What a beautiful day it is to breathe on purpose and to be a gentle caretaker of your body and your mind.
Today we are flowing from the beautiful Negril,
Jamaica.
It is sunrise here.
It's a fresh day to set some new intentions.
To breathe in good energy and to allow yourself to be at ease.
You deserve that.
My name is Radiance and I'll be your facilitator today.
I am a yogi,
Breathwork,
And meditation facilitator.
I help people heal their heart.
And their minds and understand that life is a joy.
And you deserve to enjoy your life.
Today I have a wonderful yoga mat and we will be doing more gentle and grounding,
Relaxing exercises.
So feel free to do this at any part of the day or even if you want to do this in the bed and just look at the beautiful sun rising behind me.
I hope that you enjoy yourself.
And take care of your body throughout this practice.
Let's get started.
And we'll get started on our backs with some breath work.
So meeting me on the mat.
Allow your entire posterior body to be on the ground.
Sinking a little bit deeper into the ground here.
Maybe your hands are resting on your body so that you can feel the oxygen in your body.
And then see the natural rhythm of your breath.
Just become aware of your breath here.
Breath awareness.
Each exhale soften just a little bit more allow yourself to be and breathe On each inhale,
Filling your belly a little bit deeper.
Bringing in that fresh oxygen.
And together,
We'll take five intentional breaths here.
Deep inhales in through the nose.
And then full exhales out through the mouth.
Let's begin.
Deep inhale in through the nose.
Full breath.
Exhale through the mouth.
Inhale in through the nose,
Breath two.
Exhale through the mouth.
Inhaling in,
Breath three.
Exhale,
We release.
Inhale in,
Breath four.
Exhale,
We release.
Breath four.
Last one,
Best one.
Deep breath in through the nose.
And exhale,
We release.
Beautiful,
Allowing yourself to just relax in this moment.
On your next inhale,
Bring your arms above your head for a good morning stretch.
Point those toes forward.
Then exhale,
Bring your knees into your chest,
Maybe tapping that forehead to your knee.
Rock side to side.
Inhale,
Full body stretch,
Friend.
Exhale,
Release.
Knees into your chest.
This time,
One hand,
One knee.
Rocking side to side.
And then bring your hands on the bottom of your feet,
Your knees into your elbows and do happy baby.
We rock side to side.
Continuing your breath.
Maybe you're the happy baby that straightened one leg.
And bent the other,
Knowing that it's morning,
So we're just.
.
.
Waking up our body gently.
Take a deep breath in,
Friends.
And full breath out.
Bringing those legs down,
The soles of your feet down and nice and wide.
We bring our knees side to side,
Windshield wipes.
Allowing ourselves to feel that spinal twist.
Flesh out that energy.
Allowing it to be more creative and more fluid.
It's cool hearing all the sounds.
I think that's like a boat coming in.
So let's bring both of our legs over to the left side,
Allowing your left leg to come up.
That left ankle to go on top of the thigh meat.
Of the right for a deeper stretch in your psoas.
Your hip flexors,
And also your back.
Be very gentle here.
Maybe you're navigating your shoulders.
Side to side.
I love to just feel my body to make sure it knows that it's safe.
Gonna take a deep breath in here.
Full breath outs.
Inhaling in maybe look to the right for a deeper stretch full breath out.
One more deep breath in,
Friends.
And full breath out.
Beautiful.
And doing that.
Winshell wiping side to side.
And then switching sides when you're ready.
So your knees will go over towards the right.
Bringing that right ankle up over that thigh knee.
And then allow yourself to wiggle,
Maneuver.
And if this is too strenuous,
Feel free not to do it and just put your knees to the side.
Let's take a deep breath in.
Full breath out.
Deep breath in.
And full breath out.
Beautiful.
Bringing your knees.
Back up.
Let's just do some more hip circles here.
Now we're going to place the soles of the feet onto the ground for prepare for our hip bridge.
So on the next inhale,
We'll lift those hips up.
Your feet are about shoulder width.
With your thighs or magnets.
Your booty is squeezing in between.
Your belly button is to your spine lengthening out here.
We take a deep breath in.
Full breath out.
Two more.
Inhaling in.
Full of breath outs.
One more deep breath in.
And full breath out.
Slowly lower it down.
Bring your knees into your chest.
And let's get a nice little rock.
A few times.
All the way up until we get into a boat pose.
Activating that core.
Our belly button is to our spine.
Our legs will be up into a nice little boat.
Inviting you if you would like to bring in your hands.
But a more restorative posture can be here.
Take a deep breath in.
And out,
Inhaling in.
And out.
Last one,
Best one,
Deep breath in.
And exhale,
Go ahead and rock into an easy pose.
And let's start our hip circles.
Again a nice grounding practice today.
Allowing yourself to find the spaces that feel good.
Maybe you need a little more energy,
Hip circles.
Or maybe like them a little bit slower and stretching out.
So taking that right hand.
And bringing it on the left thigh to press it down.
And lean your heart into your left thigh.
Take a deep breath in.
And out.
And let's switch sides.
This is definitely spicy.
Deep breath in.
And out.
Beautiful.
Now we're going to do some seated cat cows.
My favorite i'm going to come to the side so that you can see So we're sitting in an easy pose,
And also you can be in any pose that feels good to you,
Like a hero's pose.
Be careful and be mindful of your own body.
So here we are.
Let's take a deep breath in just to prepare.
And exhale.
Beautiful.
Inhale.
Head up,
Chest up,
Bringing your arms towards your hips.
Deep breath.
Exhale,
Release.
It's almost tucking in that belly button to your spine,
Rounding your back,
Rounding your shoulders,
Looking at your belly button.
Inhale,
Head up,
Chest up.
Exhale we release.
