hi welcome to my studio in New England my name is DD today is going to be a
intermediate practice now we're just going to go ahead and get right to it
we're going to come on to our hands and knees inhale right into a cow lift the
tailbone exhale round your back lengthen the tailbone then in here
squeezing the shoulder blades exhaling into cat push the floor away a few more
times on your room inhaling a cow annex killing for cat try to focus on how the
body feels as you move listening to what your mind tells you about your body few
more times here and then on your last cat go ahead and tuck your toes why on
your knees a little bit and go right into your child's pose or I like if I
head down to the floor and allowing and you know get a bus to go down into the
floor anything that creates stress in your life imagine that hole sucks it
right out relaxing your shoulders
let's start to deepen your breath here
you might be able to expand your whole chest on an inhale and exhale let
yourself settle more onto your mat
oh come right back into table walking your hands forward I like to have my
fingers a little bit to the edges if I'm at so the mathematically goes in
perfectly straight just a little bit so I'm pressing on the base of my thumb and
my first finger I'm gonna tuck my toes and you lift my hips and go right into a
DeLuca shavasana stretching now I'm bending your knees and alternating the
band two straight legs bicycling and I'm just warming up here shake out the head
band both knees stretch out to torso long breaths here again listen to your
body bending the knees and walk your feet up to the front of the mat inhale
come high Oh chi-su and squeeze the shoulder blades back then point the kind
of the heads to the room in front of you other wild funny and exhale fold over
your legs and shake out your head a little bit and then they're gonna Bend
in t knees a little bit arms out to a tee come up the flat back
and extend your arms up overhead exhale release down I'm gonna warm up my
shoulders a little bit and here let's done yep overhead exhale we'll be some
bag alongside your body be sure to lengthen your tailbone down
engage your belly lifting kneecap inhale extend your arms up exhale release them
down find a spot in front of you to stare at inhale reaching up overhead
exhale releasing back down and focusing on that drifty point where I allowed you
to come to the present moment inhaling up exhaling with these down two more
time inhale extend up thanks this down and again soften your eyes
inhale extend up exhale release back down we're gonna just do a little bit
more movement into a spine gonna inhale extend your arms up overhead over you're
going to lengthen the tailbone engage the belly look up at the sky love it as
you reach for the sky and you're gonna kind of go behind you can bring the arms
behind you kindly creating a little bit of an arch I'm going to exhale you want
to round your back we're not gonna fold all the way over chin to chest and here
coming up but I've reaching for the sky now looking back and exhaling folding
over here to your base not all the way down just a little bit so I'm a psycho
doing cat cow in standing position inhale coming up and I clear round chin
to chest inhale come up this allows us to flex
and extend our neck and both to actions exhale come back down and yeah coming up
and exhale back down now we'll go ahead and inhale extend up we reach for the
sky maybe you look up a little more but keep that tailbone and lengthen exhale
fold over your legs as you fold over reaching hands down to the floor walk
your hands forward come on to fingertips look at your toes
Shippo and come onto your toes a little bit so you're lifting the heels
well then slowly release she heels down but you want the weight to be in the
balls of your feet the father of your feet
well relax your head to a.44 was bald and here coming high onto the fingers
squeezing the shoulder blades to a half forward fold
or you can just simply put your hands onto your shins and blow the shoulders
back exhale bringing your hands away out in front of you
it gives you sitting more room just fold over your legs keeping your legs
straight I'm Zarate come up with a flat back and
extend your arms overhead exhale release down
we're gonna do that two more times just like we we just did hey inhale could end
up exhale hinging fold bringing your hands have a bit of away from your feet
come onto your toes well actually had and then some of your heels down a
little bit the bulk of your weight is a new feast your piles up your feet and
then come high into your fingers look straight down at the floor as you
squeeze your shoulder place for half court fold or you can put your hands
onto your shin and then exhale fold over your legs arms out to a tee come on up
extend the arms overhead exhale over these damn again inhale extend up exhale
hinge and fold high unto your fingers ship into the ball of your feet and
relax the heels down and they will come high energy fingers squeeze the shoulder
blades to lift them up a little bit well bring your hands to your shins and I
exhale release shake out your head comes out to a tee
and come on up I'm gonna extend your arms overhead exhale release death now
placing your thumbs to the heart center into Anjali mudra and then II would
spend a little time paying attention to what your heart is telling you so that's
what we mean by feeling but I feel hot feels and listening to what our mind is
telling us about our body that is what helps us connect to our true self and
