Hey folks,
If you are new here,
Hi,
My name is Jamie and welcome to a slice of my living room in Michigan.
I live in the upper peninsula of Michigan and today we're just going to do a quick energy reset.
Get on some comfy clothes,
Grab your yoga mat.
If it's really nice out where you live,
Get outside my friends and we will meet on the mat.
All right,
My friends,
First and foremost,
Let's check in with our breath.
We can do cleansing breath or Ujjayi breathing,
Whichever one you prefer.
Wherever you are,
Just take a nice seated,
Comfortable position.
Drop them shoulders down.
Unclench the jaw.
Drop the tongue at the bottom of the mouth.
Soften your cheeks.
And the space between your eyebrows.
Just breathe freely for just a moment and notice what your energy levels are like right now.
Not to judge,
Though,
Just to notice.
If it feels safe for you,
You can close your eyes.
If you'd like to start to change your breath,
Now would be the time.
We're going to have a nice,
Easy inhale through the nose.
Fill up that belly and chest as much as comfortable and open the mouth and exhale it out.
Few more inhale.
Exhale the day out,
My friends.
Two more like this.
Nice,
Easy inhale.
Long,
Slow exhale.
Smooth inhale through the nose.
And let it go.
From here,
Stick with your breath pattern,
And let's go in for little hip circles.
We're just going to,
We can do little circles or big circles,
Fast or slow.
Connecting with the breath,
Of course.
Inhale.
And exhale.
We inhale when our body is forward and exhale when it's rounding to the back.
But really just notice sensations.
Of course,
If anything hurts at any time,
Please back out of the pose immediately.
Go ahead and reverse your circle.
And just keep the senses up.
We want to see if we can feel or sense any sensations in the body.
Once more here.
And release.
From here,
Seated Cat-Cow.
Go ahead,
Inhale as we fold gently at the hips,
Bring that chest forward.
Maybe you're looking up at the sky,
Maybe not.
And exhale,
Round the back,
Chin to chest.
And just flow this out.
Inhale forward.
Exhale,
Round.
How are we feeling today?
Once more.
And release.
Moving on to the neck,
My friends.
You can pretend to draw a circle with your nose,
Or you can simply inhale as you look up,
Exhale as you look down,
Or you can look from side to side.
Inhale one direction,
Exhale the opposite.
Just move this joint in a fashion that feels comfortable for your body today.
Sticking with the breath,
Inhale through the nose.
Exhale it out.
And release.
Shoulder rolls.
Let's take our fingertips and put them on our shoulder caps.
Once you're feeling ready,
Inhale those elbows up.
And down.
If you're sore today,
Go ahead and do one arm at a time.
And then from here,
I invite you to repeat to yourself,
I have amazing friends and family.
I have amazing friends and family.
You can go ahead and repeat that to yourself as many times as necessary.
If it doesn't feel right,
Go ahead and just repeat to yourself,
I am safe.
Go ahead,
Reverse the circle.
Try not to overthink it if you're in some sort of quarrel.
Just know that the people that make you feel good about yourself,
That's the ones we're talking about.
One more.
And release.
Go ahead and drop those arms.
From here,
Let's shake them arms,
Especially if you've been feeling anxious lately.
Shake the arms,
Shake the hands.
Connect with the breath,
Inhale through the nose.
Let it go,
My friends.
Wands more smooth and he'll.
.
.
And release the day.
And release.
And let's do a little energy work here.
So we're just going to take our right hand,
Place it on top the left shoulder.
Once you're feeling ready,
Take that right hand and guide it all the way down that hand.
Pretend like you're wiping something off of you.
And once you get the hang of it that way,
Take the left hand,
Place it on top of the right,
And do the same thing.
And if you get really comfortable,
We can switch.
As often as you'd like.
Inhale through the nose.
Exhale it out.
Gently inhale through the nose.
Release what's been bugging you,
My friends.
Once more here,
Rotate that arm so we get all sides of it.
Let it go.
And release.
Half butterfly.
Go ahead and extend that right leg out long.
Toes are up towards the sky.
You can fold in that left foot,
Or left leg,
And that left foot can land on that right thigh,
Or it can really just land wherever it's comfortable.
This is your practice.
Make this work for your body.
Don't try to force yourself,
Your body,
Into any poses because that just doesn't feel good.
So if wherever this foot lands is where it's comfortable,
We can take our breaths.
But from here,
Let's go ahead and do a little forward fold.
We're going to inhale through the nose.
