Kind of focus on those legs today.
Maybe it's kind of like me getting going and you just need a little bit of a gentle stretch to kind of.
Wake up the body,
Work out some of those kinks,
And get going for the day.
So let's start in our easy seat.
And when we talk about easy seat,
It really is easy.
We want it to feel comfortable.
So maybe that's ankles crossed for you,
But maybe it's not.
Maybe you want the feet out in front or you want a leg extended.
Really work to find whatever feels best in your body and allows you to rise tall out of those sit bones.
Lifting through the crown of the head,
Start to feel the space around the spine and then drop those shoulders down.
Feel the space between the ears and the shoulders.
Relax the hands,
Maybe palms up on the knees.
And we'll turn that focus to the breath.
Following the path that it takes as it moves in.
As it moves out.
We'll start that movement.
Feel free to keep the eyes closed here.
Taking some big shoulder circles,
We'll use our inhale to squeeze those shoulders up.
The exhale to roll them all the way back and down.
Then we're gonna switch direction.
We're gonna squeeze the shoulders up and roll them forward.
Loosening up.
Last one.
Dropping the shoulders low.
On our inhale,
We're going to reach toward the sky.
Sweep those arms up overhead.
On our exhale,
We're going to twist to the right hand behind us.
Maybe that left hand makes it all the way to that right knee.
Inhaling tall,
Exhaling to twist.
One more full breath.
Then on our inhale,
We'll reach tall through center.
Exhale,
Twisting to the left.
On that inhale,
We'll reach tall,
Flowing with the breath.
Exhale to twist to the right,
Right hand behind us,
Left hand to that right knee.
Inhale,
Tall through center.
Exhale,
Twisting left,
Right hand toward that left knee,
Gazing back.
Inhale center And then into a lateral,
We'll bring our right hand maybe to the lap,
Palm up,
Reach up with that left arm and then up and over.
Starting to open up that side body.
Try to keep the sit bones grounded to the earth.
Inhale through center that left hand can stay in the lap right arm reaches up and over And then with the breath,
Inhale center.
Exhale,
Left arm up and over,
Right arm in the lap.
On that inhale,
Up through center,
Left hand in the lap,
Right arm up and over.
Inhale back to center,
We'll release and we'll find our tabletop.
Coming to our hands and knees,
We'll stack.
Those shoulders over the wrists,
Hips over the knees,
And let's circle things out here in those hips.
Start to wake things up,
Get things moving.
And the other way.
And then we'll take some cat and cow.
So on your inhale,
Lift the gaze,
Drop the belly button.
On your exhales,
You're going to round the spine,
Tuck the chin,
Press the mat away.
And then with a few breaths,
Just flow at your own pace,
Inhaling for that cow,
Exhaling to round the cat.
One more.
And as we release,
We're going to slide our left foot nice and long behind us.
Really anchor the ball of the left foot to the mat or the earth.
And then sink your left heel away from you toward that back wall,
Toward the floor.
Should feel a good stretch in the calf,
The leg.
And then we'll gently shift back.
We'll lift the left leg behind us,
Engage the core,
And reach out with that right arm.
And release.
Beautiful.
We'll slide that right leg long.
Anchor the ball of that right foot.
Sink that right heel away from you.
And we'll shift it back.
We'll lift the right leg,
Engage the core,
And reach out with that left arm.
And release.
All right,
We're gonna walk our hands forward.
Shift our shoulders over those wrists.
Nice modified plank here.
Just trying to.
.
.
Open up.
Work the shoulders,
Feel that breath,
Engage the core.
One more breath here.
On our exhale,
We're going to sink toward a child's pose.
Keep those arms anchored there.
Feel that stretch in the arms as you sink away,
Forehead maybe toward the mat.
On that inhale,
We'll come back to our plank.
Maybe you want to come to a high plank.
And then on our exhale,
Maybe lower the knees or shift it back toward that child's pose.
One more time.
Coming to a plank hold,
Plank of your choice.
Keep that breath.
On that next exhale,
We're going to find a down dog.
We're going to send those hips up and back.
Maybe we walk our dog here,
Bend one knee,
Then the other.
And then we'll gaze at the top of the mat,
Travel to the top.
And make your way to a rag doll.
Really bend those knees.
Relax the head.
Maybe you grab opposite elbows.
Or you could dangle the arms.
And inhale.
We'll release and take our time.
Rolling tall all the way into our mountain.
Feeling rooted in those feet,
Nice and tall in the spine.
