We're going to begin in a seated position in Sukhasana,
Easy pose.
Begin to take a few deep breaths,
Lengthening your spine on the inhale and exhale,
Releasing into your seat on the exhale.
Feel your sitting bones grow heavy as your spine lengthens up towards the ceiling.
Notice how you feel today in your body,
In your mind,
And set an intention to take good care of yourself and relieve any tension you've been carrying with you throughout your day.
On the next inhale,
Lift up your left arm up and arch over to the right in a side bend,
Taking a few deep breaths here,
Breathing in to the left hip,
Left side waist,
And out through the top of your hand and fingertips.
As you exhale,
Release this hand back down.
As you breathe in,
Raise the right arm overhead,
Take a few deep breaths,
And side bend over to the left.
Breathe into your right hip,
Right side waist,
Under arm,
And out through your arm and fingertips.
Feel a lengthening of your side ribs.
As you exhale,
Gently return your hand back down towards your hip.
We'll take a few gentle seated cat cows here.
First,
You can change the cross of your shins to keep some balance in the lower legs.
Place your hands on top of your knees.
As you inhale,
Open your ribcage,
Your belly,
Your heart,
Chin goes up towards the ceiling,
And as you exhale,
Round through your spine.
Inhale to open,
Exhale to round.
Exhale,
Round your spine.
Two more with the pace of your own breath here,
And your breath guide you into each movement,
Sinking breath with your gentle movements.
Turn your spine back to neutral.
Let's take a gentle forward fold here.
Lengthen your spine,
Then exhale,
Hinge from your hips and head below your heart,
Perhaps placing your head on top of a block or on your two fists stacked together to support your forehead.
We'll take five deep,
Slow breaths into the back of your body,
Breathing,
Expanding your back ribs,
And even send the breath up all the way behind your heart space,
Behind your chest.
Feel your forehead,
Releasing any thoughts out of your head and into the earth,
And on your next inhale,
Gently bring yourself back upright.
Let's gently come to standing at the top of your mat or space for a few half sun salutations,
Another dynamic breath movement with the body.
Come to stand with your two feet about hip distance apart in Tadasana or mountain pose.
Let your two palms face towards the front and feel your feet grounded and steady,
Sinking into the earth.
Feel the strength of your thighs and allow your tailbone to reach towards your heels.
With the stability and strength of your legs,
Let your chest be nice and wide,
Your neck be long,
Your crown reaching towards the ceiling,
The sky.
A simple pose,
You can find stability and strength,
Focus of your mind.
On the next inhale,
Circle sweep the arms up overhead,
Reach towards the ceiling.
As you exhale,
Dive,
Hinge from your hips towards your feet.
Inhale,
Place your hands on your shins for a halfway lift,
Lengthen your spine and neck,
Head forward.
As you exhale,
Release back towards your feet,
Forehead,
Head relaxes.
Inhale,
Sweep the arms up overhead.
Exhale,
Hands down through center,
Palms touching towards each other in Anjali Mudra or Namaste.
That is one round complete.
Through another round,
More fluidly,
Inhale,
Circle sweep the arms up overhead.
Exhale,
Fold,
Hinge from your hips,
Dive,
Release your head,
Your neck.
As you inhale,
Place hands on shins,
Lengthen spine forward.
Exhale,
Release your head below your heart in a forward fold Uttanasana.
Inhale,
Circle sweep the arms up overhead.
Exhale,
Hands together in front of the heart.
After several minutes of connecting in a mindful way,
Set an intention for the rest of your day.
Carry this peace,
This calm,
This woundedness within you throughout your day.
Namaste.