then we're going to do some sun salutations inhale extend up exhale hinging forward
inhale to your half way forward fold placing hands down as you bend your knees step
your left foot back step your right foot back into a plank pose
exhale lower your knees lower your chest down to the floor untuck your toes
bring your hands back squeeze the shoulders in and the elbows in and
lift up for a baby cobra push down on our toes exhale release
tuck your toes and go into table and make your way into our adho mukha shvanasana
downward dog. I'll just take some long deep breaths here just stretch it
out, you want to spiral your arms forward and squeeze the shoulder blades together
high onto your toes bend your knees and walk your feet up
inhale to a flat back and exhale fold. Arms out to a tee come up with a flat back and
extend your arms overhead exhale release down, inhale extend up exhale hinge
and fold inhale to a flat back exhale put your hands down step your right foot
back step your left foot back into a plank pose this time we'll lower it into
a chaturanga so hover over the floor untuck your toes and come to an upward
facing dog squeeze the shoulder blades together push on the top of your feet
lift up so your chest is drawing forward as shoulders go back and then
you can roll over your toes and go right into a downward dog, taking some long
deep breaths here
so again spiral your arms forward it's like you're bringing your bicep to the
front of the room and the biceps oh go in the back of the room so you're just
spiraling you're arms this way and then you want to lift up into your hips up to
the corner of them behind you inhale come high on your toes exhale bend your
knees and walk your feet up to the front of the mat inhale to a halfway lift
exhale fold over your legs shift onto the balls of your feet, inhale arms out to a tee,
come up with a flat back and extend your arms overhead and exhale release back down
again inhale extend up exhale hinge and fold inhale to a halfway lift and
exhale place your hands down step your left foot back step your right foot back
into a plank pose and exhaling all the way to chaturanga
untuck your toes and come up for an upward facing dog again
chest goes forward shoulders go back look straight ahead for now if you want
to look up a little bit that's okay as long as it's ok on your neck roll over your toes
and right into a downward facing dog taking some nice long deep breaths here
and engage your belly muscles here you want to lift them up
and your heels don't need to reach the floor but that's the direction you want to go
into its pushing heels down towards the floor the hips are going to go up to the
back of the room spiral your arms so that they're going forward so the bicep
are going forward to the front of the room and the back your arm is spiraling
back to the back of the room hmm relax your head come high onto your toes
inhaling here exhaling bend your knee and walk your feet up to the
front of the mat inhale to a flat back then exhale here
check out your head arms out to a tee and come on up extend your arms overhead exhale
release down one more time just like that inhaling up exhaling fold inhaling
halfway up exhale bend your knees place your hands down step your left foot back
step your right foot back into a plank pose make your way right into a
chaturanga hover over the floor untuck tour toes then come up for an upward facing dog
on the exhale back into downward facing dog we're warming up the body
not only stretching the body also creating a lot of strength we're
bringing in our thinking into the body allowing ourself to listen
listening to our intuition about what our body's telling us about it where is
it tight where is it weak where does it hurt
it's important to keep you safe
inhale higher onto your toes exhale, bend into your knees look forward as you walk
your feet up to the front of the mat inhale to a flat back and exhale fold
over your legs and shake out your head allow yourself but feel good here, arms
out to a tee then come up with a flat back and extend your arms overhead
exhale release back down we want to make sure our block is close to the
front of the mat so I'll put it right in the middle here. We're going to bend into
our knees lengthen that tailbone down and bring our arms up alongside our head
right alongside the ears I would be going into chair pose now you can sink as low
as you'd like but we're gonna be balancing on the left foot if we lift
the right foot we're gonna kick the right foot back and go right into a
warrior two so finding a nice alignment in warrior
two first so that you can stay safe, knee
over ankle heel to arch alignment right down there and I'm gonna push in
the back part of your back foot push in the big toe mound of the front foot, taking
both hands and place it into your lower back and then squeezing the shoulder
blades together, that allows you to bring your shoulders right over your hips
and now straighten your arms palms up to the ceiling to roll the shoulders
down towards the floor and warrior two and then bring in your arms so the palm
stays down back hand down onto the back thigh, front arm up to reverse to warrior
two nothing super deep, coming back up and into
the front elbow, place it on your front thigh and then extended side angle
you can look up at the sky coming back up again reverse your warrior two back
hand down front hand up coming back up right into a side angle, place it
right on your thigh or you can bring me hand down to the shin right I'm up at
