Namaste my friend.
Let's begin our practice seated with your feet crossed in front of you.
A long spine.
I had this all along.
Free body.
That's all we need.
Inhale,
Reach arms up to the sky,
Grab your left wrist with your right hand and gently,
Gently move to the right,
Looking up to the sky.
One more deep breath in,
Breathe out,
Come back to center,
Reach your arms high and grab your right wrist with your left hand and bend to the left.
Looking over your right shoulder.
Breathing deeply and mindfully.
Come back to center.
Release your hands,
You can move your fingers.
Make this class fun.
And enjoyable.
Come on up into all fours position.
Let's do a few rounds of cat-cow poses.
Inhale,
Drop your belly,
Look forward.
And bring it out around your spine,
Chin to your chest Drop your belly,
Push into the floor.
Breathe out,
Release all negativity from your body.
Last one,
Drop your belly.
Breathe out around your spine.
Neutral pose.
Pack your back toes under.
Firmly ground your palms,
Spread your fingers wide and lift your hips high into downward facing dog.
Keep your knees deeply bent as it is our first downward facing dog so we don't need to go fully into this pose.
Inhale,
Shift your weight forward,
High plank.
Right knee to your chest and step forward.
Release your back knee to the mat.
Inhale,
Arms up,
Low lunge.
Exhale,
Release.
Step forward.
Inhale,
Flat back.
A long,
Long spine.
Exhale,
Release.
A lift yourself up into mountain pose.
Inhale,
Arms up.
Exhale,
Bend your knees,
Forward fold.
Inhale,
Flat back.
Bend your knees,
Forward fold,
Step your right foot all the way back Low lunge,
Arms up.
Yereme.
Move your body into high plank.
When you're ready,
Release your knees to the mat,
Shift your weight forward and flow it out.
Release your chin,
Your chest,
Your belly.
Inhale,
Be the cobra.
Exhale and release.
Push into the mat,
Lift yourself up into downward facing dog.
And now invite some movement in here.
Pedal your feet,
Move your hips side to side.
Lovely,
Around your spine forward,
High plank Left knee to your chest.
Step forward.
Meat into low-lunge pose.
Keep breathing,
Relaxing your shoulders.
And exhale,
Release.
Lovely.
Step forward.
Inhale lengthening through the spine.
Exhale,
Bend your knees,
Forward fold.
Roll yourself up.
Inhale,
Reach your arms high.
Exhale,
Bend your knees,
Forward fold.
Flat back.
Benjen is powerful.
Ground Japan.
And step your left foot all the way back.
Low lunge.
And say hello to you.
And lift your back knee off the mat.
Tap back,
High plank.
Engage your belly.
Hold here for one deep breath.
Knees to the mat,
Shift your weight forward and release your chin,
Your chest,
Your belly.
Inhale,
Babe cobra.
And it's Hillary's.
Push into the mat.
Downward facing dog.
If you can,
Try to release your heels towards the mat at this time.
And find stillness.
Keep breathing,
Focus on your breath.
Around your spine forward Chaturanga.
Up for facing down.
Release your body into downward facing dog.
Lovely.
Inhale,
Reach your right leg high,
Bend your knee,
Step forward.
In a hella island.
And bend your front knee deeply.
Exhale release and step forward inhale flat back Bend your knees forward fold.
Roll yourself up,
Mountain pose.
Arms up.
Then Janice Power found you.
Flatback Bend your knees,
Forward fold.
Take two steps all the way back.
High plank,
Exhale chaturanga.
For fishing dog.
And release your body into downward facing dog.
Lovely.
Let's switch sides.
Reach your left leg high,
Bend your knee and step forward.
Violent.
Sit low with your hips out.
Exhaling deeply.
Step forward.
Flat back,
Lengthen through the spine,
Reach your forehead forward.
Bend your knees forward,
Roll yourself up,
Head relaxed,
Inhale reach arms high Open your chest.
And with gratitude release your body into fuller form.
Vlad back.
Vengeance,
Power fold,
Two steps back.
A high plank.
Exhale,
Chaturanga.
For fish and dog.
Downward-facing dog.
Lovely release knees to the mat Sit on your heels.
Receiving your legs in front of you.
Release your body all the way down to the mat.
Extend your left leg,
Right knee to your chest,
Hug your knee.
And to bestow the love.
Extend your right arm to the side.
Supine twist.
Inhale through your mouth.
Exhale,
Bow.
Exhale out.
Surrender into this moment.
It is your moment to slow down.
Come back to center Switch sides,
Extend your right leg.
Left knee to your chest.
And when you are ready,
Twist to the right.
Come back to center Extend your both laps.
Reach arms over your head,
Give yourself a big,
Big stretch.
Stretch your body as much as you can.
And bend one knee at a time.
Roll over to one side,
Push into the mat,
Lift yourself up Find a comfortable seated position.
And let's finish our practice with one big breath.
Inhale,
Open your palms,
Reach your arms to the side and all the way up to the sky,
Over your head.
Exhale,
Hands at your third eye.
Take one more deep breath in.
And release your hands in front of your heart.
Namaste.
Thank you so much for being today with me.
I hope you're feeling more relaxed.
You're feeling more space into your body and you are ready to start a new day.
Namaste.
