And before we begin,
Here's a trick for stepping forward into lunge from down dog.
You can use your hand,
Remember.
So when you want to step forward,
We're lifting the leg,
Then you round the back,
You pull the navel in,
You bring the knee as close as you can to your chest,
And then you step forward.
If that wasn't enough,
Use your hand and move the foot forward.
And there you are in lunge pose.
So we start standing.
In our day number three,
We're going to start to flow.
So let's enjoy this class and begin with some easy breathing.
Through the nose.
And if possible out through the nose.
Slow the breathing down again.
Feel into your chest.
Your thighs and your belly.
And with your next inhale,
Rise the arms overhead.
And exhale,
Just let go.
Do this really slow.
This is a movement.
Meditation where we connect.
Of breath or mind.
And our body.
Slow inhale,
Arms move overhead.
Feel your chest filling up.
And exhale,
Release everything back down.
Now let's open the chest and the front of the shoulder interlaced.
All of your fingers behind your back,
Keep your elbows bent.
So then you can pull your elbows out.
With your hand.
Down as much as possible so you feel the stretch.
New chest.
Upper chest.
And the front.
Of your shoulders.
Try and keep your shoulders back.
And down.
Great one,
Then let go with the next inhale.
Arms come overhead,
Again interlace your fingers,
This time turn the hands inside out.
And expand like an umbrella.
Above the crown of your head.
We're again having a visitor,
Neighbor's cat.
Trying to.
.
.
Do yoga with us.
Then with the next inhale,
Bend to your left.
Keep both feet firmly on the ground.
Heels,
Outer arches,
Big toe mound.
Ground it,
Then inhale,
Come back up.
And with the next inhale through the nose.
Bend to the left.
Keep the arms overhead.
Palms are facing out.
And again,
Inhale up.
And the next exhale bend to the left.
Keep your head in line with your spine as your spine bends.
Your head also bends to the side.
Inhale up.
And exhale to the other side.
Then nice and easy,
Come back up,
Release the arms back down.
With the next inhale,
Sit back into chair pose.
So arms come overhead,
Shoulders release.
Hips press back.
And down,
We're sitting.
On an imaginary chair.
So the chair.
Keeps you up.
So we imagine.
And then the next inhale,
Stand half up.
And exhale forward fold,
Let go.
Inhale you can use your blocks to come into tabletop.
Upper body parallel to the floor,
Spine in extension.
And exhale,
Release into forward fold.
Inhale,
Bend knees,
Hands flat on the floor.
Stepping back into plank,
Navel comes in.
Core word.
And then inhale,
Knees down.
Exhale,
Push down Chaturanga.
Shoulders back and away from the ears.
Inhale your version of your cobra.
Exhale back down.
Inhale onto all fours and exhale into downward facing dodge.
That's our first sun salutation.
Inhale onto your toe mounds.
Mobility of the first toe joint and exhale.
Heels down.
Then inhale,
Right leg up.
Here we go.
Stepping forward.
Into lunge position,
Use your hand if you want to or need to.
Knee above your ankle.
And then with the next inhale,
Raise yourself up.
Into high lunge.
And maybe even lift the arms on your next inhale overhead.
Exhale,
Hands interlace again behind your back,
Same as we did in standing.
So elbows stay bent,
Elbows Pull slightly out,
Shoulders pull back and down.
Open the front of the chest and the shoulder.
And release.
Inhale,
Arms up.
Exhale,
Come back down,
Step back into plank.
Inhale,
Bend knees down on the ground.
And exhale,
Lower down.
And her cobra.
Exhale.
Release.
Inhale onto all fours and exhale back into downward facing dog.
Inhale onto your toe mark.
Exhale release.
And on the left,
Inhale,
Lift the left leg,
Step it forward into low lunge,
Keep your knee above your ankle.
Inhale,
Hand onto knee.
Lift the chest,
Radiate your heart.
Inhale,
Arms overhead.
Exhale,
Fingers interlaced behind your back.
Pull the shoulders down.
Yes,
We open the whole front.
Of our chest.
This feels so good.
As well as our hip,
So we're still in a hip opening pose here in high lunge.
Inhale,
Arms up.
Exhale,
Hands flat on the ground,
Stepping back.
And to plank navel in.
Core.
Is working,
Then knees come down,
Inhale,
Exhale,
Lower down.
Chest on the ground.
Inhale,
Lift the chest.
Exhale,
Lower.