the sky alongside your ear, roll the chest up towards the ceiling, coming back
up last one, reverse your warrior two back hand down, front hand up coming
back up maybe go all the way down to your ankle with
your left hand right hand up to the sky alongside your ear, spiral your chest up
towards the ceiling you keep your legs nice and engaged that's slowly coming back up
straighten your front leg back hand down front hand up this is reverse triangle
coming back up always listening to your body so slow down if you feel you're
unbalanced reach for the wall in front of you keeping your front leg
pretty much straight bringing your left hand down where it falls where you can't go
any more and the right hand goes up to the sky slowly coming back up and
reverse your triangle back hand down front hand up, coming back up reach for the
wall in front of you and right into triangle so left hands going down to the shin right
hand up to the sky
slowly coming back up one more time back hand down front hand up both
legs are straight, coming back up reach for the room in front of you and left hand down right
hand goes up to the sky, bend into your front knee a little bit come back to
warrior two and then you're going to parallel your
feet your feel are parallel and we're gonna do the
same thing on the opposite side back foot goes straight, the
front foot goes straight back foot goes in on an angle, bend into your front knee so
you're back into a warrior two again take your hands behind you to your lower
back and squeeze the shoulder blades together lengthen the tailbone down
extend the arms up and palms up to roll the shoulders down and then you can take
the arms the palms to face down, back hand down front hand up for reverse your
warrior two coming up find the front elbow place it on the front thigh, left arm up
for extended side angle
Coming back up reverese your warrior two coming back up right into another side ankle
you can take your hand down on the shin you can bring it up to the ceiling or
you can extend it alongside your ear extended side angle coming back up
one more time there reverse your warrior two coming back up
right into another side angle and extend it alongside your ear, coming back up
straighten your front leg back hand down front hand up for reverse triangle coming
back up reach for the wall in front of you and go right into your triangle, again always
going at your own pace, bring your third eye to study your body, that's
you're thinking eye, slowly coming back up reverse your triangle coming back up
and go into a regular triangle taking your time to keep your balance keep
yourself strong and then inhale reach for the sky as you reverse exhale go
right into a triangle oops then coming back up bend into your front knee
parallel your feet and then we're gonna go ahead and reverse side again so the
front foot's gonna go straight back foots gonna go on an angle, we're gonna
be reaching for the block in this one so we're going to take this slow, arms out to a tee, we're going right into a triangle,
so reach for the wall in front of you, place your hand down go into your triangle, we're gonna slowly bring our eyes
to see the front of our foot and the right hands going to go on the hips
the right hip, the front foot you want to make sure it's straight before you go
any further there's a tendency to go out or in so you want to try to keep it
nice and straight, push on the big toe mound so that you can really get a lot
of strength in your legs you're gonna bend your knee so that your knee is
directly over the ankle here, take your block put it like the
pinky side of your foot look down at your foot, come high and your back toes
and then you want to just bring your toes in a little bit, then you want to
take your block about five inches away it's on the high side and then you're
going to slowly shift forward to straighten your left leg and your right
legs gonna want to come up so find a spot on the floor to balance yourself
and then from here we want to roll the right shoulder up to the ceiling then
you want to roll the right hip up towards the ceiling flex the right foot
then you want to take the right arm up at the ceiling you can if you want to
stay here just stay here because you know it's your journey your yoga and you
want to find your yoga you can even look at me or you can even go up to the
ceiling depending on how balanced you feel and
then you want to look down at the floor, hand onto hip then you want to bring your
right hip to meet with the other hip so it's in line, level, the right hand
will go down to the floor you move your block to the sides a little bit left hand will
go down to the floor keeping your right leg up and then you're gonna fold over
your left leg and lift your right leg for a half split, bend your right knee and
have it meet your left, inhale to a halfway lift and exhale fold over your
legs, arms out to a tee and come up with a flat back extend the arms up overhead exhale
release bend into your knees and then we're gonna go ahead and make sure the
block is to the right side of your mat this time and right into chair pose find
balance into your right foot and step the left foot back into warrior two so
the same sequence over here inhale drop your back hand and front hand
up to reverse warrior two coming back up right into your side angle
inhale coming up reverse warrior two coming back up into another side angle
and lengthen the tailbone down towards the floor
coming back up reverse it again and then coming back up into another side angle
