Hi friend,
Welcome to today's yoga class.
We'll begin in an easy seated position bringing one hand to your heart and one hand to your belly.
Take a few moments here to find connection to your breath.
If you'd like to find a breath prayer to guide you through today's practice,
I invite you to inhale,
Your peace surrounds me.
Exhale,
I release all fear.
On your next inhale,
Reach both hands high to the sky and grab hold of your right wrist with your left hand.
Hinging over to the left,
Find a seated crescent bend.
Breathe into the side body.
Inhale back through center and take it to the other side.
Grab hold of your left wrist with your right hand and hinge over to the right.
Create space.
Inhale back to center to release and find a bind behind your back.
Interlacing the fingers,
Pressing the knuckles away from your back and exhale to fold forward.
Slowly begin to lift the fist away from the back,
Finding space in the shoulders.
Inhale to lift yourself up and come over to a tabletop position on all fours.
Hands under your shoulders,
Knees under your hips and find a couple of rounds of cat and cow.
So as you inhale,
Belly drops,
Gaze goes up.
Exhale,
Round,
Press the ground away.
Inhale,
Pulling your heart through and exhale to round.
Take one more round at your own pace and we'll land in child's pose,
Bringing your hips to heels.
Take a moment to ground here,
Perhaps returning to your breath prayer.
Inhale,
Your peace surrounds me.
Exhale,
I release all fear.
From here,
Begin to walk your hands to the right side of the mat,
Maybe the left hand comes on top.
Breathe into the side and take it to the other side,
Walking your hands to the left side of the mat,
Maybe the right hand comes on top and breathe.
Walk your hands back through center,
Gaze to the fingertips and shift forward into sphinx pose.
So coming onto your forearms,
Elbows right under your shoulders,
Lightly grip through your fingertips as you pull the heart forward,
Find space in the chest.
Soften through the glutes,
Drive the tops of the feet into the mat and just settling into this gentle heart opener.
Option to find a neck release here,
So just taking the head side to side and release,
Pressing into the hands,
Press up and back to downward facing dog.
Hips go high,
Option to pedal through the legs here,
Find whatever movement that feels good in your body.
From here,
Begin to walk your feet to the top of the mat,
Finding a ragdoll forward fold,
Grabbing hold of opposite elbows and swaying side to side,
Allowing the upper body to be heavy.
And release the hands,
Rolling one vertebrae at a time all the way up to stand.
Take a big shoulder roll at the top as you land in mountain pose.
On your next inhale,
Sweep both hands high,
Exhale,
Forward fold,
Hinging at the hips.
Inhale to halfway lift,
Exhale,
Step your right foot back,
Soften the knee down for low lunge,
Hands go up to the sky,
Find a breath here.
Exhale,
Release your hands down,
Step your feet together at the top of the mat,
Halfway lift,
Exhale,
Stepping the left foot back,
Soften the knee down,
Low lunge,
Breathe.
Release the hands down,
Tuck the back toe,
Step back to downward facing dog,
And then soften the knees down,
Finding child's pose.
This time,
Taking the knees wide,
Finding release through the hips,
Returning to our breath prayer,
Your peace surrounds me,
I release all fear.
Gently begin to press yourself up,
Returning to an easy seated position,
Taking a moment to find gratitude for stepping onto your mat.
Inhale,
Reach the hands high,
Press the palms together,
Exhale them down to your heart center.
Thank you so much for joining me.
I'll see you in the next one.