Inhale onto all fours.
And exhale downward facing dog.
This is how we flow.
Let's keep flowing.
Then inhale,
Bend knees,
Look forward.
And then walk it forward.
To the front of your mat.
Use your blocks.
Or tabletop if you want to.
And exhale,
Release back down.
And then knees.
And come back up into chair.
Back is straight.
Little finger is shooting out and up.
Hello Cat!
You want to join?
No,
This looks too difficult.
Inhale.
Exhale,
Arms come down.
Let's flow.
Inhale,
Arms overhead,
Your umbrella,
Palms facing out.
Pull the shoulders back and down.
Spread your palms like an umbrella.
Over your crown.
Then release.
Exhale,
Inhale,
Sit back into chair,
Arms come overhead,
Little finger is radiating.
Away Yeah,
We're puffing a little,
But that's fine.
That's chair pose.
Inhale,
Stand up halfway.
Exhale,
Release everything down.
How does that feel?
Grade 1.
Use your block.
Or your hands on your shins.
And then raise into tabletop.
Exhale.
Come into a forward fold.
Inhale,
Hands flat,
Step back into a plank,
Navel in,
Core strength.
Inhale,
Knees down.
Exhale.
And come back in two.
Lying chest down.
Inhale,
Lift the chest.
Exhale release.
Inhale all fours and exhale.
Downward facing cat.
Then bring your feet together,
Inhale.
Come on to your toe mounds.
Exhale,
Release.
Then on your next inhale,
Lift the right leg.
Navel comes in around the back,
Step it forward or bring the foot forward using your hands.
Then remember your footwork.
45 degree angle,
Heel and outer arch.
On the ground,
This is warrior one.
Inhale,
Come up.
Lift the chest.
Lift the arms overhead.
Adjust the pose so that your hip,
Your knee and your ankle feel comfortable.
We'll get there one day after another.
Then exhale,
Step back into plank,
Knees down,
Inhale.
And exhale,
Lower back down.
Inhale,
Lift.
How exciting was that exhale?
Press back into downward facing dog.
Inhale onto the toe mounts.
Mobility of the first toe joint,
So important.
And inhale,
Lift the left leg up.
Exhale,
Navel comes in,
Knee comes forward.
And anchor straight away your back foot 45 degrees.
Make sure the heel's on the ground.
Then inhale,
Lift.
Shoulders.
And handle.
Gaze getting radiating.
Forward.
And adjust the pose so that you feel comfortable in your hip.
Your back knee and your back foot.
Then exhale,
Come back down.
Fantastic.
And lower back down.
Inhale,
Lift into your cobra.
And exhale back down.
Evening along to all fours.
And exhale.
Downward facing dog.
Cut.
Inhale,
Lift onto your toe mount.
Exhale,
Release.
We're staying here in down dog.
Again,
Bring the right leg up.
Then step your foot forward.
Anchor your back foot 45 degree warrior pose.
And now we're lifting,
We're turning.
Like a wheel,
The left arm coming up and over so that we're raising into warrior?
Two.
So here we are,
Shoulders above the hips.
And the hands follow the line of the shoulder.
Along the horizon.
Very nice.
Then exhale,
Hands back down on the floor,
Step it back into plank.
That was Warrior 2.
Exhale.
Lower down,
Inhale,
Lift into your cobra.
And exhale back down.
Now here we come back into downward facing dog.
Ready for warrior two on the left side.
So lift onto the toe mounds.
Inhale.
And exhale,
Release.
Left leg lifts up.
As high as you want,
You don't need to lift high.
Then exhale.
Knee comes in,
Belly in,
Straight away anchor your back foot,
Make sure your heel is down and again cartwheel your arms up.
And slowly come with your shoulders above your hips.
Shoulders and hips are parallel and facing the same direction.
So you're now completely open towards the side.
Not to the front anymore.
Thethoria 2.
Shoulders and arms in one line.
And exhale,
Come back down,
Hands flat on the floor.
Stab it back.
Into plank pose.
Bent knees down,
Inhale.
Exhale,
Lower down.
Inhale,
Nice little back bend from the strength.
Of your lower back.
And you glue to it.
And release.
Come back into your downward facing dog.
Nice.
How about we're combining warrior one and warrior two let's try inhale right leg coming up exhale bend knee navel in step it forward.
We're getting better.
Every time.
Anchor the back foot.
We're starting in warrior one,
So simply lift the chest,
Lift the arms overhead.
