Chair, side lunge, wide leg fold, and in about 30 minutes time. This flow has it all to wake you up, stretch out those legs, and leave you feeling invigorated and stretched. I hope you enjoy it and return often.
Meet your Teacher
Adair County, MO, USA
Transcript
All right. And today, Let's change things up a little bit. Let's start standing. We don't do that very often, But let's give that a go for today. So maybe kind of work those feet a little bit. Maybe roll the ankles before we kind of settle into a strong mountain pose. A little love to the feet, Maybe pull the toes up toward the shins and really anchor down in those front two corners. Of the feet behind the big toe, Behind the little toe, And then maybe lift the heels. Stretch out feel that work in the calves maybe you pull the toes back maybe you can even lift those two front corners off the mat and lift the heels. All right, And then we're going to settle in to our mountain. We want those feet right under the hip bones. So often when I talk about hips distance apart, I'll watch people and they'll go something like this and they take a really wide. Kind of stance because they think hips are wide. But really, If you can find those hip bones, That's where we want our feet is right underneath. Those hip bones. And then we're going to grow up nice and tall. Feel that length and then exhale, Drop the shoulders. Let those shoulders relax. Maybe blink the eyes closed here as you soften. And we're going to turn our focus to that breath, To the end. To the out. I'm really feeling simultaneously strong in our mountain and soft, Soft in the body, The mind, The breath. Even as we are tall and anchored to the earth. A few more breaths. Breathe deeply into the belly. And follow that exhale all the way back up and out. One more. Then we're going to start some movement in the hips. We're going to draw nice big hip circles here. Sending those hips all the way forward, All the way back and around. Let's switch directions, Circling the other way. Back up into neutral. Let's bring those circles into the shoulders. Inhale, Squeeze the shoulders up. Exhale, Roll back and down. And then we'll switch directions. We'll squeeze the shoulders up and roll forward. And then we'll release our shoulders nice and low. Let's take our right ear over toward that right shoulder. Maybe we bring our left arm into a bind to that lower back with a little bit of gentle pressure of the forearm into the lower back. Also, If you want, You could lay the right hand on top of the head, Not to push, But just for a little wait. We're going to release the hands, Sink the chin straight down toward the chest. And roll our left ear slowly over toward that left shoulder, Finding that right arm. Maybe adding the left hand on top. And we'll sink the chin straight down. Relax the arms. We're going to bring those hands along our sides. Slowly roll our gaze back up to neutral. And we're going to take our right hand down towards that right knee. Keep. The shoulders nice and stacked. Come up through center. Exhale, Reach the left hand down toward the left knee. Really getting that side body stretch. And we'll just go side to side with the breath. Relax the head maybe as well. Nice slow movements here. Last one on each side. And then back into neutral. Anchored in those feet, We're just going to kind of swing the arms a little side to side. Let momentum kind of carry you back and forth, Feeling grounded, Anchored to the earth. Then we'll start to slow things down. And we'll take the top of our salutations on our inhale. We'll sweep tall. Exhale, We'll hinge, Fold from the hips. On our inhale, We'll halfway lift, Flattening out the back. Exhale, Fold. Inhale to sweep tall. On our exhale, We're going to add a chair. Maybe the arms reach up and out. Maybe you want hands at heart center. Exhale will fall. Inhale halfway lift. Axial fold. Inhale tall. Axial chair. Exhale fold. Inhale, Halfway lift. Exhale, Fold. Inhale, Tall. Exhale for chair. Exhale, Folding this time. We'll plant the hands, Find our way to flink. On our exhale, We'll lower down, Elbows in along the body. Inhale, Lifting the chest, Baby cobra. And exhale, Up and back, Down dog. On our inhale, We'll travel to the top of the mat. Exhale, Fold. Inhale, Halfway lift. Exhale fold. Inhale tall. Exhale, Chair. Exhale, Folding, Binding plank. On our exhale, Lower with control. Use the