Growth | 15-Minute Slow Flow Yoga For The Waxing Moon

17:23

Growth | 15-Minute Slow Flow Yoga For The Waxing Moon

Rated

5

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

102

Join me in this accessible 15-minute sequence. You’ll be invited to flow slowly and mindfully while you consider what it feels like to trust yourself and your path. All you’ll need is a yoga mat and pen and paper if you’d like to journal. This slow flow class, perfect for when the Moon is waxing – meaning that it is growing brighter – or when you’d like to nurture yourself and your dreams.

Mindful Awareness Yoga Mindfulness Self Trust Intention Setting Reflection Moon Phases Nurturing Intuitive Movement

Meet your Teacher

Barcelona, Spain

Meet your Teacher

Barcelona, Spain

Transcript

Hi, I'm Laia Bove. Welcome to this class for the waxing moon or for any time when you're wanting to pause and check in with your growth. The waxing moon is the time of the lunar cycle when the moon is growing brighter. And this is why it is related to this time of how can I start to take action to truly connect with myself and fulfill my dreams, My goals, My aspirations, My intentions. So all you need for today's practice is a yoga mat, Your precious self. And if you want a journal toward the end, You could also have a notebook and a pen, But none of it is necessary. So we'll start the practice in child's pose. Bring yourself to Connect the big toe, Separate your knees a little bit and send your hips back toward the heels or toward a cushion. And you can make a pile with your hands and rest your forehead there. Or you can extend your arms forward and take your forehead to the ground. It's up to you. Just give yourself a moment to settle. Perhaps wiggle, Move around just a bit. Until you find a place where you can be still just for a couple of moments. Inhaling deeply. Exhaling completely. Letting yourself arrive. Right here right now. Taking a moment to check in physically, Mentally, And energetically. Breathe in deeply. And breathe out completely. Extend your arms forward if they're not already there. Come up to your fingertips as you lift your elbows and your wrists off the floor. Inhale, Lift your forehead up, Gaze forward. Exhale, Pose, Walk down. Again, Inhale, Lift your chest, Lift your gaze. Exhale, Pulse down. One more, Breathe in. Breathe out. Inhale, Press into your hands, Shift your weight forward. Exhale and align your knees underneath your hips, Hands underneath your shoulders. Spread the fingers wide and grip through the fingertips. And take a moment here to move in any intuitive way that feels good. Maybe you take a couple of circles. With your body. Perhaps you move back and forth or you arc and round. There's no right or wrong, Just make sure that if you're taking circles, You go first one way and then the other. Notice your breath and allow it to lead the way in which you move. Pause at the center. Inhale. Exhale, Tuck your toes under, Send your hips toward the heels and perhaps stay with the hands on the floor or walk your hands up as you lift your torso. Inhale, Reach your arms out and up, Interlace your hands overhead. Exhale, Bring your elbows in front of you and take a moment to move your wrists either in circles or circle eight. It's whatever feels best for you at this moment. One way and then the other, Breathe in. And breathe out. Release the hands, Shift your weight forward as you move your knees slightly back, Finding a knee plank. Rotate your inner elbows forward, Engage your core, Inhale. Exhale, Slowly lower down to your abdomen. Keep your hands underneath your shoulders, Point your toes back. Inhale, Press your hands and slowly wave your spine up. Exhale, Wave back down. Again, Inhale, Wave up. Exhale, Wave down. One more. Inhale, Press up. Exhale this time, Bring your hips back. Walk your hands back a little bit and remain in tabletop or tuck your toes, Send your hips up and back and come to downward facing dog. Wherever you choose to be, Take a moment to Settle in to move, To breathe. Inhale. And exhale. From downward dog or from tabletop, Your choice. Inhale, Take your right leg behind you. Exhale, Right knee to the chest, Right foot between the hands. Perhaps you grab your ankle with your hand and help it a little bit. And then lower your left knee down to the floor if it's not already there. Pivot