Your foot.
Is angled in your Warrior 1 position.
So it might be a little more closed than now as we open into Warrior 2.
So adjust your foot position in Warrior 2.
Your angle might be a little larger.
You might bring the foot slightly back.
Just feel whatever feels good for you.
Then cartwheel the arms back forward,
Hands flatten on the floor,
Come into your most stable plank position,
Navel in,
And then exhale,
Lower down on the floor.
Inhale,
Lift the chest.
Exhale down.
Inhale,
Roll over all fours.
And to exhale your downward facing dog.
Then lift onto your toe mounds.
This will change the way you are.
And inhale,
Lift the left leg up.
Exhale,
Bring the knee forward,
Knee above your ankle,
Anchoring the back foot.
Keep breathing through the nose,
Inhaling,
Lifting the arms and the chest.
And remember,
This should feel good for your heel,
Your knee,
And your hip.
So the angle should feel okay of your foot.
And if it hurts,
Just come back into your high lunge position,
Return the heel back up.
And if that's in for you.
Turn to the side into warrior two,
Maybe opening the back foot a little more.
And just playing with how low you can go here with your hips.
Then on the next inhale,
Hands flat on the ground.
You did so well.
Dancing through all those arias.
Then exhale,
Lower down.
Inhale,
Come up with your chest.
Little back bend,
Exhale,
Remember to breathe through the nose.
And big exhale into downward facing dog.
Inhale,
Come onto your toe mounds.
Exhale,
Release.
Let's bring the knees down.
You absolutely deserve it.
Now you can leave.
Breathe freely,
We're staying with the knees down,
Knees underneath the hips.
And hands underneath the shoulder.
We're coming into Cat-Cow.
So inhale,
Lift the chest.
And exhale,
Bring the navel in round the back.
I think this is CAD when we are curving.
And exhale when we're rounding.
That's the cat,
The angry cat.
Could be the other way around.
Cats can do both.
For inhaling.
Into a slight back bend,
Lifting the chest.
Gaze comes up.
And exhaling,
Rounding the back,
Navel comes in.
Wonderful.
Come into neutral position.
Breathe through the nose.
Inhale,
Bring the arm up to the sky.
Exhale,
Bend your left elbow.
And just bring your hand underneath.
Your left elbow.
Inhale.
Right hand to the sky.
Exhale,
Under knees to the side.
Inhale through the nose,
Up and open.
And exhale,
Rotate.
Then bring the shoulder all the way down to the floor.
Find a stable position.
Hand reaches and grabs the mat.
This is a rotation.
And a little bit of a shoulder stretch.
Keep breathing.
Keep finding a position where you can maybe rotate a little more and open that shoulder.
A little more.
Then with the next inhale,
Come back up,
Open that right arm back up to the sky.
And exhale,
Release both hands on the mat.
Again,
Cat-cow.
Inhale,
Lift the gaze,
Lift the chest.
And exhale,
Release,
Finding your center.
Onto all fours.
Then inhale,
Left hand comes up.
To the sky open.
And exhale,
Rotate and twist.
Then inhale,
Lift.
And open,
And each time.
Each rotation,
Each twist.
Becoming.
A little further,
We're opening.
A little more.
We're mobilizing our spine.
Just a little bit more.
And as we flow through these 30 days of yoga,
You will feel a big difference from day one to day 30.
And stay on the ground.
Sustain your twist,
Your rotation.
Left arm underneath right arm.
Holds you in position,
Hands flat on the ground.
And just keep breathing and finding.
More comfortable or more challenging positions here,
However you would like this practice to be.
Then release back into all fours.
One last stretch.
Open the left hand to the sky.
And both hands come down onto the floor.
Wonderful.
Then we're sitting back.
And However possible for you,
Come into sitting.
Feed forward.
Our.
Boat post.
As we always do,
Just a little core work here.
So grab the back of your knees.
Mobilize your spine a little,
Pulling yourself forward,
Lifting the chest and lifting the gaze,
And exhaling,
Rolling backwards.
Then keep your back straight.
Bring your shoulders back,
Keep your back in one line and maybe release your hands from the backs of your knees.
And as we progress,
There might be a possibility to lift there.
Feet at some point in time.
One day.
Then release.
Back onto the ground,
Coming into our relaxations and inversions.
Slide backbend here into bridge pose.
So remember to breathe through the nose,
Inhaling,
Hips come up.
And exhaling,
Release.