Inhale head up chest up Exhale,
Release.
One more.
Inhale,
Head up,
Chest up.
And then exhale release.
Beautiful walking your hands.
Forward.
Maybe just allowing yourself to rock side to side here.
Walking all the way up to the hands and knees.
Shifting those hips in circles.
Doing three on the left.
And three to the right.
Breathing here,
Friends.
Feeling in your body what's happening What is your body saying to you,
If anything?
Coming back to that tabletop,
Now we will go into a child's pose.
Upward facing dog.
Child's pose.
Upward facing dog.
Inhale.
And child's pose.
Beautiful.
Now coming back into a tabletop,
We're going to prepare for our pigeon pose.
And then we're going to start closing the practice so that you can have a beautiful day on purpose.
We're gonna start out with the right leg.
And I want you to bring that right leg.
That knee like in between your hands.
And then allow that left leg to kind of maneuver out.
That's one of the easier ways.
Again,
If this is a lot for you,
You're.
.
.
Your leg doesn't have to be parallel.
It can be like this.
Or you can even do this 90-90.
If you would like,
Okay.
I'm going to straighten out my leg.
And I'm going to bring my hands nice and wide to start.
We're going to inhale up and then exhale.
We bow.
Inhale up.
Two more.
Exhale,
Bow.
Inhale,
Raise up.
And exhale,
We bow.
This time allow yourself to fall fully.
On your legs Relax your head,
Shoulders.
Take a deep breath in.
And exhale.
Maybe you stack those arms parallel and allow your head to rest.
Making sure that you're breathing,
Friends.
Maybe you invite gentle movement by walking side to side.
Three more breaths,
Inhaling in.
Exhaling out.
Inhale in.
Exhale out.
One more deep breath in.
And exhale out.
Beautiful we bring that it up.
Walk on to that.
Hip here so now we're in this Nice seated stretch with your foot on the inside.
So if your foot was bent,
Go ahead and stretch it out.
We're gonna bring our hands up,
Deep breath in and exhale.
We're gonna come over towards that left leg.
Wow.
Feeling a little tight here.
This side is always spicy,
So I'm going to take a deep breath in.
And full breath out,
Melting a little bit more,
Finding space.
We can find space through our exhales.
Inhale.
And exhale.
Maybe you're taking a look up at the ceiling or the sky.
One more.
Inhale.
And exhale beautiful now we come back up And let's bring our right hand down.
Lift that left arm up,
Opening out the hips.
Really send your.
.
.
Hips up here.
Maybe your arm back.
Deep breath in.
Full breath out.
One more,
Inhaling in.
And exhale.
Beautiful.
We come back out of that,
Friends.
And we are going to reverse osmosis that,
So let's switch legs.
So our right leg is out here.
Let's take a deep breath in to prepare.
Arms up.
Exhale,
We're going to come over towards that right leg.
And again,
We're not stressing our body.
Maybe the first time is a little,
You know,
But that's why we use our breath to get a stare.
Take a deep breath in.
Full breath out,
We melt.
Maybe we go a little bit more,
Inhaling in.
And exhale.
Maybe looking up a little bit.
Inhale,
Last one.
And exhale.
Beautiful.
Bringing that left arm by your butt,
Your fanny.
Bring that right arm up.
And back,
Send those hips to the sky.
Take a deep breath in.
And exhale.
Inhale.
And exhale.
One more deep breath in.
Exhale.
Beautiful.
Now we come back down and we prepare for our pigeon.
So shifting onto that.
Pigeon pose,
Allowing those hips to open here.
Maybe we rock that heel in side to side.
As always,
We're going to prepare by bringing our hands to the side.
Inhale,
Head up,
Chest up.
Exhale,
We bow.
Inhale,
Head up,
Chest up.
Exhale,
We bow.
Inhale,
Head up,
Chest up,
Friend.
And then exhale,
We bow.
Allow those hands to relax.
Maybe they're in a parallel position and then you're allowing your head to relax on it like a pillow.
Breathe,
Friends.
Maybe you're thinking about things that you can release.
This is a deep hip opening stretch.
Inhaling in through the nose,
Three more breaths.
Exhaling through the mouth.
Inhale in through the nose.
Exhale through the mouth.
Last one,
Best one.
Inhale in through the nose.
And exhale through the mouth.
Beautiful.
Let's arrive.
Back up.
By rocking on that left hip,
Let's bring both of the soles of our feet together in a nice butterfly pose.
So bringing those wings out here.
And then finding your way into an easy pose,
Inviting you to do the opposite foot that you did the last time.
And let's just close out this practice for today.
I know that you'll continue your practice on your own and being a caretaker of your body.
So bringing your hands to your heart in a way that feels good.
And just simply breathe into your heart and feel your heart beating.
Your heart woke up today and started.
Beating and working for you in such a beautiful way.
Can we take these last three breaths to honor our heart in this moment?
So here we are,
Deep inhale in,
Breath one,
Through the nose.
And exhale.
That one's for us.
Inhaling in through the nose,
Breath two.
And exhaling out.
Inhaling in,
Breath three,
Last one,
Best one,
Friends.
And exhaling out our loving kindness out into the world.
Thank you so much for joining me for practice today.
My name is Radiance.
It's been an honor rising.
Another beautiful day to do everything that you want and desire with all the gifts and talents that you have.
I'm so proud of you.
Take care of yourself on purpose.
Ashe.
I say.
Friends,
Thank you so much for joining class today.
You did absolutely amazing.
I'm so proud of you for being a gentle caretaker of your body and for wanting your body to get fresh oxygen.
Imagine what the possibilities are when you take care of yourself and you feel good on purpose.
I hope that you feel good in your mind and your body all the time.
You deserve that.
All right.
I'll see you next time,
Friend.