As we do so,
Walk them fingertips out,
Gentle fold in the hips,
Land the hands where they're comfortable here.
We want to make sure to take at least three breaths without it feeling labored.
Unclench the jaw.
Inhale through the nose.
Release.
Smooth inhale.
Slow exhale.
Nice,
Easy inhale through the nose.
Let it go.
And release.
When you're feeling ready,
Press those hands into the earth.
Bring that torso back to center.
Let's go in for a seated twist.
We're going to twist towards the bent knee.
So inhale the arms up.
Come and twist the torso to the left,
Back left hand keeping us nice and tall.
Maybe looking over that shoulder only if the neck allows.
Exhale,
Bring the torso back to center.
We're going to do a little side body.
So take our right hand,
You can land it on your leg or either side of it.
When you're feeling ready,
Inhale that left arm up and over,
Left fingertips going towards the right toes.
Maybe have a smile on your face,
Maybe the chest is lifted.
Big breath here,
Open up them spaces between the ribs.
And then exhale it down,
Bring that body back to center.
And then we'll go in for a forward fold.
We're gonna lean,
Or go ahead,
Inhale those arms up,
Shift the ribs in line with that extended leg,
Exhale,
Fold,
Place the hands wherever they're comfortable.
If you're really sore today,
It could be a small fold or a big fold,
Whichever feels right.
Wherever you are,
Breathe in through the nose.
Let it go.
Slow inhale.
Slower exhale.
And release.
When you're feeling ready,
Just press the hands into the earth.
Bring the body back up nice and slow.
And then from here,
Let's add a wiper.
Go ahead and extend,
Or go ahead and plant both of the feet about hip distance.
Roll the shoulders up and back,
Lean back on the hands.
Inhale through the nose.
And exhale,
Drop those knees to whichever side you'd like.
And then inhale the knees back to center and exhale to the opposite side.
Just go ahead and flow this out moving fast or slow.
Chest is lifted here.
Just noticing your space right now.
Noticing your breath.
The breath is what we can control,
My friends.
And that's it.
As much fun as it is to control everything else.
The breath.
Control the breath,
You can change your mood.
Once more.
And release.
Half butterfly left.
Go ahead and extend that left leg out long.
Toes are up towards the sky.
Fold in that right leg,
Landing that foot wherever it's cozy.
This time we're going to do a little forward fold,
But let's go ahead and rotate the wrist forward for a little forearm stretch.
Option one,
As the wrist are rotated forward,
You can connect your fingertips to the mat.
Or you can go ahead and try to place your hands on the mat as much as comfortable.
Few breaths here,
Easy inhale.
Slower exhale.
And I invite you to list one thing that you're truly grateful for today,
My friends,
Whatever it may be.
Just a small slice of sunshine that you can acknowledge.
For me,
Even though I'd love to be out in the hot sun,
I've had quite a few beach days in a row.
It's a rainy day.
I'm in the house.
I'm loving it.
It's the little things.
Just one rainy day.
Give me one rainy day and one Halloween movie,
Maybe.
And release.
As we come out of this,
Use one hand at a time.
And then bring the torso back to center.
And from here,
Spinal twist.
Inhale,
Arms up.
Exhale,
Twist towards that bent knee.
Twist towards the right.
Back right hand keeping us nice and tall.
Looking over the shoulder or not.
And then exhale,
Bring the torso back to center.
Side body,
Left hand either on the leg or either side of it.
Once you're feeling ready,
Inhale that right arm up and over.
Big breath here,
Chest is lifted.
Unclench the jaw.
And release,
Bring that arm back down.
Bring the torso to the center.
From here,
My friends,
Let's go in for a butterfly.
So bring the soles of the feet as close as you can either to the groin,
But if that don't feel right,
Never force it.
Scooch the feet a little bit further away.
Find your sweet spot in between the two.
But if you can reach your feet,
Love them puppies up,
My friends.
Give them a good massage.
They brought you to yoga today.
That's enough to smile about,
Right?
It's so hard to get our self-care in,
But once we do,
We feel so much better.
And that's what keeps us coming back.
Feel free to massage all parts of your feet,
Your toes,
Go up your calves and your thigh area.
Shins and calves if you'd like.
And once that massage feels complete,
If it feels right just to sit up nice and tall,
Go ahead and take your breaths here.
Place your hands wherever they're comfortable.
If you'd like a little bit more,
We can fold as we inhale through the nose.
Exhale,
Fold at the hips here.