inhale to lift the chest. Baby cobra. Exhale. Down dog. On our inhale, We'll travel to the top of the mat. Axial fold. Inhale, Halfway lift. Exhale fold. Inhale, Tall. Exhale for chair. Exhale, Folding, Stepping back to plank. Exhale to lower. Inhale, Baby cobra or up dog. Exhale, We'll send it up and back. Dada. Inhale, Traveling to the top of the mat. Exhale, Fold. Inhale, Halfway lift. Exhale, Fold. Inhale tall. Exhale for chair. Exhale four, Stepping back to sleep. On our exhale, We'll lower down. Inhale, Baby cobra or up dog. Exhale. Down dog. On our inhale, We'll travel to the top. Exhale fold. Inhale, Halfway lift. Exhale fold. Inhale, Tuck. Exhale for chair. Let's take one more. Exhale, Folding, Stepping back to our plank. On our exhale, We'll lower. Inhale baby cobra or up dog Exhale. Down dog. Inhale, Step walker, Hop to the top. Exhale fold. Inhale halfway lift. Axial fold. Inhale tall. I feel chair. Exhale, Folding. This time, We'll leave our right foot where it is. Left foot is going to step back to a runner's lunge. Right knee over right ankle. Pressing into the ball of that left foot. One more breath. And then we're going to walk to our wide leg fold. Adjust the feet. Hang heavy here. Melt that chest between the legs. And let's bring our stretch over to the left leg. Walk the chest toward that left leg. Through center, Over to the right. Back to center, Wide leg fold. We're going to walk to the back of the mat. Turn those left toes. We'll find a runner's lens to the back. And planting those hands. Step or slide that left foot back. Down dog. Nice length here in the back. Lift the hips. Think the Heal. And on our inhale, We're going to walk the feet to the hands. Exhale, Fold. Inhale, Halfway lift. Exhale fold. Inhale, Sweeping tall. Exhale for chair. Exhale, Fold. Stepping our right foot back. Runner's lunge. Walking to our wide leg vault. This time, We're gonna keep the weight in the heel, And we're gonna bend one knee, And then the other, Back and forth, Really feeling the stretch in the inside of the leg. And then we'll come back to our wide light fold. Walking to the top of the mat, Runner's lunge. As you're ready, We'll step it back down. We'll take those knees nice and wide. Touch the toes. Think back to your child's pose. On our inhale, We're going to flow forward. Exhale, Down, Down. On our inhale, We'll travel to the top of the mat. Exhale fold. Inhale, Halfway lift. Exhale full. Inhale, Talk. Exhale, Chair. Exhale. As we fold, We're going to lead with the right foot this time. Right foot's going to step back. Runner's lunge. We're gonna add a twist. So if you wanna add a block, You can do that. Leave that right hand. We're gonna open up the left. We'll lower that left hand and walk to our wide leg fold. Some options here. We're going to take either a deep side lunge over to the left leg or that left leg stretch, Thinning the chest toward the left leg or dropping into. A deep side lunge, Lifting the left. Heel and the right toes, Keeping that chest lifted. If you want to work to add balance, You could do that as well. Keep that breath. Then we'll come through center to the right side. So you could take. The chest to the right leg or a drop to that deep side lunge on this side. Always up to you, Your practice, Whatever feels good. And then we'll rise back to our center wide leg fold. Then walking to our right foot, We'll come to a runner's lunge. Adding our twist, We'll leave the left hand. Open up the right. Lowering that right hand. You can step back to your down dog, Or if you want to add the bottom of your salutation, Rolling to our plank, Exhaling to lower. Inhale. And sending it back. Down dog. On our inhale, We'll travel to the hand. Axial fold. Inhale, Halfway lift. Exhale 4. Inhale will sweep tall. Axial for chair. Exhale, Folding. We'll step our left foot back. Runner's lunge. Adding that twist, We'll leave the left hand, Open up the right. Lowering the right hand, Walking to our wide leg fold. So for your options, Coming to the right foot for a side lunge, Or again, You can take the bending of the knees side to side, Keeping the weight in the heels. Always some options. And always that slow, Deep breath. If you're in a side lunge, We'll move. Over to the left side. Pull those right toes up Lift that left heel. And back to center. Maybe walk the hands through the legs. And then we'll walk to the left