We'll begin today in a child's pose.
Separate your knees wide,
Sit your hips back and down,
And relax your forehead onto the mat.
Begin to arrive.
As you inhale,
Feel the air draw all the way to the ribs.
And as you exhale,
Push the air gently out of your nose.
Take a deep breath in,
And a deep breath out.
Deep breath in,
Deep breath out.
One more inhale,
And exhale.
Make your way to tabletop.
Reach your hands forward until your chest lowers onto the ground for a puppy dog pose.
Rest the forehead on the ground,
Or rest the chin on the ground.
Walk the hands back under the shoulders,
Making your way back to tabletop.
Tuck your toes,
Lift your hips up and back,
Down dog.
Exhale,
Deep breath in,
Exhale,
Relax your neck.
Breathe in,
Soften your ankles down,
Exhale.
And lift the right leg up and back.
Exhale,
Pull your right knee to your right forearm.
Inhale three-legged dog,
And exhale knee to left elbow twist.
Inhale the leg back up.
Open the hips and bend the right knee.
Back to three-legged dog,
Straighten the leg.
And exhale,
Draw your right knee to your right tricep again.
And step your right foot between your hands for a low lunge.
Rise up to high lunge.
Inhale,
Your arms overhead.
Stay for the exhale.
When you're ready,
Bring your hands to frame your front foot on the mat.
Step back to plank.
Vinyasa,
Lower halfway down.
Press to up dog.
Exhale down dog.
Inhale,
Lift your left leg up.
Exhale,
Pull your left knee to your left forearm.
Inhale three-legged dog.
Exhale,
Knee to right elbow twist.
Inhale back to three-legged dog.
Open the hips,
Bend the left knee.
Back to three-legged dog,
Inhale,
Straighten the leg.
Exhale,
Bring your left knee to your left tricep.
And exhale,
Step your foot between your hands.
Low lunge.
Then inhale to high lunge.
One more exhale.
Now flow through your vinyasa.
Chaturanga,
Inhale,
Up dog.
Exhale to down dog.
Breathe in.
Now gaze forward at your hands.
Exhale,
Make your way to the top of the mat.
Inhale to urdhva hastasana and soften your knees and release down.
Exhale,
Bend over the legs and take a few deep breaths here.
Inhale to halfway lift.
Step your left foot back for low lunge.
Inhale to star pose facing the long side of your mat on the left side.
As you're ready,
Exhale to a wide-legged fold,
Hinging at the hips.
Bring the hands to the mat and engage the legs.
Breathe in here.
Exhale,
Fold forward a little more.
Big breath in.
Exhale relax into the fold.
Inhale slowly come back up and pivot your toes to the front of the mat,
Face front.
Back foot is 45 degrees to the left.
Hinge at your hips for a pyramid pose.
You can use blocks here if you'd like.
Take a deep breath in.
Exhale to twist left hand to the mat or grab your block and maybe right arm reaches towards the sky.
Breathe in,
Long exhale here.
Big inhale and bend the front knee,
Step the back foot way back and bring your hands to your heart and hook your left elbow on your right knee.
Exhale.
Long inhale.
Exhale here.
Stay lifted on the bow of the back foot and start to unwind,
Lowering the back knee.
Reach the arms up for a crescent lunge.
Keep the low back long and then exhale into a one-legged camel,
Reaching your right hand back to your right ankle and reach your left arm towards the ceiling.
Inhale here.
Exhale,
Maybe let the head hang back and steady the gaze.
Now slowly lift back up,
Frame the front foot with your hands,
Straighten the front leg,
Draw both hips back to find half Hanuman.
Now take your right heel across your mat and rotate the toes to the center of your mat for an IT band stretch.
If you'd like you can fold a little bit deeper.
Slowly come back to low lunge and vinyasa from here,
Stepping back to plank,
Chaturanga,
Inhale,
Upward facing dog,
Exhale,
Down dog,
Gaze forward and exhale,
Step or hop to the top of your mat.
Inhale flat back,
Exhale fold,
Inhale,
Float up,
Urdhva hastasana and exhale fold forward again.
Now take both your peace fingers and hook them onto your big toe,
Back of the neck lengthens and inhale long spine,
Flat back and fold.
Let your head hang here.
As you're ready,
Release the peace fingers and exhale,
Step your right foot back for a low lunge.
Inhale to star pose,
Facing the long side of your mat,
This time on the right side.
Exhale wide-legged forward fold,
Hinge at the hips,
Breathe in and breathe out here.
Now face front,
Pivoting your toes,
Straighten both legs and inhale to a long spine,
Exhale fold to pyramid.
Place your right hand on the mat or a block and lift the left hand to the sky if you did so on the other side.
Breathe out for a twist and move the left shoulder back.
Relax into your twist,
Pull the left hip back.
Now keep the twist as we move into our revolved lunge on the second side.
Step the back foot way back and bring your hands to heart,
Big inhale,
Exhale spiral the heart.
Find the crescent lunge and begin to unwind.
Inhale sweep your arms up overhead and exhale one-legged camel.
Bring the hips forward,
Big inhale,
Engage your core to keep the chest lifted.
Now slowly lift back up and frame the front foot with your hands,
Straighten the leg,
Draw the hips back,
Find half Hanuman.
Now slide your left heel over to the right,
Long inhale and breathe out as you fold a little bit deeper.
Come back to low lunge,
Then vinyasa flow.
Now step back to plank,
Chaturanga,
Breath out,
Inhale up dog,
Exhale down dog.
Now lower your knees down and slowly make your way to lie down on the mat.
Drop both knees in wider than your ribcage and grab the outer edges of your feet for happy baby.
Flatten your back against the mat and relax into the mat for just a moment.
Release and hug your knees into your chest.
Taking one last breath in and exhale into shavasana.
Turn the palms up and settle in.
Close your eyes and breathe in deeply.
As you breathe out,
Let go of any tension and continue to breathe naturally in your own way.
And in your mind,
Repeat this affirmation to yourself,
I am manifesting an innovation of love and joy in my daily life.
Again say this affirmation,
I am manifesting an innovation of love and joy in my daily life.
And one more time,
I am manifesting an innovation of love and joy in my daily life.
Now let go and feel every part of your body relax.
Feel every part of your mind relax.
Feel every part of your heart relax.
Notice how it feels to be still and relaxed.
Let your body release all stress.
Let your mind enjoy peace and quiet.
Let your mind enjoy peace and quiet.
Let your mind enjoy peace and quiet.
Begin to deepen your breath.
Bring some gentle movements back into your fingers and your toes.
And take three deep breaths.
I'd like to honor the yoga teachers of India for sharing this philosophy with us so that I can share this practice with you.
May you accept,
Forgive,
And love yourself as who you are at this moment.
When you're ready,
Open your eyes and gently return to your day.
Until next time.
