Welcome to your slow flow moving meditation.
Go ahead and grab two blocks and a mat for your practice today.
You can always improvise if you don't have blocks by using miscellaneous objects around your household.
Be sure that you have a lot of space around you so that you're not bumping into anything throughout the practice.
Removing shoes,
Socks.
We'll begin by rolling out your mat.
Getting started by coming into a tabletop position.
Come down onto all fours.
Ensure your knees are directly beneath your hips.
Knees about hips width distance.
Wrists directly underneath your shoulders.
Palms are pressed firmly into the mat.
Shoulders relaxed on your back.
Begin to bring awareness to your breath.
Inhale cat-cow.
Relax your belly.
Draw your heart forward through your chest.
Lifting your neck slightly as you draw your gaze towards the ceiling.
Exhale slowly drawing your belly in towards the back of your spine.
Rounding your back through your thoracic spine.
Gazing softly towards the earth beneath you.
Repeat this three more times linking breath to movement at your own pace.
Can you accentuate and exaggerate each posture linking breath to movement?
Inhale fully as you draw your chest forward and exhaling completely hollowing out your belly.
Drawing your navel to your spine.
Rounding out your back.
When you've repeated this three times come back to a neutral spine.
Extend your right foot forward between your hands.
Stack your front knee directly over your ankle.
Lift your left knee off of the ground and breathe.
Runners lunge.
You can grab your blocks if you like to place beneath your hands if you have them.
Inhaling your shoulders up to your ears around and down your back.
Sinking into the hips.
Warming up here.
Feeling the stretch in your so heads and your hip flexors.
On your next exhale drop your left knee back down to the earth.
Step your right foot back to meet your left.
High plank.
Breathe.
Taking that to the other side.
Step your left foot forward between your hands.
Runners lunge.
Keep your front knee stacked directly on top of your ankle.
Curling the back toes under as you lift up through your chest.
Roll your shoulder blades up around and down away from your ears.
Sinking into the deep stretch in your hips.
Take another deep breath in.
Exhale.
Step forward with the right foot.
Come into a forward fold at the top of your mat.
Uttanasana.
Bend your knees as much as you need to so that you can press your hands firmly onto the ground or blocks beneath your hands.
Breathe.
Let go of any tension here.
Maybe you bend one knee after the other.
Maybe you rock your head from side to side.
When you are ready take those blocks out from beneath your hands if you have them here.
Inhale.
Lift your chest halfway pressing your palms into your shins or thighs.
Core is engaged.
Shoulders are relaxed down your back.
Gaze is down or slightly in front of you.
Taking any creases out of your neck here.
Exhale.
Bow down to standing forward fold.
Uttanasana.
One more time.
Inhale.
Halfway lift.
Exhale.
Bow down.
Standing forward fold.
Allow anything that has accumulated to release from your spine and through the crown of your head.
Inhaling slowly to standing one vertebrae at a time.
Your head is the last thing to rise.
Coming to standing.
Relaxing your shoulders down your back.
Exhale.
Bring your hands to your heart center.
Breathe here.
Inhale.
Mountain pose.
Sweep your hands up towards the ceiling.
Hips are square to the front of your mat.
Heart shines out.
Chest lifts.
Core is engaged.
Inhale.
Exhale as you swan dive forward.
Standing forward fold.
Inhale.
Halfway lift.
Exhale.
Bow down.
Standing forward fold.
Step back with your left foot to runner's lunge.
We've been here before.
Step your right foot back to meet your left high plank.
Now knees come down to the earth.
Breathe.
Tuck your biceps in slightly to hug your ribcage.
Inhale as you shift forward exhale slowly lower down all the way to the mat.
Inhale.
Upward facing dog.
Press the tops of your feet into the ground beneath you as you press into your hands to lift your chest up.
Gaze is forward.
Shoulders are relaxed down your back.
Core is engaged.
Exhale.
Downward facing dog.
Tuck your toes under.
Send your hips up and then back towards the ceiling.