On our inhale,
We'll reach it tall.
Exhale.
As we fold,
We're going to step our right foot back,
Warrior one.
So those right toes will be out to 45 degrees.
That bend in the front knee.
Arms are overhead but soft.
On our inhale,
We're going to reach it forward,
Step ourselves to plank.
Use our exhale to lower down,
Elbows in along the body.
Inhale.
Peeling the chest up,
Baby cobra.
Axial up and back.
Down dog.
And remember,
You could always take a child's pose instead.
We'll use our inhale to gaze at the top,
Travel to the top of our mat.
I feel full.
Inhale for a halfway lift.
Flattening the back.
Exhale,
Fold.
Inhale,
Sweeping tall.
Exhale.
We'll fold,
Left foot back,
Layer one.
Rising tall Inhale to reach forward,
Step ourselves to plank.
Use that exhale to lower down.
Inhale,
Baby cobra.
I exhale up and back,
Down dog.
On our inhale,
We'll travel to the top.
Exhale fold.
Inhale,
Halfway lift.
I feel full.
Inhale,
Sweep it tall.
Exhale,
Folding,
Right foot back,
Warrior one.
Take your time.
Inhale,
Reaching forward,
Finding plank.
Exhale to lower.
Inhale,
Baby cobra or your up dog.
Exhale,
Down,
Down.
Inhale,
We'll step walk or hop to the top of the mat.
Exhale,
Fold.
Inhale,
Halfway lift.
Exhale,
Fold.
Inhale,
Sweeping top.
Exhale,
Folding,
Left foot back,
Warrior one.
On that inhale we'll reach forward.
Find our way to our plank.
Exhale to lower down.
Nice and controlled here.
Inhale.
You lift the chest.
Exhale,
Press it back,
Down dog.
Inhale traveling to the top of the mat.
Exhale,
Fold.
Inhale,
Halfway lift.
Exhale,
Fold.
Inhale,
Sweep it tall.
Exhale.
Bolding,
Right foot,
Lawyer one.
We'll add on a little bit here.
Finding our way to that lawyer one.
Then we're gonna humble warrior,
Hinge toward that left leg,
Reach the arms back behind you,
Gazing down at your left foot.
Keeping that breath.
On that inhale,
We'll rise back up.
Arms overhead.
Then we're going to pick that right heel up,
Anchor in that left foot,
And we're going to draw the right knee out in front of us toward that 90 degrees.
Nice balance pose.
Then taking that right foot,
We'll send it back toward warrior three or airplane.
Right behind this nice and long,
Keeping the hips square to the mat.
Keep that breath.
Fix the gaze.
As we land that right foot,
We're going to bring it to a railroad track.
Closely behind that left foot,
Maybe.
Six to 12 inches or so.
Anchor firmly in both feet.
Grow tall.
Hinging from the hips,
Pyramid.
Once you find your stretch,
Maybe you want to relax the head to look at the legs.
Maybe you want to dangle the arms or even use a block.
You can keep that micro bend in the knees.
Rising up,
Take your time.
Then we'll bring that right knee back out in front again.
Find that balance.
And then we'll cross the right foot in front of the left.
Again,
Hinging from the hips.
We'll forward fold.
Breathe into those hips.
Maybe relax the head.
Rising up,
Take your time.
Always take that time.
We'll lift that right knee back.
Out in front,
And as we send it back,
We'll land Warrior One.
On that inhale,
Reaching forward.
You can step back to down dog or take your sun salutation coming to plank.
Exhale to lower.
Inhale with that baby cobra or up dog.
Exhale,
Down dog.
On our inhale,
We'll step walk or hop to the top.
Exhale fold.
Inhale,
Halfway lift.
Exhale,
Fold.
Inhale,
Sweep it tall.
Axel.
Folding left foot back,
Warrior one.
And humble warrior,
Hinging forward.
And we'll rise tall.
Lawyer one Start to lift that left heel and then pull that left knee out in front toward that 90 degrees tall in the spine.
Activate that core.
We'll slowly start to send that left foot back toward warrior three.
And as we land,
Railroad tracks for our pyramid,
Not far behind that right foot.
Growing tall Walk forward.
Breathe into the hips,
Into the legs.
Rising tall.
Bring that left knee back out in front.
And as it lands this time,
We'll cross it in front of that right foot.
Exhale,
Forward fold.
And slowly rolling up.
Lifting that left knee back out in front toward that 90 degrees.
