Hello my friend.
If you want to start your day feeling genuinely awake and good,
This is for you.
Let's begin.
Sit up tall with your spine straight.
Reach your arms out to the sides and lightly rest your fingertips on the floor.
Take a deep breath in through your nose.
And a long,
Slow exhale out through your mouth.
Gently begin to move your neck from side to side.
Turn your head to look over one shoulder and then slowly sweep it across to look over the other.
Now let your head fall toward one shoulder from there let it heavy and drop like a pendulum chin toward your chest and slowly roll it up to the other side and continue this side to side movement Now place your heels on the mat with your feet wider than your hips and let both knees fall to one side,
Adjusting them so they each form a 90 degree angle.
Slowly walk your hands away from your hips and lower your torso toward the floor.
You can come down onto your forearms.
Or rest your forehead on your stacked hands.
Breathe into the gentle rotation of your hips.
And let your belly soften toward the earth.
As you hold this pose.
Let your breath clear away any lingering heaviness from the night.
Remind yourself Today is a fresh canvas and you have the power to choose the energy you bring to it.
With every inhale.
Breathe in a sense of possibility.
With every exhale.
Release anything that doesn't serve your peace.
Slowly and gently press your hands into the floor to lift your torso back up lean back slightly on your hands and place your heels on the mat and start to move your knees from side to side like windshield wipers.
Releasing any tension in the hips and lower back.
Now let both knees fall over to the other side.
Check that your legs are adjusted into those 90 degree angles once more.
Gently rotate your torso toward the back of your mat.
And work your hands down.
Lowering yourself onto your forearms.
Or resting your head on your hands.
Settle in.
Find your breath.
And feel this side of your body begin to open up.
Gently unwind and push yourself up moving into a tabletop position on all fours.
Make sure your wrists are under your shoulders and your knees are under your hips.
Reach your right arm up toward the sky and then slide it underneath your body resting your right shoulder and the side of your head softly on the mat Take your left arm and wrap it behind your back reaching for your opposite hip.
And gently turn your gaze upward opening your chest toward the ceiling.
Feel that beautiful stretch between your shoulder blades.
And through your spine.
As you breathe energy into your upper body.
Slowly unwrap your top arm press into the palm and slide your right arm back out Take a moment here in tabletop to move your spine freely.
You might want to circle your hips,
Arc around your back.
In a few cut calves.
Or just wiggle side to side.
Do whatever feels good to wake up your body.
Now let's take that twist to the other side.
Inhale as you reach your left arm high,
Then thread it underneath you,
Bringing your left shoulder and temple all the way down to the mat.
Take your right arm and wrap it behind your lower back,
Tucking your hand toward your left thigh.
Gently roll your top shoulder back to look toward the sky.
Breathe into the space behind your heart.
Letting this twist energize your spine for the day ahead.
Gently release press back into your tabletop And slowly lower your entire body all the way down to your belly.
Move into sphinx pose by sliding your elbows forward until they are directly underneath your shoulders with your forearms resting parallel on the mat.
Press your palms down and gently pull your chest forward,
Lengthening through your spine.
Draw your shoulders away from your ears and keep your gaze soft and forward.
You if your body feels ready to go a little deeper firmly press your palms into the mat and begin to straighten your arms lifting your chest higher into seal pose.
Keep your shoulders relaxed.
And away from your ears letting your hips hang heavy toward the floor.
Only go as far as feels good for your lower back.
Is about opening up and inviting in space.
Take a deep breath into your heart center.
Feeling that boost of energy radiating through your entire front body Slowly lower your chest back down to the mat,
Releasing the pulse with control.
Rest your forehead on your stacked hand.
Take a moment to let your spine neutralize and your lower back soften.
Now gently roll over onto your back.
Cross your left leg over your right and let both knees fall heavily over to the right side.
Extend your arms out wide like wings and if it feels okay for your neck,
Slowly turn your head to look toward the left.
Close your eyes and settle into this twist.
Feel your spine ringing out any last bits of tension Creating a clean slate for your morning.
Just breathe.
And let gravity do the work you you Gently bring your knees back to the center and uncross your legs.
Draw both knees in toward your chest and wrap your hands around them.
Start to rock softly from side to side.
Giving your lower back a soothing massage against the mat.
Feel the crown supporting you.
Now cross your right leg over your left and allow both knees to fall softly over to the left side.
Extend your arms out wide again and if your neck allows,
Turn your gaze toward the right.
Close your eyes.
Let your shoulders melt into the mud.
And enjoy this final twist.
Feel the gentle rinse through your spine.
As you prepare your body and mind for the positive day ahead.
Gently unwind from the twist and bring your spine back to a neutral position.
Extend your legs long on the mat and let your feet fall open naturally.
Moving into Shavasana.
The most important posture of your entire practice.
Rest your arms by your sides.
With your palms facing up in a gesture of receiving.
This is where your body integrates all the work you've done,
Turning movement into stillness and effort into energy.
Let go of any control,
Breathe in,
And allow yourself to be completely supported by the earth for these next few moments of deep rest.
Slowly begin to wake your body wiggle your fingers and toes and take a full body stretch reaching long as if you are waking up for the second time today Gently roll over to one side into a fetal position.
And when you're ready press yourself up to a comfortable seated position.
Keep your spine tall and straight.
Your arms relax and your eyes softly closed for just a moment longer.
Take a moment to feel deep gratitude for starting your day in this slower,
More intentional way.
Observe how your body feels and notice the clarity in your mind.
Bring your palms together at your chest,
And when you're ready,
Gently open your eyes.
Thank you so much for sharing your practice and your energy with me today.
I look forward to seeing you in the next class.
