Welcome to this yoga practice for connecting and coming back to yourself.
Let's start in Child's Pose Balasana.
Open the knees wide and sit your hips back towards your heels.
Stretching your arms long.
Come onto all fours,
Your neutral tabletop.
Taking some cat and cows here.
Inhaling for cow and exhaling for cat.
Come to stillness and let's set up for puppy.
Walk your hands forward and sink your chest towards the earth.
Option for your hands to come into a prayer position.
Take whatever depth feels nice here.
Breathing long,
Slow breaths.
Carefully come out of your heart opener and let's step back into downward dog.
Press into your palms evenly,
Bend your knees,
Pedal out your dog to stretch through the calves.
Inhale your right leg back nice and long and let's step it forward between your palms for a high crescent.
Bend into your front knee.
Arms up,
Nice and strong.
Shoulders melt away from the ears.
Feel into your power and strength here.
Now carefully step your left foot forward into Extended Mountain.
Arms stay up.
Then bring it into Vrikshasana or Tree Pose.
Your hands can come to prayer.
Find your Drishti.
Your non-moving point in front of you to help you with balance.
Now carefully,
With control,
Step the foot back down.
Shake it out if that feels good.
And let's go to the other side.
So step your right foot back into high crescent.
Arms strong towards the sky.
Feel your core supporting you here.
Then step forward into Extended Mountain on the other side.
Coming into tree.
Connecting again with your Drishti,
Connecting with your center.
Your stability.
Your strength,
All of it is here.
Bring everything down and let's set up for yogi squats malasana.
Bring your feet wide,
Toes slightly pointing out,
And sit your hips down.
Hands in prayer.
Your chest is proud.
Option to take some side reaches here.
Then find your thunderbolt pose,
Sitting on your heels.
Bring your arms behind your back.
You can hold onto opposite elbows and just feel the opening through the chest.
Option to take a reverse prayer here if it feels good on your wrists.
Let's release and shake out our wrists a bit.
Now come into a seated forward fold.
So legs long in front of you with a micro bend in the knee.
Let's inhale our arms up and exhale to reach forward.
Wherever you can hold on to is perfect.
No forcing.
Let's slowly come out and make our way onto our backs for a quick bridge.
Planting your feet under your knees.
Inhaling to lift the hips.
And then exhaling to slowly lower everything back down.
Slowly come up to seated.
We'll finish this short practice with a Drishti meditation.
So in your comfortable seat.
Find one point in front of you to gently focus your gaze.
Your eyes can be soft,
Downward.
Your palms can face downwards as well for grounding energy and helping you go inward.
Notice your body on the mat.
Notice what it feels like to simply be here with yourself.
Breathing through the nose.
Slowly open your eyes.
Inhale your arms up to the sky.
Exhale,
Hands to heart in prayer.
Thank yourself for making the time to be here.
I hope you have a beautiful day.