Elbows can land on the legs or off.
Really just breathe into this space.
A few breaths here.
Inhale through the nose.
Let it go.
Inhale through the nose.
Release the day.
Maybe you can fold a little bit more.
One more breath here.
Easy inhale.
Longer exhale.
And release whenever you feel ready.
Just press the hands into the earth.
Bring the torso back up nice and slow.
Take the hands,
Guide the knees together,
My friends.
Give yourself a little hug.
You're doing great.
You showed up today.
You're breathing,
You're vibing.
Things are gonna feel good.
A little optimism for ya.
One more breath.
And release.
From here,
Let's meet in a cat-cow.
Swing those feet to one side.
Let's meet in a tabletop position.
We want our knees and our hips in a line,
Shoulders and wrists,
Fingertips are nice and wide.
As we inhale,
You can drop the belly towards the mat,
The tailbone goes up towards the sky.
You can look down at the mat or look forward,
Whatever feels right for your neck.
And then exhale,
Round the back,
Chin to chest here.
Press into those hands,
Puff up that upper back,
And just flow this out a few times.
Inhale,
Drop the belly.
Exhale,
Roll.
And also,
If you'd like to add a little extra movement here,
Feel free.
Add a little extra razzle dazzle.
I like to curl my toes,
Shift my glutes back,
Rock from side to side.
One more breath wherever you are.
And release,
Child's pose.
Both big toes together,
Guide those glutes back towards the heels.
If the low back and hips are barking at you,
Keep the knees together.
Feel free to rest on the forearms.
If everything feels okay,
Maybe knees wide,
Maybe rest on the forearms or rest on the forehead,
Extending those arms out in front of you.
We can keep our arms active here,
Up on the fingertips,
Or if you'd like more chill,
Just rest them on the earth,
Folding at the elbow.
A few breaths here,
Inhale.
Release.
And I invite you to repeat to yourself,
I have amazing friends and family.
I have amazing friends and family.
Don't overthink it.
Maybe you have an amazing pet.
Can't forget about our pets.
One more breath.
And release.
From here,
Press the hands into the earth,
Bring the body back up for a tabletop.
And then go ahead,
Walk the hands up a smidgen.
We're getting ready for a down dog.
If the shoulders are sore,
Keep the hands wider.
Look at your index finger.
Maybe it's going up towards the top of the mat.
Curl the toes when you're feeling ready,
My friends.
Inhale that pelvis towards the sky.
Feet can be nice and wide.
Heels never have to be on the ground.
Chest is going towards the thighs.
If it feels right for you,
Feel free to walk your dog.
Just alternate dropping knees.
Can drop your knees towards the center or you can even simply drop your knee not in the center,
Whatever feels right for you.
Pressing into those fingertips once more.
Pause,
Shake the head yes.
Shake that no.
And then from here,
Knees,
Chest,
Chin,
Press into the feet,
Push your feet forward.
So it propels the body forward,
Drop the knees,
Gently bring that chest down to the earth.
You can stay for Cobra with the hands on or off,
Or you can push up for up dog.
The feet can be wide or closer together,
A little bend in the elbows.
And release,
One more child's pose.
Either knees together or knees wide.
Focus on a few more breaths.
And release.
From here,
Go back up into tabletop,
And we're gonna take our right foot,
Step it forward for a low lunge.
That back foot,
If you'd like to curl the toes for a little kickstand,
Feel free.
That back knee is on the earth,
Hands are framing that foot,
Just breathe into this space here.
Check in with the neck,
Make sure it's not hanging too far.
Gently inhale through the nose.
Exhale it out.
Nice,
Easy inhale.
Slow exhale.
Wants more here.
And then from here,
We're just gonna push up,
Take the hands off the mat,
Push into that front foot,
Bring the torso back up here,
And then a little side body.
Rest the right hand on the right knee.
Inhale,
Left arm up.
We can keep it straight or lean a little bit to the right.
Chest is up,
Maybe a smile on your face.
I invite you to repeat to yourself,
I have amazing friends and family.
I have amazing friends and family.
And release,
Arm down.
From here,
Take your hands,
Frame your foot again,
Walk it back for another down dog.
Notice if you can go a little bit further in this down dog.
And as we stay for a few breaths,
Lift the heels.
And then set them back down on the exhale.
Inhale,
Lift.
Exhale down.
Once more,
Inhale,
Lift.
Exhale down.
Three-legged.
