Let's find our way to an easy seat.
We'll grow tall.
Find that length in the spine.
Drop the shoulders nice and low.
Maybe blink the eyes closed as you're ready,
Softening the arms,
The hands,
The fingers,
Softening the face.
And turning that focus to the breath.
Following that inhale.
The exhale.
And as that breath slows and lengthens,
Let the body relax and soften.
Sinking into those sit bones.
And then we're going to drop that chin down towards the chest.
And we'll roll the right ear over toward that right shoulder,
Maybe bringing the left fingers to the mat and maybe that right hand to rest on top.
And then we're going to sink the chin back down toward the chest.
Roll the left ear.
Toward the left shoulder,
Maybe bring the right hand to the mat.
And we'll sink the chin back down toward the chest.
Let's bring our right hand to our left,
Palm facing up.
We'll roll the gaze back up to neutral.
Sweep that left arm up and gently over.
Staying anchored in the sit bones,
Feeling that opening of the left side body.
And then we'll move through center.
We'll bring the left hand to the lap.
We'll take that right arm up and over.
And through center into a twist.
We'll take that right hand behind us.
Left hand toward the right knee.
Tall spine as we twist.
Inhale,
Reaching tall through center.
And then we'll exhale,
Twist to the left.
Inhale,
Reaching tall.
We're going to take our time.
Exhale to lower those hands all the way back down.
And we'll come to our tabletop next.
Hands and knees.
And let's circle out the hips here first.
We'll switch directions going the other way.
And then as we find neutral,
We'll cat and cow.
Inhaling for cow,
Exhaling to round for cat.
Back and forth One more.
And as we release,
We'll keep our hips high.
We'll walk those hands away and we'll melt toward the mat for that puppy stretch,
Breathing into the shoulders as we melt toward the mat.
And then we're going to walk those hands to the tops.
Spread the fingers,
Tuck the toes.
We'll send it up and back.
For that first down dog,
Pedaling things out here.
And then we'll travel to the top of the mat.
And into a ragdoll.
We'll bend the knees,
Grab opposite elbows,
Maybe sway a little side to side.
And as we release,
We're going to roll all the way up.
Into that mountain.
Settled in the feet,
Tall in the spine.
On our inhale,
We'll reach tall.
Exhale,
Folding.
Inhale,
Halfway lift.
Exhale,
Fold.
Inhale tall.
We'll take a lateral at the top.
Exhale those fingertips to the right.
Inhale through center,
Exhale fingertips to the left.
Inhale tall,
Exhale fold.
Inhale,
Halfway lift.
Exhale,
Fold.
Inhale tall.
Exhaling fingertips to the right Inhale up through center.
Exhale to the left.
Inhale,
Reaching tall.
One more like that.
Exhale,
Fold.
Inhale,
Halfway lift.
Exhale fold.
Inhale tall.
Exhale,
Lateral to the right.
Up through center.
Exhale,
Lateral to the left.
Inhaling tall.
Exhale.
As we fold,
We're going to step our left foot back and find a crescent lunge.
Rising up,
Ball of that back foot.
Take your time.
On our inhale,
We're going to reach it forward.
Find our way to a plank.
High plank or modified,
Up to you.
On our exhale,
We'll lower down.
Inhale,
Baby cobra lifting the chest.
Exhale,
Down dog.
On our inhale,
We'll travel to the top of the mat.
Exhale,
Fold.
Inhale,
Halfway lift.
Exhale fold.
Inhale,
Tall.
Exhale.
Folding.
Stepping that right foot back.
Crescent lunge.
On our inhale,
We'll reach it forward.
Find our way to plank.
Exhale to lower.
Inhale,
Lifting the chest.
Baby cobra.
Exhale,
Up and back.
Down dog.
Bending those knees,
We'll step walk or hop to the top.
Exhale fold.
Inhale,
Halfway lift.
Exhale fold.
Inhale tall.
Exhale,
Folding left foot back,
Crescent lunge.
Reaching forward,
Finding our way to plank.
Exhale to lower.
Inhale,
Baby cobra or up dog.
Exhale,
We'll send it up and back.
Down dog.
Benning the knees will travel to the top.
Exhale,
Fold.
Inhale halfway lift.
Axial 4 And inhale tall.
I feel As we fold,
We'll step our right foot back,
Crescent lunge.
Reaching forward,
Stepping to our plank.
On that exhale,
We'll lower.
Inhale,
Baby cobra or up dog.
Exhale.
Ciao,
Ciao.
Then we're going to take some knee taps here.
So with control,
We're going to lower those knees towards the mat.
Right as they tap the mat we're going to press it back up.
To our down dog lower with control Press it back up.
And then on this one,
We're going to lower with control,
But we'll stay.
Nice.
We're going to extend our right length.
On our exhale,
We're gonna sweep that right foot up to the top of our mat.
We're gonna find our way to a low lunge.
Really take your time on this first one if you kind of want to lift and sink.
Those hips adjust the back leg.
Trying to keep that right angle here at the top,
Right knee over right ankle.
Then we're going to tuck our left toes,
Rise to a runner's lunge with those fingertips.
Still on the map.
And then we're going to slowly rise back to that crescent lunge.
Feel that work,
That strength.
And then we'll open up to warrior two.
Reversing our warrior,
Right arm up.
And then into a side angle.
We'll bring that right hand to the inside of that right leg.
And we're going to reach up with that left arm,
Feeling that space,
That lift.
Coming back to reverse.
Always take your time.