your left foot over toward the right side diagonally. Press through the front foot and as you lift your chest, Inhale cartwheel your arms up and around, Right arm forward, Left arm back. Exhale, Settle into the pose a bit more. Breathe in. Breathe out. Breathe in to lengthen. Breathe out right forearm to your right thigh or right fingertips on the inside of the right thigh, Reaching toward the floor. Left arm can reach straight up toward the sky or maybe forward over the left ear. Breathe in. Breathe out. Bring your arms parallel to the floor, Gaze forward, Inhale. Exhale, Curl your hands to the inside of your right foot. Pivot your left leg until it's straight back again and heel to your right foot a little out to the side. You can stay here or tuck your left toes and lift your left knee off the floor and move back and forth. And just check in, How does this feel? One more breath, Inhale. Exhale, Bring your right leg to meet the left. Either knees to the floor or not, It's up to you. Breathe in. Breathe out, Maybe you're in tabletop or in downward dog. Inhale, Take your left leg down. Exhale, Left knee to the chest, Left foot between your hands, Right knee to the ground if it's not already there. Take a moment to settle, Inhale. Exhale, Pivot your right foot a little over to the left, And then cartwheel your arms up and around. Left arm forward, Right arm back, Breathe in. Breathe out, Settle into this variation of warrior two. Feel your strength. Your intention. Breathe in. Breathe out left forearm to your left thigh or left fingertips on the inside of the left thigh, Right arm straight up. Or over your right ear. One more breath wherever you are. Inhale. Exhale. Inhale, Rise back up, Arms parallel to the floor. Exhale, Cartwheel the hands to the inside of your left foot. Pivot your right foot back again and heel toe your left foot a little bit to the side. Keep your right knee on the floor or maybe lift the right knee and move back and forth. Breathe in. Breathe out. One more inhale. And on the exhalation. Either find a child's pose, Big toes together, Knees wide, Or maybe you find a downward facing dog. One's no better than the other. Again, Just taking this moment, This practice to check in, How am I doing? Am I keeping my promises to myself? Am I moving in the world in a way that supports what I truly want? Not as a way to criticize or judge yourself, But just awareness. One more breath, Inhale. Exhale. On your next inhalation, Press yourself up. Align the knees, Tuck your toes under and send your hips up and back for Adho Mukha Svanasana, Downward Facing Dog. Breathe in. Breathe out. Bend your knees deeply, Gaze between your hands, Inhale. And on the exhalation, Take as many steps as it takes. To come to the top of the mat. Feet parallel to one another, Fingertips to the floor, To your shins, To your thighs. Inhale, Lengthen, Flat back. Exhale, Allow your knees to bend as you fold over the legs. So that your torso can kind of relax on the thighs. Catch opposite elbows or let your arms dangle, Whatever feels best for you. Breathing. Breathe out. Press through the feet, Inhale, Rise. Take your arms out and up overhead. Exhale, Palms together in front of the heart, Or if you'd rather, One hand to your heart, One hand to your abdomen. Take a moment to sway back and forth, Or to find stillness, Breathe in. Breathe out. And I invite you to repeat within or out loud. I trust myself. And my path. I trust myself. And my past. Release the arms, Open your eyes, Inhale, Reach your arms. Exhale, Fold forward, Relax your head down. Inhale, Lift your chest halfway. Exhale, Step your left foot back. Pivot your left heel down to the ground, 45 degrees. Draw your right hip back toward the left heel. And eventually inhale, Rise up, Cartwheel your arms up and around, Left arm back, Right arm forward, Breathe in. Breathe out, Settle into the shape or rearrange until you find yourself nice, Comfortable and stable. Inhale. Exhale. I trust myself and my path. Breathe in. Breathe out, Cartwheel your hands down to the inside of your left foot, Left fingertips stay on the floor, Pivot your left heel to face up to the ceiling. Inhale, Right hand to your right thigh as you twist, Or maybe right fingertips up. Exhale, Right hand frames the outside of your right foot. Breathe in. Breathe out, Step forward. Inhale halfway. Exhale