The right knee.
The right atone.
The big toe.
Second toe.
Third toe.
Fourth toe.
And small toe.
The end.
The knee.
And the right hip joint.
Back to the navel center.
Feel the energy.
The left hip joint.
The knee.
The ankle.
The big toe.
Second toe.
Third toe.
Fourth toe.
And the small toe.
Left ankle.
Left knee.
And the left hip joint.
Back to the navel center.
Solar plexus.
The heart center.
The center of the throat.
And the center between the eyebrows.
Go back to your breath.
Breathe in,
Now breathe out.
Imagine now you are in a jungle.
A jungle full of trees and plants.
You are below a porch.
Lying in your habit.
Its soft fabric wraps you gently.
Holding you tight.
Hugging you.
Providing you the comfort of a safe place.
The gentle rain is cleaning the air around you.
The water rolls down the leaves.
And you listen to the raindrops falling on the roof above you.
Imagine how your roof looks like.
Maybe its a wooden roof.
Maybe its metal.
Or any other material.
What makes you most comfortable?
Make it your perfect place.
And listen to the raindrops.
Relax.
Realize how this rhythm of raindrops calms your body.
Your mind.
Now the body gets space for fresh energy.
Let go of what puts you down.
Give your body space and let it expand.
Each raindrop helps you to refresh.
It has energy.
Fill your body with it.
Exhale what no longer serves you.
Inhale I am full of energy.
Exhale deeply.
Inhale I am full of energy.
Exhale completely.
Inhale I am full of energy.
Exhale to let go.
Extend now inhale on 8,
7,
6,
5,
4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Inhale 8,
7,
6,
5,
4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Inhale 8,
7,
6,
5,
4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Inhale 8,
7,
6,
5,
4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Repeat one more time on your own.
Inhale on 8 and exhale on 4.
Return to your natural breath.
Notice again the space you are in.
Feel your body lying on the surface.
Feel the air above you.
Feel the energy that surrounds you.
It is always there when you need it.
Take another deep inhale to fill your body within.
Begin to gently move.
Start with small movements.
Let them get bigger.
Give yourself a good morning stretch.
Slowly come back sitting with your eyes still closed.
Observe how you sit here.
Your sitting bones are grinded to the floor,
Your spine lengthens,
Your crown lifts to the sky.
Take another breath to slowly open your eyes.
Namaste.
