Welcome to this yoga practice for yoga after a long travel day.
So come join me on the mat in a seated Sukhasana position.
Take a moment to feel into your sit bones beneath you,
Roll your shoulders up and away from your ears.
No matter how long you've been traveling for,
Let's just say.
Take a moment to arrive.
On your mat,
In your space.
Wiggle your jaw,
Releasing any tension.
We'll start with some gentle neck stretches.
So very slowly,
Let's just look from right to left.
Breathing in and out through our nose as we take this stretch.
Come to center and very carefully,
We'll look up and down.
So be very careful,
Especially when looking up towards the ceiling.
And then down to the ground.
Feeling into the range.
Take one more round.
And then come back to center.
Let's take a few circles with our torso.
So scooping our chest forward and then back,
Hands on the knees as we do this.
Let's go the opposite direction.
Come to stillness.
We're gonna take our left arm and bring it across our chest.
Release.
And let's take the opposite arm,
Stretching across the chest.
Release and let's just bring our right hand down by our seat and scoop our left arm up and over towards the side.
Fingertips towards the side room,
Reaching nice and long.
Let's take the opposite side,
Left hand down,
Right arm reaches up and above.
Towards the side room.
You're feeling your sit bones firmly in the mat beneath you.
Come up to center and we'll take one more stretch seated.
So let's bring our arms up.
And then bring your left hand to your right knee,
Right arm goes behind you for a gentle seated twist.
Inhaling to lengthen through the spine and then exhaling to find a gentle twist.
Come to center,
And we'll take the opposite side.
So arms up.
And the opposite hand to opposite knee.
Exhaling to twist over.
All right,
Let's come to center.
We'll come on to our hands and knees and tabletop.
Finding our alignment.
And instead of taking traditional Cat-Cow,
Let's just take some intuitive movements with our breath in and out through the nose.
So we might want to take circles with our hips.
Can go the opposite direction.
Come to our neutral tabletop,
Tuck your toes under,
Push into your hands and step back into downward facing dog.
From here,
Pedal out your feet.
And step your right foot forward,
Lowering the back knee,
Coming into a low lunge.
Bring your hands to prayer.
You can untuck your toes,
Your back toes.
Arriving in your low lungs.
We'll take a few chest heart openers from this low lunge.
So come into cactus arms.
Opening the chest.
And then on the exhale,
Bring your hands to center to prayer.
So we're just flowing that a few times.
Take one more.
Bringing your hands back to prayer.
Hook your left elbow.
To your right thigh and bring it to a prayer twist.
Come back to your low lunge.
Let's bring our hands back down.
And step your left foot forward into a Melasana.
Sinking your hips down.
You can sit on a block.
If you need support.
Elbows opening.
The legs,
Opening the thighs.
Take a couple breaths here.
Let's bring our hands back to the mat and gracefully come back into tabletop.
We're going to take the opposite side for the low lunge.
So this time bring your left foot forward.
You can bring your hands up to prayer,
Stabilize.
I'm gonna take those cactus arms on the side.
So opening up the chest.
And exhaling it in.
Take three rounds.
One more.
From your prayer mudra,
Hook your right elbow,
Your left hand.
Thigh.
I'm just going to open up.
In a twist.
Let's come back to center,
Untwisting ourselves.
Bring your palms down,
Step your left leg back,
And we're gonna just lower.
Onto our forearms for a Sixth pose.
Take five more breaths here.
Lower onto your feet.
Hands and let's take some windshield wipers.
Bringing the legs from side to side.
Giving some relief to the lower back.
All right,
Let's push back up.
Into a seated.
Position.
From here,
We're gonna straighten our right leg out nice and long,
And we're gonna bring our left foot on the outside of our right thigh,
Coming into a Half Lord of the Fishes.
So bring your left arm out.
Hand behind your seat and we're just going to reach our right arm up.
And gently twist over towards our knee.
Let's untwist ourselves with care and swap the legs.
So we're bringing our right foot to the outside of our left thigh and we're going to twist towards the right.
So inhaling our left arm up and exhaling.
Gently come out of the twist,
And we'll take Dandasana.
So straighten both of your legs.
You can have a bit of a bend in the knees.
Get your sit bones nice and connected to the earth.
We're going to bring our palms of our hands by our seat.
And from this position,
Just.
Points and flex the toes a few times.
We can also create circles with their toes one direction.
Ankles as well.
The opposite direction.
Come to stillness and let's come back down onto our backs.
From here.
We're going to straighten our left leg and we're going to bring our right leg nice and long towards the sky.
Flexing our feet,
Our hands can grab the back of the right thigh.
And from here,
Let's.
.
.
Do the same thing with our feet,
Pointing and flexing the toes.
And then rolling the ankles gently should feel pretty good.
Alright,
Let's release and go to the opposite side.
So kicking our left foot up.
Supporting our leg with our hands.
Breathing here,
Wherever we find the stretch.
And same thing on this side,
Pointing and flexing the toes and then creating circles.
All right,
Let's release our foot down and come into a short Shavasana.
We'll take 10 breaths here.
You You can stay here or come to seated carefully.
Bringing movement to your body.
Before you come up to meet me is how we started.
You can bring your arms up towards the sky,
Bring everything to your heart space.
We'll close this practice with three breaths together,
Inhaling through the nose and exhaling to sigh.
So you can bring your hands back down to your knees.
And we'll take a breath together.
Inhale.
And exhale.
Inhale.
Exhale.
One more.
Inhale.
Exhale.
Thank you so much for practicing with me.
I hope you have a beautiful day.