fold. Inhale rise, Stretch up. Exhale, Fold forward. Flap back to breathing. Exhale, Step your right foot back this time, Pivot your heel down to the floor 45 degrees and plug your left hip back toward the right heel. Take a moment to find your stability and on your inhalation, Engage your core, Rise up. Cartwheel the arms, Right arm back, Left arm forward. Inhale. Exhale settle into your warrior two Breathe in. Breathe out. I trust myself. And my path. Inhale. Exhale, Cartwheel the hands down to the inside of your left foot, Right heel points up toward the ceiling, Right hand stays down, Inhale, Left hand to your left thigh as you twist a little, Or perhaps you reach your left arm up, Inhale. Exhale, Left hand to the outside of the left foot, Right foot steps forward, Flat back to within. Breathe out to fold. Inhale, Rise, Stretch up, Reach. Excel for I trust myself and my path. Inhale, Flat back. Exhale, Hands to the ground, Step back to a plank. Breathe in here. Breathe out, Lower your left knee. Right heel comes flat to the floor. Maybe your left foot moves a little to the left for more stability. Inhale, Right hand reaches up. Perhaps straight up to the ceiling. Perhaps straight over your right ear. Inhale. Exhale, Right hand down. Flag to plank. Inhale here. Exhale, Right knee down. Left heel down, Right foot moves a little to the right, Right hand grounds, Inhale, Left hand straight up. Or over the left ear. One more breath, Inhale. Exhale, Left hand down, Plank pose. Inhale here. Exhale, Knees to chest, Chin or nice slow controlled chaturanga float before you find the floor Inhale, Lift your chest, Upward facing dog. Exhale, Big toes together, Knees wide. Child's pose, Balasana. Deep breath in. Long, Slow breath out. Where can you trust yourself and your path? Just a little bit more on your mat and off of it. One more breath. Let it go Your next inhalation. Begin to press yourself up. Allow one hip to surrender to the floor and bring your legs around. Bring your feet a little bit wider than your hips and let them windshield wiper a little bit from side to side, Inhale. And exhale. Bring the soles of the feet toward one another and your feet could be close to your groin or a little further forward, It's up to you. Inhale, Lift your chest. Exhale, Leading with the heart, Melt forward. Relax your head down. Let yourself remain here in stillness or maybe sway a little side to side. Deep breath in Long slow breath out. One more inhale. And exhale. And then start to press yourself back up. And I invite you now to perhaps bring yourself to lay down. Or if you wanted to journal, This is your opportunity to do so. So grab your pen and paper. Or get comfortable to just reflect on the following prompt. But first, Just take a couple of breaths, Settling in. And then ask yourself. What small step? Can I take today? To get me closer to my goal. My dreams. My desire, My intention. Consider what tools you have to nurture your passion. Consider what actions you can take. To create the motivation you seek. Just like the waxing moon. How can you invite yourself to get brighter and brighter? Breathe as you reflect or as you write. Of course, If you have extra time, I invite you to remain with this reflection for 2 or 3 more minutes. Otherwise, Take a moment to finish writing, To finish your meditation. And as you start to bring movement back into the body, Bring yourself to a comfortable seat so that we can. Close this session together. Allow your hands to rest on your lap or your knees or maybe bring one hand to your heart. One hand to your abdomen. Let your gaze soften or perhaps close your eyes. And as you breathe here. Just notice. And repeat three more times within. Or out loud. The mantra, The affirmation we use for this practice. I trust myself and my path. I trust myself. And my path. I trust myself. And my path. Deep inhalation. Long, Slow exhalation. Once you feel ready, You can release your hands. You can open your eyes again. I hope that you have enjoyed this class for the waxing moon and that you come back to it anytime that you are ready to check in with your growth, To see how you're doing and to encourage yourself to continue moving forward in your dreams. If you've enjoyed this session, Please consider subscribing and check out the next class in this series. Until we meet again, Take care.