toes, Runner's lunge. Leaving our right hand. We'll twist open with the left. Lowering that left hand again, You can step back to your down dog, A child's pose. Or if you want to add the bottom of your salutation, Coming to that plank, Exhaling to lower, Inhale, Baby cobra or up dog. Exhale. Down dog. And then we'll all find our way to a child's pose, Sinking those hips, Forehead toward the mat. Slowing the breath, Releasing some heat. On that next inhale, Let's find our way to a tabletop. Stacking our shoulders over the wrist. Hips over the knees, And then with the breath, We'll take our cat and cow, Inhaling for cow, Exhaling to round. For cats. Inhale to drop the belly button. Lift the gaze. Exhale around the spine. Take your time here. No rush. One more. And then we'll draw some hip circles here, Whichever direction you want to. And we'll switch directions, Circling the other way. And then we're gonna drop a hip. And make our way into our nice easy seat. And let's bring soles of the feet together. We'll grow up nice and tall. And then with that flat back, Hinge forward. Find a good stretch and then you can stay round if you want to. And then we'll roll tall. Let's send our right leg out. We're going to plant that left foot on either side of our right knee. Pull our right toes back towards us. And then we're gonna twist toward that left knee, Staying tall in the spine, Gazing back over that left shoulder. If you like you could bring that right elbow to the outer part of the left knee. Then we're gonna come back around. We're gonna extend this left leg, But cross it over that right ankle. Inhale to reach tall. Exhale, We'll hinge and fold. Breathe into the hips and the legs. And then we'll release. We'll switch sides. We'll keep that left leg extended. We'll plant the right foot and we're going to twist toward the right knee. Maybe on this side, The left elbow comes to the outer part of that right knee. Don't force anything, Though. Then we'll come back around. We'll extend the right leg, Cross the right ankle over the left, Reach it tall, And hinge and fold. Well, Really. All right, Let's plant the feet. Roll all the way down, Settle that back against the mat. Maybe windshield wiper a little bit with those knees, Back and forth, Side to side, Kind of loosen things up, Check in with the lower back, With the hips. And then we're about even. Let's come back into neutral. Bring our right ankle. To the top of the left leg. Relax the right leg. You could stay here. Or we're going to pull that left leg in toward the chest. Really seal the lower back against the mat. Breathe into the right hip. Then we're gonna release the left leg. Squeeze the right leg into chest. If you want to circle out that right ankle, You could do that here. Pull that right knee. Toward the outer part of that torso. Then we're going to take the left hand on that right knee. As we goalpost the right arm to the mat, We're going to draw the right knee across the body into a twist while we keep. Both of those shoulders anchored to the mat. Slow, Deep breath. Then we'll come back into center. Give it a good squeeze. And then we're going to plant the right foot. Left ankle to the right knee. Then decide if you want to pull the right leg. Into chest And we're going to release the right leg. Squeeze that left knee into chest. Circle out the left ankle if you want to. And then we're going to take our right hand, Draw the left knee across the body, Anchor that left shoulder. And we'll come back to center. Hug both knees into chest and rock a little side to side. Massage out the spine. And then as you're ready, We're going to release. Into shavasana sending the legs long down the mat let the feet Ball open. Walk the shoulder blades low down the mat. Blink the eyes closed. And just come back to the breath. The body heavy, The breath slow and deep. And the mind finding some stillness. And a few more breaths. Low and deep filling the belly. Feeling the back body relaxed. Adding some movement in the fingers and the toes. Then we'll plant the feet and make our way to either side, To the left or to the right. And we'll seal it in. Few breaths to breathe in all the good. To exhale out onto the mat, Anything we want to leave here. And then pressing back up to an easy seat as we're ready, Growing nice and tall in the sit bones. Soft shoulders. I wish you a wonderful rest of the day. Namaste.
