Namaste yogis and welcome to today's short sculpt practice.
Today we're gonna use two weights.
If you don't have any weights,
You can use cans of soup,
Filled up bottles of water,
Or you can go without.
There's no need to use the weights if you choose not to.
Let's get started.
We're gonna come into tabletop first,
And we're just gonna move through a few rounds of cat cow.
We'll just engage,
Hustle under your hand block.
And as you inhale,
Lift the crown of the head and the hips towards the ceiling,
Let the belly hang low.
As you exhale,
Draw the chin and the pelvis in towards each other,
Doming the back.
With each inhalation,
Shine your heart forward.
And when you're ready,
Come back to neutral tabletop.
Engage,
Hustle under your hand block,
Mula bandha pelvic floor,
Uddiyana bandha navel to spine.
Tuck the toes,
Send the hips towards the heavens for our first downward facing dog.
And just start to peel your heels down towards the mat.
And bend the knees,
Look forward,
Step to the top of the mat.
Take a halfway lift as you inhale,
Forward fold as you exhale.
Inhale to rise to your tadasana,
Hands move through heart center.
Forward fold,
Exhale.
Halfway lift,
Inhale.
Take a hold of your weight if you're using them.
Step your left leg right back and coming into crescent lunge.
Just find your neutral pelvis,
Find your balance.
Take the elbows out to cactus arms at shoulder height.
And on your exhale,
Draw your elbows in together.
Inhale to open.
Option for mini backbend.
Close,
Open,
Backbend,
Rise.
Close,
Open,
Backbend,
Rise.
Close,
Open,
Backbend,
Rise.
Close,
Open,
Backbend,
Rise.
Two more,
Close,
Open,
Backbend,
Rise.
Close,
Open,
Backbend,
Rise.
Hands to the mat,
Release your weights.
Step to the top of the mat.
Halfway lift as you inhale.
Forward fold as you exhale.
Inhale to rise,
Tadasana.
Hands move through heart centre forward,
Fold,
Exhale.
Halfway lift,
Inhale.
Take your weights,
Step your right foot back.
Finding your crescent lunge on this side.
Elbows out to shoulder height.
Front leg's tapped down.
Front leg's tapped down.
As you exhale,
Close the elbows.
Inhale to open.
Option for backbend.
Rise back up.
Close,
Open,
Backbend,
Rise.
Close,
Open,
Backbend,
Rise.
Close,
Open,
Backbend,
Rise.
Close,
Open,
Backbend,
Rise.
Close,
Open,
Backbend,
Rise.
Two more,
Close,
Open,
Backbend,
Rise.
Last one,
Close,
Open,
Backbend,
Rise.
Hands to the mat,
Release your weights.
Step to the top of the mat.
Halfway lift,
Inhale.
Forward fold as you exhale.
Inhale to rise,
Sadasana.
Hands move through heart centre,
Forward,
Fold,
Exhale.
Halfway lift,
Inhale.
Take your weights,
Step your left leg back.
Inhale to rise,
Crescent lunge.
Exhale to rise,
Crescent lunge,
Cactus arms.
Exhale to close,
Inhale to open.
Backbend,
Rise,
Close,
Open.
Backbend,
Rise,
Close,
Open.
Backbend,
Rise,
Close,
Open.
Backbend,
Rise,
Last one,
Close,
Open.
Backbend,
Rise,
Hands to the mat.
Step to the top of the mat.
Halfway lift as you inhale.
Forward fold as you exhale.
Inhale to rise,
Sadasana.
Hands move through heart centre,
Forward,
Fold,
Exhale.
Halfway lift,
Inhale.
Take your weights,
Step your right leg back and find your crescent lunge.
Cactus arms,
Exhale to close,
Inhale to open.
Backbend,
Rise,
Close,
Open.
Backbend,
Rise,
Close,
Open.
Backbend,
Rise,
Close,
Open.
Backbend,
Rise,
Close,
Open.
Backbend,
Rise,
Last one,
Open.
Backbend,
Rise,
Weights to the mat.