you can extend the arm up alongside your ear if you want you come back up
reverse your triangle going up reach for the wall in front of you, right into another
triangle I can go straight up alongside you yeah whatever feels right to you
coming back up oh god nice and slow so we can keep my balance we're in no rush
we're fighting your triangle coming up and again into a triangle then coming
back up you're going to parallell your feet we're gonna do the same thing on the opposite
side so the back foot now it's gonna go straight and the front foots gonna kick
back so you're in the opposite direction bend into the front knee so we do both
sides so that we can keep ourself balanced, arms out to a tee back hand down
front hand up for reverse warrior 2 coming up and then placing your left hand down
onto your shin or you know on your thigh you're going on your thigh it will go down
to your ankle right arm up what extended up alongside your ear coming
back up reverse your warrior two coming back up right into our extended side
angle coming back up and again reverse your warrior two and coming back up
right into extended side angle well gotta get it right one of these
days slowly coming back up straighten your front leg reverse your triangle
coming back up reach for the wall in front of you, go into your triangle going slow so
this do you can feel confident in your postures slowly coming back up reverse your
triangle and coming up into a regular triangle so we reach for
the sky extend your arm alongside your ear, whatever feels right to you coming
up one more time we reverse triangle and coming up into a regular triangle so we
reach for the sky open up yeah bend into your knees, come back into warrior two,
parallel your feet again and then this time we're going to go to the opposite
direction we're going to go right into a triangle, arms out to a tee, reach for the wall in front of
you hinge till you can't go any further then place your hand down the left arms
gonna go up to the ceiling triangle I'm gonna take this slow so left hand and go
on the hip look down at your right foot make sure it's nice and straight
bend into your front knee, you want to make sure it stays right over your ankle that
will help you get into this posture a little stapler you can grab onto your block put
your hand right on it and then you want to kick your left a little bit and then
you want to move the block off to the right, keep again check in with your foot
mine always tends to come in and then slowly shift forward straighten your
front leg keep looking down at the floor and then you can roll your left shoulder
up to the ceiling and then open your left hip up to the
ceiling flex the left foot if you feel good here you can extend your left arm
up to the ceiling you can look straight at me or you can even look up at the
ceiling it depends on how you're balanced some days this is hard for me
too, I don't feel that great today but that's okay and then you're gonna look down at the floor
you're going to level your hips bring your left hand down move your block off to the
side right hand goes down and then you want to hinge over your right leg and
lift your left leg up for a half splay and the right knee then place it next to
the opposite inhale to a flat back exhale fold and
shake out your head, arms out to a tee come up the flat back and extend your arms up
overhead exhale release down I'm gonna separate your feet about hips width
apart and let your toes go out a little bit we're gonna go right in to a squat,
bending into knees lower your sit bones right down to the
floor elbows it's gonna go inside your knee hands at the heart center in our
anjali mudrah and then push your hand so that your arms are parallel to each
other they are in line with each other so it kind of pushes your knees apart
and then lengthen the tailbone down as you lift your chest up just resting to
your malasana night for a moment cooling your breath taking your left hand
underneath the left knee to the floor right here can go up to the sky open up
as much as you can coming back to center again pushing these out and then the
other side right hand goes down to the floor on the inside of the right knee a
left hand goes up to the sky a little bit of a twist here come back to center
both elbows inside your knees, hands the heart center close your eyes listen to what
your mind is telling you about your body I know it's probably tough in this
position but listen and soften into those areas that it's telling you oh man
it's tight and then coming forward placing your hands down straighten your
knees and fold over your legs keeping your legs straight hands on to the
opposite elbow then go to rag doll, sway side to side whatever feels nice
forward and back if your legs are still tight you can just bend your knees a
little bit a little bit easier on your back
hello easier on your mind and then hands down come high onto your fingers so half
way up and then hands on to your hips, roll the shoulders back and come up with a
flat back bringing your feet together hands behind you to the lower back
squeeze the shoulder blades together as you start on lengthen your tailbone down
engage your belly muscles and then lift your chest and look up a little bit
squeeze your shoulder blades with just a teeny backbend here, slowly coming
back up, we'll do that again inhale I'm gonna kind of push the hips forward a
little bit but you're still lengthening the tailbone down and then squeezing the
shoulder blades together and lifting your chest and then looking up at the