Exhale,
Warrior two.
Then we're going to turn our hips toward the top of the mat and sweep that left leg,
Left hand to the top.
We'll step to mountain.
Kind of reset those feet right under the hip bones.
We're going to inhale,
Reach tall.
Exhale,
Lateral to the right.
Through center to the left.
Inhaling tall,
We're going to release our left arm down by our side and take our left toes back behind us.
As we get started here,
If you want a little more challenge,
We're gonna try to keep the left toes off the mat.
Working that core,
Standing spinal balance.
On your exhale,
Draw elbow and knee together.
On your inhale,
Reach long.
Nice slow steady breath and movement.
One more.
And then we're going to send that left leg down the mat and open back up to warrior two.
This time we're going to straighten the right leg,
Reach forward,
And let's find triangle,
Tick-tocking the arms.
Inhale back to reverse.
And then we'll windmill the hands.
Down dog.
Again,
We'll take our down dog knee taps,
So we'll lower those knees.
Till they tap the mat and then we'll send them up and back.
And on this next one,
We're gonna lower.
And we'll stay.
We'll take the other side.
So we'll extend that left leg.
We'll sweep it under,
Bringing it to the top.
And finding that low lunge on this side,
Again,
Kind of taking your time,
Settling in here.
And then we'll tuck the right toes,
Runner's lunge.
And then we'll start to rise up for that strong crescent lunge.
We'll open up to our warrior two on this side.
Reverse wire.
Into our side angle.
Feeling that length on the side.
Back to reverse.
Lawyer 2.
Then we're going to turn the hips and sweep.
To the top of the mat,
We'll reset and we'll take that standing spinal balance on this side.
But first we'll inhale tall,
Adding that lateral,
Exhale to the right.
Inhale through center.
Exhale left.
Inhaling tall,
We'll release that right arm and those right toes back behind us.
And then as you're ready with the breath,
Exhale,
Elbow and knee together.
Inhale,
Reaching long.
One more.
Sending that right leg long down the mat.
We'll open up warrior two.
Then triangle,
We'll straighten the left leg,
Reach forward,
And we'll tick-tock the arms.
Back to our reverse.
And we'll windmill those hands.
Down,
Dog.
One more time,
We'll take our down dog.
Knee taps,
Lowering with control.
Inhale,
Send them back up those legs.
We'll try to do five.
Finding child skills whenever you're ready.
Finding that child's pose,
Knees nice and wide,
Sinking back.
One more breath.
And then we'll rise back up to our tabletop.
A few rounds of cat and cow.
Inhaling for cow.
Exhaling for cat.
One more breath.
And spinal balance.
We'll extend our left leg,
Engage the core,
And then we're going to add that right arm,
Reaching out long.
And then we'll release.
We'll switch sides.
Right leg,
Add that core,
That left arm.
And release.
And then our puppy stretch,
Hips high,
Walking the hands away.
We'll mount toward the mat.
As we walk it back up,
We'll make our way.
Dropping a hip.
To an easy feat.
Let's bring soles of the feet together.
We'll grow tall.
You can decide how close you want those feet to the sit bones.
Finding your fold as you're ready.
Rising up,
Let's send our right leg out.
We'll keep that left foot on the inside of the right leg.
Pull those right toes back towards you.
Inhale to reach tall.
Exhale,
Hinge and fold.
And we'll release.
Switching sides,
Left leg out.
Half bound angle on this side.
Pull those left toes back towards you.
Inhale tall.
Exhale fold.
Well,
Really?
All right,
Let's do one vote here.
Before we roll down,
We'll plant the feet tall in the spine.
We'll walk those feet back.
We'll lift.
Keep that breath.
One more breath.
And let's maybe cross at the ankles,
Forward fold,
Breathing into the back,
The hips,
Relax the head.
And we'll walk it up.
We're going to plant the feet and we're going to roll all the way down.
Settle that back.
Lock the shoulders nice and low.
Let's take a little bit of bridge here so we'll plant the feet.
Relax the arms,
Stay soft in the chest.
On your inhale,
We'll press into the feet,
Lift,
Squeeze at the top,
Slowly lowering all the way back down.
Let's take one more.
And then we'll windshield viper the knees back and forth,
Side to side.
Maybe goalpost the arms.
Dropping the knees to the left We'll let him stay.
Maybe tip the gaze to the right.
Inhale,
Up through center.
Exhale,
Drop the knees to the right.
And we gaze to the left.
Come back up into center.
Hug both knees into chest.
Rock it out side to side.
Find happy baby if you prefer.
Massaging out that spine.
One more breath.
Maybe squeeze those knees in.
Eww,
Really?
Into shavasana,
Sending the legs long down the mat.
Let the feet fall open.
Relax the arms with those shoulder blades nice and low down the back.
Settle the head.
Blink the eyes closed and just come back to that breath.
Following the end.
And the out.
Letting everything be heavy.
Letting everything just melt into the mat.
We'll slowly start coming back.
Wiggling fingers and toes as we deepen the breath.
Maybe we point the toes,
Take a full body stretch.
And then we'll maybe plant those feet.
Making our way to either side,
To the left or to the right,
Where we can.
Seal in our practice,
A few breaths to breathe in all the good,
To thank ourselves for coming.
And a few exhales to leave anything here we don't want to take with us when we lean.
And we'll press back up into a nice,
Easy seat.
Thank you so very much for coming and sharing and practice with me.
The light in me greets,
Honors,
And bows to the light in you.
Namaste.