Inhaling,
Hips up.
And exhale,
Release.
And here you can stay hips up into that shoulder stand,
Climbing onto the backs of your shoulders.
Interlacing the three fingers.
Thumbs and Index finger pointing out.
Little more chest opening,
A little back bend.
And if you want to you can already start closing your eyes.
Coming into our inversion,
The shoulder stand.
That you can do completely with your hips on the ground.
So feet come over your hips.
Make sure to release all tension.
In your legs.
So the feet might look a little bit all over the place.
That's totally fine.
The point is to let the blood flow.
The blood flow back.
To your center.
And then just hug your knees.
We're coming.
Down into our final relaxation into Shavasana.
And if you want to give yourself a final.
.
.
Twist and hug,
Bring the knees all the way to the left.
Right arm opens to the right.
Nice lower back stretch here.
Then inhale,
Come back up.
Repeat on the other side,
Grab your Left knee twisted over to the right.
Left arm leans to the left.
Maybe you're heads and your Chin is also leaning over to the left.
Slow your breathing down,
Preparing your body.
For final relaxation,
Then hugging.
Your right knee in,
Stretch out your left leg.
Hug your left knee in.
Stretch out your right leg.
And then Get everything out of the way.
So that you can lie completely still into your final resting pose in shavasana.
Use all the props that you want,
Pillows and blankets or even an eye mask to cover your eyes for this Sweet Shavasana practice.
And stay completely still.
Allow your body to relax completely.
Letting go of any tension.
Let your feet naturally fall outward.
Your thighs release their grip.
And your hips loosen.
As if the ground underneath you is cradling your body.
Making you feel safe.
And secure.
Let your shoulders melt into the mat.
As your arms gently roll outward.
With your palms and fingertips.
Facing up.
Towards the sky.
Your neck is free of any strain.
Letting your head rest softly.
On your mat or your small pillow.
We are now embarking on a dream journey.
Into a stalactite cave.
Your guide is ready.
With a flashlight and we'll show you the cave.
You are.
Warmly dress.
As it gets cold and wet in the cave.
And you are in front of that big rock in the forest.
You walk closer.
To the rock.
And towards the wooden door.
Your guide opens.
That creaking door and you step.
Into the rock.
Suddenly it is dark.
You Oris.
Slowly adjust to the darkness.
But Huguynes' flashlight turns on.
And shows you the way.
Your feet.
Enter a path.
That is sandy and wet.
With bare rocks sticking out everywhere.
You take a few steps deeper.
Into the cave.
You stay at ground level and continue into the rock.
Suddenly your guide stops.
And looks around with a flashlight.
You have arrived in a large cave.
The ceiling is a few meters above you.
And the rock opens wide to the side.
Some parts of that cave are still in the dark.
From the ceiling.
The stalactites slowly move towards the stalagmites.
Your guide says.
.
.
Eventually they will meet and grow together.
But it will be many,
Many years until then.
Nature works slowly.
But with a sure hand.
And the light goes out.
And both of you stand in the middle of the large cave.
Just listening.
You realize how small you are.
And how old and powerful the rock is.
Your senses sharpen.
Your body tenses in an unusual way.
In that darkness.
You hear the dripping.
Of the cave.
And a light breeze from somewhere.
Your senses are heightened.
This darkness.
The cave almost comes alive.
And you become.
A part of it.
You are plunged into profound darkness.
Envelope.
By the cave's silence.
You grasp the enormity of the natural world.
And you become aware of the silent passage.
Of time.
Your guide turns the light back on.
And smiles.
Both of you have experienced a connection with the cave's ancient wisdom.
A reminder of the beauty and power.
Of the natural world that surrounds us.
And as you and your guide walk.
Back out of the cave following the flashlight.
Follow.
The sound of my voice to come back into here and now.
And slowly back onto your mat.
Back to the end of your yoga practice.
Take in everything that you wish.
From the practice and from that cave.
With you.
And as you take a few deep breaths,
You can start to Move your body.
Bring your awareness back into your body,
Your hands,
Your fingers.
Your feet and your toes.
And maybe.
.
.
Yawn And then open your eyes.
Come back to seated,
Either roll onto your side or grab one knee to roll yourself up.
Come back into sitting.
Adjust your pose back in gravity.
And then inhale,
Arms overhead,
Connecting your hands.
And join your thumbs with your forehead.
Your chin.
And your heart center.
Thank you for practicing and have a wonderful day.