sky if it's okay on your neck and then push your hips forward as you round the
back a little bit we're actually kind of creating a a curve in the opposite
direction and slowly come back up I going to head down to the floor we did a lot
of balancing pose so I'm not gonna do a balancing pose so we're gonna go ahead
and come down onto our hands and knees
I'm gonna come down onto our elbows interlace your fingers you don't want
your palms touching you want them separated so you have this kind of this
way kind of like this and you want your pinkies not on top of
each other you want them so that you don't feel the pain when you're down onto
the floor and your palms are separated you're going to tuck your toes and we're
going to go into dolphin pose so lift your hips up so like a lot like a
downward dog except with the arms down to the floor, push your ears so that
they're in line with the upper arms push down onto the forearms and again lift the
tailbone up to the back of the room and then you can straighten your legs when
you're ready, dolphin pose, squeeze the belly into your spine and release your
knees down and tuck your toes big toes together and just rest into your child's
pose, and you can rest your forehead onto your hands onto the mat whatever works
for you and then we'll come back to our dolphin if your wrists are hard on
you here, you can put your fingers down flatten them there's another version and
then go ahead and lift your hips up and back to the corner over behind you and
then you want to kind of shift your torso so that the inside of your upper
arms and then straighten your legs if you can experiment maybe can walk your feet
a little bit better a little closer to your arms a little bit better relax the
head but push the floor away and lift your shoulder blades up the shoulder
heads up and then putting your knees down and go into another child's pose
we're gonna come up and do it one more time so whatever version you like with
your hands and your arms as long your shoulders are in the same line as your
elbows, tuck your toes lift up your hips push your torso so it's between your
arms lift your hips up and back draw the heels down towards the floor again they
do not need to touch and relax the head and then you're going to lift your head a little bit
so you can look down at the floor you're going to walk your feet up a little bit and
then try to push yourself back gives you a little bit more strength in your upper
back now this is a this is a one of a variation to get into certain arm balancing
poses we're not going to do that today we're just working and building our
muscles and then release down and again to another child's pose
you slowly come back up and let's go into a stretch into a regular
downward-facing dog and stretch out the arms stretch out the
torso stretch out the legs this posture is so good for your entire body
you're neck gets stretched out too
remember to spiral the arms towards, so this would bicep you want to spiral
towards the front of the room, the bicep spiral back, between your upper arms and
exhale bring your knees back down keeping your toes tucked coming up onto
your knees if you need some padding go ahead and grab a blanket put it
underneath your knees placing your hands on your lower back I like to put my
thumb on my lower back my hands wrap around almost like I'm trying to grab on
to my pelvis, right on the wings the wings on each side then roll the
shoulders back a length of the tail bone down and push the hips forward and
we're going to do another backbend, looking straight ahead push the hips
forward lengthen the tailbone down squeeze the shoulder blades and start to
look up a little bit at the ceiling for camel pose long deep breaths here coming
back up now this is a stimulating posture so I go right into a child's
pose
let the weight of your head relax into the floor, if you feel dizzy this a
good place to be
I'm gonna come up and do that again, come up higher on to our knees again wrapping
on to the wing of your pelvis shoulders back lengthen the tailbone
down lift your chest push the hips forward
as your upper back we'll go backwards to a nice curve in your back,
this is a back bend and then look up if it's okay on your neck you can let it go
all the way back and then release, this stimulates the whole spinal cord so
it really excites everything in your spinal cords it's a nervous system, now
relax your head down
last one coming up preparing for your camel, so I like to have my hips right
over my knees at first, tucking my toes bringing my thumb on my lower part of
my back it's like where the dimples are and then wrap the fingers around
push the hips forward roll the shoulders back lift the chest and lengthen the
tailbone as you push the hips forward and then you can start to go back lifting
your head if it's okay on your neck you can even let it rest or you can just
look straight at the wall in front of you or whatever you're looking at, slowly
going back and again back into Child's Pose separate your feet and let
your forehead relax
and then slowly coming back up then again the stretch out into our downward
dog, a downward dog is always a good pose to go into after any kind of intense
stretches that you may experience to stretch it out
it's the go-to posture in my mind might be different for other people but you
can always check it out, then coming back down onto our knees and I'm gonna go ahead
and cross our lower legs, roll over our knees or you can go off to the side.