Squeeze your biceps in towards one another as you press your hands firmly into the mat bringing your belly button in towards your spine.
Inhale.
Look forward.
Exhale.
Travel to the top of your mat.
Standing forward fold.
Inhale.
Reverse swan dive.
Lift up.
Reach up.
Bring your hands to heart center and breathe.
Inhale.
Mountain pose.
Reach your hands up towards the sky.
Exhale.
Swan dive forward.
Standing forward fold.
Inhale.
Halfway lift.
Hands to shins.
Imagine a long line of energy from the base of your spine to the crown of your head.
Exhale.
Bow down.
Standing forward fold.
This time take a step back with your left foot.
Runner's lunge.
Step your right foot back to meet your left.
Plank pose.
You can modify if you need to by bringing your knees down to the earth.
Listen to your body and take what you need here without shame or judgment.
Inhale as you shift forward.
Exhale.
Lower all the way down.
Inhale.
Upward facing dog.
Lift through the chest.
Squeeze your shoulder blades in towards one another.
Press through your hands.
Core is engaged.
Exhale.
Downward facing dog.
Tuck your toes under.
Send your hips up and then back.
Inhale.
Shift your body weight forward.
Exhale.
Lower down.
Inhale.
Upward facing dog.
Un-curl the tops of your toes.
Heart lifts up through the chest.
Exhale.
Lower down to the mat.
Curling the toes under.
Inhale.
Exhale.
Downward facing dog.
Deep breath in.
Open mouth exhale.
Let it go.
Your body should start to feel warm now.
Heating up from the inside out.
We'll flow like that one more time.
A little bit faster.
Finishing each posture completely.
Making sure you are breathing.
Licking breath to movement.
We flow like water.
Inhale.
Shift your body weight forward.
Exhale.
Slow motion.
Lower your body all the way down.
Inhale.
Upward facing dog.
Heart lifts.
Exhale.
Lower the body all the way down.
Inhale.
Curl your toes under.
Exhale.
Downward facing dog.
Beautiful.
Inhale.
Look forward.
Exhale.
Travel to the top of your mat.
Standing forward fold.
Breathe.
Ground your feet.
Root your feet into the earth as you reverse your swan dive.
Inhale all the way up.
Exhale.
Hands come to heart center.
Inhale.
Sweep the arms up overhead.
Exhale.
Swan dive forward.
Standing forward fold.
Inhale.
Halfway lift.
Exhale.
Standing forward fold.
Bow down.
Now take one of your blocks if you have it to the outer edge of your right foot.
Step back with your left foot.
Ground the left heel down to the earth to a 45 degree angle.
Pressing into the outside edge of your left foot.
Right toes are facing forward at 12 o'clock.
Warrior two.
Rise up.
Cartwheel your arms open to a T.
Hold and breathe.
Deep inhale.
Exhale.
Sit down into your hips one inch further.
Press that knee,
The right knee,
Away from center.
Hold and breathe.
Lengthen through your fingertips.
Squeezing your shoulder blades together.
Gaze is over your front middle finger.
Breathe.
Take an extended side angle.
Bend your right forearm onto your front quad.
Left arm reaches up and over your head.
Spine is long.
Core is engaged.
Left bicep is up towards your left ear.
Breathe here.
Bring the right fingertips down to the block outside of your right foot.
You can adjust the length of the block if you need to.
Now straighten your right leg.
Triangle pose.
Trikonasana.
Hold and breathe.
Inhale.
Re-bend your front knee.
Exhale.
Reverse warrior.
Right fingertips lift up towards the sky as you place your left hand gently on the back of your left thigh.
Hold and breathe.
We will do that again coming back to warrior two.
Maintaining the 90 degree bend in your front leg.
Extended side angle.
Side body stretch.
Placing your forearm on your upper thigh.
Breathe.
Right fingertips down to the block.
Trikonasana.
Lengthen your left arm towards the sky as you straighten your front leg slowly.
Shine out.
Tuck your tailbone.
Create space by engaging your pelvic floor.