And then this time,
We'll send it back and land,
Warrior One.
Beautiful.
Reaching those fingers forward,
Maybe stepping to down dog,
Child's pose,
Or to the bottom of the salutation,
To a plank,
Using that exhale to lower.
Inhale to lift.
Exhale,
Up and back.
Down die.
Give me one more breath here in that down dog,
Sinking the heels,
Lifting those hips.
When you're ready,
We'll take the knees nice and wide.
Touch the toes.
Find that child's pose.
Slow the breath here.
And then inhale.
We'll rise up to that tabletop and a couple of rounds here of that cat and cow.
Getting that movement with the breath.
Inhale,
Cow.
Exhale,
Rounding for cat.
One more breath.
And we'll release to that neutral spine,
Extending our left leg back behind us.
We'll add that right arm,
Reaching out long in front.
And then with the breath,
On our exhale,
We're going to pull the belly button in,
Draw elbows and knees together under the body.
Use that breath to reach long.
Exhale,
Under elbow and knee.
Inhale,
Reach.
Using the breath Two more.
Inhale,
Reach.
Exhale,
Release.
The other side,
Right leg.
Add that left arm.
And as you're ready with the breath,
Exhale under.
Inhale,
Reach.
One more.
Um,
Really?
And then take those hips a little back and forth,
Side to side.
And when we're about even through center,
We'll drop a hip,
Make our way into that easy seat.
And then we're going to roll all the way down onto our back.
It's settled here.
Walk those shoulder blades low.
Ground down in those hips.
We'll plant the feet in toward the sit bone.
Relax the arms beside us.
And as you're ready,
We'll take a little bridge.
We'll press into the feet,
Lift the hips,
And really take your time.
Lowering down nice and slowly.
If you want to add optional arms,
As you press into the feet and lift the hips,
You can sweep those arms up overhead.
And as you lower down,
Bringing those arms back down beside you.
Take three more.
Last one.
Wheeze at the top and lower all the way back down.
Reset,
Settle that back body.
And then we'll bring our right ankle to the top of that left knee.
And we'll pull the left leg in toward the chest.
Really seal that lower back against the mat.
Relax the head.
Soften the face.
Reclined pigeon.
Stretching in that right leg.
That right hip.
We're going to release that left foot back to the mat.
Keep the right ankle right where it is on top of that left knee and then drop the left knee and the right foot off to the left.
Maybe they meet the ground.
We can goalpost the arms.
And we can gaze straight up toward the sky as we melt into our twist or maybe drop the gaze to the right.
If this is too much,
You can simply bring that right ankle.
Along with the left.
For that more traditional spinal twist.
We'll come back up into neutral.
Now we'll plant that right foot on the mat.
We'll bring the left ankle to that right knee.
Reclined pigeon on this side.
Pull the right knee into chest.
Adjust the back.
Low deep breath.
We'll release,
Plant that right foot.
And then we'll send the right knee and the left foot off to the right for our twist on this side.
Returning those arms to goalposts.
Maybe the gaze is up toward the sky.
Maybe it's off to the left.
Back up into center.
We'll squeeze both knees into the chest.
Gently rock a little right to left,
Left to right.
Massage out the spine.
And then as you're ready into that Shavasana,
Feel free to use any props that you want to there at home.
Stending those legs long down the mat,
Maybe out wide so the feet can fall open out to the corners of your mat.
Walk the shoulder blades nice and low relax the arms blink the eyes closed as you're ready And return to that breath.
Slow,
Deep,
Nourishing.
As you feel the back body connected and grounded to the earth.
And maybe as you scan the body,
You feel the energy within it.
All the benefits of our practice soaking in,
Sinking into those muscles,
Into the body.
Feel the mind more relaxed.
And just be.
We'll take a few more.
Nice big deep breath in.
Nice slow exhales back up and out of the body.
Becoming aware of the body.
Maybe inviting some movement in the toes and the fingers.
Maybe rocking the head a little side to side.
And then we're going to plant those feet.
And we'll make our way to either side,
Rolling to the left or to the right.
And sealing in all the good of our practice,
Thanking ourselves for coming.
Breathing in the good.
And exhaling out anything it is we want to leave here.
Anything we don't want to take with us.
When we leave.
Making our way back up into that tall EVC as we're ready.
Settling in those sit bones.
Very tall.
Thank you so much,
As always,
For the honor of sharing part of your day and part of your practice with me.
Namaste.