We're going to just do a little bit of abdominal work, hands behind the thighs, roll the
shoulders back come back a little bit onto your tailbone and then you want to
lift one knee and then I left the other squeeze the shoulder blades together
lift your chest you could look up a little bit
for boat pose squeeze the belly in and then you can release your arms off to
the side if that feels okay spread your toes and then release bringing the knees
in sit up nice and tall and just go side to side pull it through that again
Arms out to a tee, if you want to try it this way off to the side you go right
back to behind your thighs it doesn't matter, why as long as you feel a little bit
of a workout right, but stay and listen to your body, lifting your legs up you
can go as far as you like I'm not going to go straight today bring
the shoulders back lift the chest this is good enough for me today and
then slowly come back down other days I like to straighten my legs
but not today one more time coming up right into a
boat pose squeeze the belly in so you don't fall backwards, shoulders go back
palms up to the ceiling and then come back huh okay so straighten just the
left leg and hop the right foot over taking your
left elbow on the outside of your right knee right hand behind you lift up tall,
right shoulder behind you for a twist I like to put my left hand on to my right
shoulder and turning to the right, letting your neck go off to the right or you
head go off to the right so your moving your neck if it's okay you can do that
just kind of stretching out the neck a little bit coming back to center to the
other side the left foot goes on the opposite leg right leg is straight,
just try to remember to keep your straight leg active I have a tendency
together every time, so right elbow goes on the outside of the left knee and you
get a twist over to the left and then look over your left shoulder I like to
take my right hand and put it on my left shoulder
it just feels comfortable, I'm sitting up nice and calm breathing never forgetting
to breathe, I will come back to center now we're gonna go ahead and unwind a
little bit we're gonna slow down so if you've been doing Ujjayi breathing
that restrictive breathing in the back of your throat it's time to start
letting it go, arms alongside your body as you roll yourself down onto the floor
and then we're gonna go ahead and move my mic, knees into your chest, arms out to a tee and
I'd like to bring my feet back down lift my hips then go onto my right hip before
I drop both knees off to the side, take your right hand on top of the left knee
to give yourself a bigger stretcher pull into the lower back you can always look
over the left shoulder if that feels okay you can start to let go of the
abdominal muscles a little bit soften the face close your eyes
whatever works to get you to bring the third eye to the attention of your body
and your heart coming back to center we focus so much with everything that goes
on around us sometimes it's good just to tune in, shift on to the left hip, I'll shift
over to the left side left hand onto the right knee, look over your right shoulder
closing your eyes like I said allows you to just feel what the body feels like,
let your heart tell you too, it's amazing how so many people know what's wrong
with themselves before they even go to a doctor, because they listen to their
body but so many people don't cuz they don't they don't have the time they're
busy, coming back to center and then we're gonna go ahead bring the knees
back and into our chest again, we're gonna go into our final resting pose lengthening the
tailbone down and extending the legs extend the arms overhead just so you can
stretch out here, I'm then bringing the arms down alongside your body palms up
to open up your chest, feet flop off to the side to allow you to completely
surrender onto your mat, like this mat is a place that will make you feel safe
grounded, rejuvenate and refresh however you want to feel or think about it listen
to your intuition
scan the entire body noticing areas that feel awesome, areas that have tension
or stress just try to let it go, areas that we hold on to mostly in this
position is the shoulders so relax the shoulders, another one is the jaw so
relax the jaw another one is yeah is especially
between the eyebrows so that when we think we crunch up between our eyebrows
so we're thinking internally not externally so try to soften between
the eyebrows, let your chest be light as it breathes, bellies warm allowing the
digestive system to absorb the heat that you created and moves
everything in your digestive system, arms, legs, feet, hands are all relaxed, take a
moment to enjoy this awesome posture shavasana,
and start to reawaken your body making some movements in any place that you
want, I usually start with my hands and fingers, my toes, feet my knees I sway
from side to side a little bit with my knees bent and you can also go ahead and
extend your arms overhead again interlace you fingers, palms away and
stretching out through your toes, your arms even your belly you can do one
side so you're stretching the right toes, right am and then you go the other side
stretching the left toes, left arm
bringing in your knees closer to your body and then taking you right arm down
to the floor roll onto your right side into a fetal position, left hand down to
the floor take a moment and just imagine that you're rolling out of bed and
you're taking a time and no rush, wouldn't it be lovely every day you could not rush
to go to work, but this time you can just take it nice and slow using your left
hand to come up to a sukhasana seat,
sitting up nice and tall
Hands are onto your knees or your thighs you can stack your palms on top of each other, feel
their sit bones grounding into the floor lifting your chest a little bit relax
the shoulders elongate through the spine right from
the tailbone all the way up to the crown of your head close your eyes,
intuition gives us the opportunity to listen to what our mind is telling us
about our body, always feel when the heart is well, connect those two, it's like
a bridge don't let the bridge be broken, bringing
hands heart center into prayer, take a moment to be grateful to yourself for
coming to practice, thumbs to the forehead listening always to our body
thumbs to the heart center they're listening always to our heart, thumbs
to the lips, thank you for coming and bow to yourself to seal your practice,
coming on up namaste see you next time
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