Core is engaged.
Relax the breath.
On your next inhale,
Reverse warrior.
Re-bend your front knee.
Right arm reaches up.
Left hand placed gently onto the back of your left thigh.
Ringing out your internal organs.
Lifting through your chest.
Exhale as you cartwheel your hands down towards the front of the mat.
Pivot on the back toes.
Slowly moving into a high plank.
Step your right foot back to meet your left.
Inhale,
Shift forward.
Exhale,
Slowly lower down to the mat.
Bringing your knees onto the earth if you need to here.
Inhale,
Upward facing dog.
Press into your palms.
Lift up.
Shine your heart forward.
Exhale,
Lower down to the mat.
Inhale,
Tuck your toes under.
Exhale,
Downward facing dog.
Send your hips up and then back.
Inhale,
Look forward.
Exhale,
Low lunge.
Step your left foot between your hands at the top of your mat.
We've been here before.
Now ground that right heel onto the earth,
Taking this on the other side.
Bringing your block to the outside of your left foot this time if you have it.
Inhale,
Rise up.
Cartwheel those arms open to warrior two.
Hold and breathe.
Can you sink your hips one inch lower?
Keeping your form,
Left knee directly over left ankle.
Press your left knee away from you.
Extended side angle.
Place your left forearm onto your front quad.
Ground down through the outer edge of your back foot.
Reach down for that block if you have it.
Extend the right fingertips up towards the sky.
Now,
Straighten that left leg slowly.
Trikonasana.
Open the heart.
Shine out as you press firmly into the block or the earth beneath you.
Hold and breathe.
Inhale,
Re-bend your front knee.
Exhale,
Reverse triangle.
Engage the navel to protect your lower back.
Lift your left arm up towards the sky and then back as you place your right hand softly on the back of your right thigh.
Gaze is up towards the ceiling.
Inhale.
Exhale.
Warrior two.
T out your arms,
Shoulders relaxed down your back.
Hold and breathe.
On your next inhale,
Trikonasana.
Reach your left fingertips down towards the ground or a block as you slowly straighten your front leg.
Reaching your right fingertips up towards the sky.
Inhale.
Exhale.
Reverse warrior.
Re-bend your front leg.
Right arm comes down onto the back of your right thigh.
As your left arm reaches up,
Breathe into your side body.
Feel your throat chakra open as you send your gaze up and back.
Inhale.
Exhale.
Cartwheel your hands down to the top of the mat.
Gentle vinyasa.
Step back into a high plank.
Inhale.
Shift forward.
Exhale.
Lower down.
You can always bring the knees down to modify.
Inhale.
Upward facing dog.
Uncurl the tops of the toes.
Lift up through the chest.
Shine your heart out in front of you.
Hold here.
Shoulder blades melt down into the back.
Maybe you only come up halfway,
Taking what you need to here to maintain proper form.
Inhale.
Exhale.
Lower all the way down.
When you're ready,
Press the hips back.
Take a child's pose by bringing your big toes together as you splay out your knees wide,
Sending your hips back to meet your feet.
Core is engaged.
Lengthen your arms out in front of you.
Maybe crawl your hands out in front of you one inch further.
Hold and breathe.
When you're ready,
Curl your toes under and on your next exhale meet in downward facing dog.
Deep inhale.
Open mouth exhale.
Let it go.
Inhale.
Look forward.
Exhale.
Travel to the top of your mat,
Standing forward fold.
Bring your hands to your hips.
Root down through your feet.
Inhale as you rise up slowly.
Shoulders come up,
Back,
Around and down.
We will now hold some postures and balancing series before we make our way down to the mat.
Exercising our balance,
Begin by rooting down into your left foot.
Right knee lifts up.
Interlace your fingers.
Draw your fingers underneath that right kneecap.
Breathe.
Deep inhale.
Exhale.
If you like,
You can draw the knee in one inch closer to your chest,
Massaging the ascending colon on your right side,
Keeping your focus.
Now,
Slight transition.