Go ahead,
Take that right foot first,
Step it a little bit closer to the center for better balance.
When you're feeling ready,
Inhale that left leg up,
Bend at the knee.
Exhale,
Step it in between the hands.
Low lunge,
Drop that back knee.
Maybe those back toes are curled.
A few breaths here.
Just notice sensations in here.
Inhale through the nose.
Exhale it out.
Few more,
Unclench the jaw,
Inhale.
And exhale.
Last one.
And then from here,
We're going to take the hands off,
Push into that front foot.
We're a little bit higher in our low lunge now,
And then side body.
Left hand on the left thigh.
Inhale,
Right arm up,
Or lean a little bit to the left.
And I invite you to list one more thing that you're truly grateful for today,
Whatever it may be.
Movement for me and breath,
I needed it.
And exhale,
Release,
Frame the foot again.
And then just go ahead and take your knees together for our tabletop,
And we'll go in for hip circles.
Shift those glutes back towards that right heel.
And we'll so gracefully sway them to the left.
And we're just repeating this circle motion.
There's going to be more weight in the hands than in the knees.
Course if there's any pressure in the knees you can always use a pillow or fold your mat up a little bit.
Go ahead and reverse the circle.
Nice deep cleansing breaths.
Once more.
And release.
Let's release in a hero's pose.
We want our glutes on our heels.
If it's in your practice,
Throw in a toe stance if you'd like.
If you do toe stance,
We're gonna curl our toes.
Take your hands,
Fan them out.
Fan the toes out so the weight can be evenly distributed on them.
We're just gonna stretch our chest,
Interlace fingers behind the back.
Roll those shoulders up and back.
Option one,
Interlace the fingers,
Keep the elbows bent.
If this feels right,
Take a few breaths here.
Or option two,
Your hands can grab the forearms.
Or option three,
Straighten those arms,
Let that fist hover,
Chest and chin slightly lifted.
Big breath here.
One more.
And release.
Go ahead and let those arms sway for a second.
And if you took the toe stance,
Plant the hands on the earth for another tabletop and just slowly pat the feet out for a moment.
And really swing the feet to one side.
We're going to go into a seated side split.
From here,
Go ahead,
We want just to.
Widen our legs as much as comfortable.
The toes are up towards the sky.
To put the pelvis in the right spot,
A little trick,
You can take your hands,
Push into the earth,
Lift up the glutes,
Set them back down.
Sometimes this feels a little bit better.
Wherever you are,
If it feels right for you,
We're going to fold,
Inhale through the nose.
And then exhale,
Walk them fingertips,
Fold.
You can land on the hands,
The forearms.
You can stack the fists.
Rest the head,
Just breathe into this space.
And I invite you to repeat yourself one more time for the road,
My friends.
I have amazing friends and family.
I have amazing friends and family.
And if you feel like you don't have amazing friends and family,
Keep showing up to this practice because you're going to meet your friends in class.
I guarantee it.
And release.
Once you're feeling ready,
Press the hands into the earth.
Bring the body back up.
Remain in this position.
Place either hand on the legs here.
And what we're going to do is we're just going to inhale as we lean one way.
Exhale as we lean the opposite.
Just drag your hands up and down your thigh or your legs here.
Just notice how this feels.
Unclench the jaw.
Know that you're doing great today,
My friends.
It takes so much effort to show up and be human,
And even more effort to say nice things to ourselves through positive affirmations.
I always like to think of it as.
.
.
A way of checking in with our self-talk.
We don't gotta talk nice to ourself all day because that's unrealistic,
But for the time we're connected together,
We are vibing.
Once more.
And release.
From here,
My friends,
Take a comfortable seated position and we will seal out our practice together.
Inhale those arms up,
Taking all the good energy we just created.
Exhale,
Arms down.
Leave behind what you no longer need today.
And again,
Inhaling,
Arms up.
This time roll your wrist in one direction on the way down.
Last time,
Inhaling,
Arms up.
And go ahead and rotate those wrists in the opposite direction.
Hands in prayer position in front of the heart space.
Give gratitude to yourself first and to your practice.
I'd like to thank you for sharing your time,
Your energy,
And your practice with me.
May you be well,
May you be safe,
May you be at peace.
Namaste.
Thank you so much for being here,
My friends.
If you feel called to donate at all,
You can go ahead and do so.
Or you can go to my bio,
Which is in the About section,
And share any of my videos or classes or meditations,
Of course.
And I will see you again soon.
Have a wonderful day.
