Namaste my friend.
Make sure you have two blocks for this class and let's begin our practice into seated position.
Take one of your block and place it under your sit bones.
Your knees facing toward the mat,
Lengthening through the spine and rest your palms,
Your hands on top of your thighs or in your lap.
Close your eyes if you think it's right for you today.
And let's take the rest of the breath in,
Inhaling through your nose.
Expanding your belly,
Filling your lungs with fresh oxygen.
And slowly,
Slowly breathing out through your nose.
Pay your attention into your body,
How you're feeling today.
Try to be present.
Not a thing.
One more deep breath in.
Fill your heart with happiness,
With ease.
And slowly,
Slowly let it go.
Lovely.
One more big breath.
A long,
Soft exhale out.
Open your eyes,
Smile for your date.
And come on up to all fours position.
Take your time in here.
Okay.
Place blocks in front of you on the lower height Align your hips over your knees,
Spread your fingers wide,
Push into your block.
Inhale,
Drop your belly,
Look forward.
Breathe out around your spine,
Chin to your chest.
A gentle cat-cow pose.
Inhale,
Look forward.
Breathe out around your spine.
Three times on your own rhythm.
Make this movement slow and steady.
This practice is all about you.
You don't need to think how other looks.
You are perfect how you are.
It is your path.
Okay,
Come back to center.
And place your blocks on to middle height and step your right foot between your two hands into low lunge.
Your front knees over your ankle,
Toes pointing forward.
And look forward.
And here you may feel a nice stretch into your left psoas muscle,
Into your left hip.
Inhaling through your nose,
On your exhale extend your front knee.
A half split pose.
Toes pointing towards your face,
Lengthening through the spine.
Exhale,
Bend your front knee.
Take a deep breath and exhale,
Extend.
And move forward.
Start to add some movement in here.
Connecting your breath with your move.
A few times like that Then you already come back to low lunge pose.
Step back into all fours position and switch sides.
A love food between your two hands.
Releasing your right hip towards the mat.
Low lunge,
Stay here for a few deep breaths.
Lovely.
Inhaling through your nose.
Exhale,
Extend your front knee.
The half split.
Pushing your left hip back,
Pushing your right hip forward,
Square your hips.
Lengthening through the spine.
Feeling a nice stretch in your calf muscles.
You can even massage your muscles with your right hand.
If not,
Stay still.
Inhale,
Bend your front knee.
Breathe out,
Extend.
Inhale,
Bend.
Exhale,
Extend.
A few times on your own.
Lovely,
Come back to center.
Step back into all forwards position and move your legs in front of you.
Grab one of your blocks,
Keep it in front of you and lift your heels off the mat,
Stay on your tiptoes May hell get long.
Egg is healthy.
This to their love.
Inhale,
Center.
Exhale,
Twist to the right.
Inhale.
To list.
Come back to center,
And again to the center.
Divesting here from your belly.
Engaging your core.
You're up.
If it feels easy for you,
You can lift your feet off the mat.
If not,
Stay with your feet grounded.
Adding some strength into your body.
Lovely,
Release your feet.
Leaving your legs behind your feet.
Sit on your heels.
Reach your arms forward and melt down into child's pose for a moment.
Inhaling deeply through your nose.
Bend your lower back.
And breathe out slowly,
Slowly releasing and lift yourself up.
Find a comfortable seated position.
And again,
Place your block under your sit bones.
Resting your hands with your palms open to the sky on top of your knees.
Let's finish our practice with a few deep breaths.
Inhale,
Reach your arms up to the sky,
Stretch your body for one more time.
Exhale,
Angelic mudra,
Hands in front of your heart.
One more time,
Inhale,
Reach your arms up high to the sky.
Exhale Anjuli mudra.
Open your eyes and you can say for yourself,
Namaste.