Bring the sole of your right foot to meet the inner calf of your left.
Or you can draw the sole of the foot above the knee to your inner thigh.
Be sure to avoid the kneecap here.
Tree pose.
Bring your hands to heart center.
Press the sole of your inner foot firmly into your inner thigh or inner calf.
If you fall out,
That's okay.
Just come back into it.
Cores engaged.
Deep inhale.
Exhale.
Release that right foot down.
We'll take that to the other side.
Root down now into your right foot.
Left knee lifts up.
Interlace your fingers and place your fingers beneath the left kneecap.
Breathe.
Now,
If you want to draw the knee in even closer,
Bend at the elbows and start to draw the knees in.
Taking in one more breath.
Transitioning now into tree pose.
Bring your left foot to your inner thigh or calf.
Again,
Avoiding the knee here.
Bring your hands to heart center.
Find your drishti,
Your point of focus in front of you.
Gaze is soft.
Core is engaged.
Tuck your tailbone.
Can you create space?
By strengthening your pelvic floor,
Lift up through your chest.
Breathe.
Inhale.
Exhale.
Go ahead and release that foot down,
Shaking out your hands and your toes.
Bringing your hands to heart center.
Inhale.
Sweep your arms up overhead.
Exhale.
Swan dive forward.
Bow down.
Standing forward fold.
A few options here.
Ensuring that your feet are first hips width distance.
Take the peace sign fingers and hook the big toes as you fold forward,
Drawing your chest into your thighs.
Core is engaged to protect your lower back.
Another option,
You can bring your hands behind you,
Grabbing on to the backs of your calves or ankles,
Keeping your core engaged as you draw your chest one inch closer to your thighs.
Breathe.
Draw the crown of your head to the earth.
Let it fall forward,
Allowing yourself to release any excess residual tension here.
When you're ready,
Release your hands to the mat.
Inhale.
Halfway lift.
Exhale.
Standing forward fold.
Making your way into a downward-facing dog.
Deep inhale.
Fill up.
Oh open mouth exhale.
Let it go.
Inhaling one more time through your nose in unison.
Exhale through your mouth.
Open wide.
Let it go.
Now bring the knees down to the earth and press the hips back,
Coming back into a child's pose.
Take full,
Two full cycles of breath here,
Pressing your forehead into the mat or a block,
Releasing any tension.
This is a super grounding pose that you can always come back to.
It's super restorative.
After you've completed two full cycles of breath,
When you're ready,
Inhale the body up.
Swing the legs around in front of you.
Draw your knees in towards your chest as you slowly lower down and with control all the way to your mat.
Bring your knees to the right.
Excuse me.
Bring your knees into center and then swing them out to the right side.
As you gaze towards the left side of the room,
Your shoulder blades are pinned down to the mat.
We're wringing out your spine here.
Breathing in through the nose and out through the mouth.
We'll take that on the other side.
So when you're ready,
Bring your knees back to center and over to the other side for a spinal twist.
Gaze is now softly to your right.
Knees to the left.
Deep inhale.
Open mouth exhale.
When you're ready,
Extend your body all the way down to the mat to Shavasana,
Corpse Pose.
Adjust your body so you're completely and utterly relaxed.
Shoulders down your back,
Legs out long,
Lower back is imprinted on the mat.
Maybe you bring the soles of your feet together as you splay out your knees.
Whatever you need here to get comfortable,
Breathe.
Find stillness.
Acknowledge and honor the fact that you showed up for yourself today.
You can stay here as long as you need to,
But if you are ready to continue with your day,
With your eyes closed,
Come into a fetal position on either side.
Taking your time,
Pressing up to a seated easy pose.
Legs crossed,
Feet tucked underneath.
Sit a little bit taller.
Lengthen through your spine.
Chest lifts.
Bring your hands now to heart center.
Breathe into your heart space.
Breathing in compassion for yourself and for others.
Bringing your hands now up to your third eye center,
The space between your brows,
Your seat of intuition,
As we bow forward and say,
Namaste.