Step to the top of the mat.
Halfway lift as you inhale.
Forward fold as you exhale.
Inhale to rise,
Sadasana.
Take the hands to the heart centre.
Buzz down the eyes.
And take three nice big breaths here.
And when you're ready,
Gently blink the eyes open.
We're going to come into a wall sit now.
Now you have the option to take your weights with you and you can do it with your hands.
Take your weights with you and take your arms out in front.
Or you can do this without weights.
You're going to stand up against your wall.
With your back flat up against the wall.
Take your feet a step or two away from the wall and then start to slide your back down the wall.
If you feel your knees going over your ankles,
Step your feet out further until you start to feel a little bit of activation,
A bit of a burn through the thighs.
Now you can keep your hands on your thighs.
Just be mindful not to be pushing down on the thighs,
Creating more work for yourself.
You can take your arms out by your sides at shoulder height or you can reach your hands out in front.
We're going to sit here for a little bit longer.
We'll take 10 more breaths here.
Keep your thighs active.
Keep your glutes active.
Keep your bandhas active.
Five more breaths.
You're doing well.
Last one.
If the arms are out in front,
Take them to your wall.
And down by the sides.
Take them to the thighs.
And then slowly start to wriggle yourself up the wall.
Just be careful,
Your legs might be a little bit wobbly here and then walk your feet back in.
Just give your legs a bit of a shake here.
I'm going to prepare for one more now.
So come to stand back up against the wall.
Start to walk your feet out.
Start to slide your hips and your back down your wall.
Make any adjustments to your feet,
To your legs.
And when you're ready,
Arms either out by the sides or out in front.
We're going to stay for one minute.
Keep your shoulder blades pressing up against the wall.
Keep your thighs engaged.
Keep your glutes engaged.
Doing well.
If the arms are too tired out in front,
You might like to take cactus arms.
And then we're going to do a little bit of a knee-to-knee and then we're going to do a little bit of a knee-to-knee.
Keep your arms up,
Your legs out by the sides.
Try to avoid pushing your hands down onto your thighs.
This is going to create more work for you.
Doing well.
It's a little bit longer.
Five,
Four,
Two,
And one.
If the arms are out in front,
Check them out by the sides.
Slide them down the wall.
Slide your back up the wall and walk the feet back in.
Give the legs a shake.
You come back into the middle of your mat,
Release your weights.
We're going to come down onto our bellies.
Preparing for a bit of locust pose.
Your weights are by your side,
You can place them a bit further out.
Take your hands by your sides,
Palms facing down,
Shoulder blades pulling together,
Pressing the tops of the feet down into the mat,
Pressing the pelvis down into the mat,
Pressing the pelvis down into the mat,
Engage the wallabundah and uddiyannabundah.
Then start to lift the chest up off the mat.
You might like to lift the feet and the hands.
And then we're going to take our hands to the top of our mat,
Or out in front,
Like Superman.
And then we're going to take cactus arms.
Superman,
Cactus arms.
Superman,
Cactus.
Change,
Change,
Change,
Change.
Five more,
Change,
Change.
Four,
Change.
Three,
Change.
Two,
Change.
Last one,
Change.
Release the hands down to the mat,
Release one cheek down to the mat.
Preparing once more,
Have some more locusts of Superman's.
So bring the chin to the mat,
Palms facing down,
Shoulder blades pull together,
Tops of the feet press down into the mat,
Hips,
Pelvis press down into the mat.
Lift the heart,
Find it engaged,
Lift the feet,
Lift the hands.
Superman,
Cactus arms.
For 10,
Change,
Change,
Change,
Change,
Change,
Change,
Change,
Change,
Change,
Change,
Change.
Four,
Three,
Two.
Last one,
And release down.
Release one cheek to the mat.
Give the hips a bit of a wriggle from side to side.
And now if there's any other stretches or any other poses you feel your body needs,
Or if you want to continue with your practice,
Now is your opportunity.
Thank you for joining me on the mat today for this short sculpt practice.
Hope to see you again soon.
Namaste.
