Hello my friends.
Welcome to a 10-minute slow-flow class.
I invite you to participate.
Pause the recording at any time because you're going to individualize this for you.
Make this your practice.
Let's begin with a centering exercise.
Join me comfortably in laying down,
Or you could sit up if you want.
I choose to bend my knees here.
As I gently close my eyes and get centered.
Offer gratitude for the time that you're spending here today.
Connect to your breathing.
Maybe bring your knees up.
Towards your chest.
As you're inhaling and exhaling.
Getting Centered.
Now flicker your eyes open and come forward and sit.
With your legs crossed.
Take a moment to pause and get your body aligned.
Shoulders stacked over hips looking straight.
Inhale as you raise your arms up,
Hands come together.
Exhale.
Gently coming down,
Fingertips lightly on the mother earth.
Inhale,
Back up.
And exhale hands to heart center.
Gentle twist.
To one side on the inhale.
Exhale release and on the inhale just a little bit deeper twist and you're just twisting from the waist Return to forward facing dog.
Make sure your body is aligned and breathe.
Twist to the other side on the inhale.
Exhale,
Release,
And inhale,
Twist a little deeper.
We turn back to forward,
Hands to heart center.
Gently extend those beautiful legs and you're going to sit into a nice strong Dandasana position.
Legs are firmly rooted into the ground,
Pelvis rooted into the ground.
Hands to either side.
If you need blocks on either side,
Please.
Gather those blocks.
Feet are flexed.
Breathing.
In and out.
You're able to come up on those hands and push just ever so gently forward.
Wonderful.
Inhale up.
As you're pushing the earth,
Exhale,
Release.
Return to a seated position,
Change the pose.
Legs your different leg is forward and the different leg back.
Inhale,
Arms raise back up.
Exhale,
You're going to goal post your arms now.
Inhale up.
Exhale back to the gold post arms inhale back up As you're exhaling and then inhaling,
Go back into another twist,
Gentle twist from the waist.
Exhale release inhale go a little deeper Return to the other side.
Inhaling,
Exhale,
Release.
Inhale,
Go just a bit deeper.
Now unfurl those beautiful legs and join me on your bellies in a prone position.
It's time your legs are together.
Abdomen is engaged firmly on the ground.
Hands close to your ribs,
Elbows pointed back towards your feet.
Gently come up,
Look forward.
Exhale.
Forehead gently to mother earth.
Inhale.
Eyes up gently looking forward,
Exhale forward.
Head back to mother earth.
Your arms now stretch out in front of you and are parallel,
Forward still to Mother Earth.
Inhale up,
Just your arms and your head.
Middle of your chest.
And exhale down and release.
Repeat that.
Inhale up.
Chest up,
Head up,
Arms up.
And exhale,
Release with your head forward to the ground.
Now you're inhaling and doing the same with your legs.
Inhale,
Legs up.
Exhale down.
Inhale,
Raise your legs up.
And exhale down.
Let's put this all together as if you're flying through the Earth.
On the inhale,
You're up.
Engage that belly as you're inhaling up.
And exhale,
Come on down.
Arms return back to a goal post a little off that mat.
You're going to come up slightly making sure your elbows and wrists are aligned.
Look left.
Look right?
Repeat for the left.
And look right.
Hands return back to your ribs,
Elbows back towards toes.
And go into your relaxing child's pose.
However,
This is relaxing.
Release the tension in your back.
Just be comfortable here.
Breathe.
Nice slow breaths,
Inhale and exhale.
And our aliens.
And excellent excuse me.
Come to a tabletop position.
Body is aligned.
Your legs are hip width apart.
Shins and bottoms of your feet firmly on the earth.
You're just going to do some gentle movements here,
Dropping your belly.
Ever so slightly.
Coming back to a tabletop.
And pushing from the earth and you're arching your back.
Back to a tabletop.
And then drop your belly again.
Just some gentle movements here.
Shoulders are engaged,
Back is warming up.
And now you're going to move into your beautiful Cat-Cow positions.
You inhaling up and exhaling as you're rounding the back.
Inhale back up.
Dropping the belly,
Exhaling,
Pushing the urge away.
Rounding your chest.
Spine and now come to just some spinal rolls,
Hip rolls,
You just keep going.
Getting those hips even more warmed up as you're rocking back and forth.
However you are comfortable.
Turn returning back to tabletop.
This is balancing,
So right leg back,
Left hand forward.
That right foot is flexed like you're pushing the door behind you.
If it's available to you here,
Let's do three crunches,
Elbow to knee.
Thank you.
And back out.
And left arm down,
Right leg back down.
Realign your body.
Now the left leg is back and right arm is forward.
Kicking that imaginary door behind you,
That foot is flexed.
If it's available to you,
Go ahead with your three crunches,
Elbow to knee.
Here you go.
Back into your tabletop.
Curl those toes and you're going to come slowly into your very first down dog.
Step this out here and get comfortable in this down dog position.
Stepping into it.
Maybe exaggerating your steps.
Remember,
You're wanting to get your hips up to the sky.
Bend your knees if you have to.
If your heels don't come down to the ground.
Earth that is fine.
Bend those knees,
Get those hips up.
Push away.
With your arms.
Now one step forward with your legs.
And then come backward with your hands.
They're parallel.
Right hand comes in the middle,
Left hand reaches up,
And that right knee is bent.
Hands come back down parallel with your feet.
Left hand to the middle.
Bend that left knee and reach up with your right hand.
As you come back forward,
Realign,
And come back to your down dog.
Maybe you go deeper in this down dog here.
Inhaling and exhaling as your hips rise to the sky.
Forward now to a seated position.
Hands to heart center.
Thank you for connecting your inner life today.
