Apr 10 2023 74 mins 1
75 Minute Yoga Practice with Meditation | Power Yoga | Making choices on the mat
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I haven’t done this in a while (that may or may not be true 😂), but this weekend I binged a new Netflix show called Beef.
It was 💯 percent binge worthy TV. It starred Ali Wong and was the perfect combination of should I laugh or cry right now.
I absolutely loved it and I highly recommend it. The show is about two people who get into a road rage incident that turns into a full-blown obsession.
It’s kinda wild.
In truth, I’m the person that will spend more time trying to decide what to watch rather than actually watching a show.
Being bogged down with a million choices overwhelms me and puts me into decision paralysis.
Sometimes Netflix feels like actual hell.
Maybe you can relate, {{ subscriber.first_name }} —I love when people make recommendations because at least it’s vetted.
Somebody found this show worth watching, and so I can relax into my decision.
Until, of course, the show is over and then I have to start the process all over again. 🤦♀️
The same is true for me when I’m trying to decide on a yoga class.
Whether it’s staring blankly at a live class schedule or trying to decide on a class to take from a video-on-demand service, I become overwhelmed by all the choices.
What if I don’t like the teacher or the style?
What if I get halfway in and the class is too hard or easy?
These are things that can take me out of the moment when I’m practicing, especially with a new teacher.
This is what I appreciate about being a one woman (& Katie!) show.
If you like my teaching and style then it removes the friction.
It takes the guesswork out of the equation so you can relax into the experience knowing you have a teacher that has your back (and your hamstrings and your tight shoulders).
You have the option of attending live or on-demand classes. The only decision you really need to make is when will I take this class?
In this week’s episode of Baptiste Power Vinyasa Yoga with Kari podcast—
I’m offering you a full length class! Rather than talking about how great it is, I’d rather show you.
This is a 60 minute class with about 8 minutes of seated meditation at the end. It’s powerful, and might get you a little sweaty, but you’ll feel focused and calm.
If you enjoy this class, consider there’s a whole library of classes just waiting for you!
Every class is different, but the important parts remain consistent—the quality of instruction, the clarity of my speaking, and plenty of choices for you to scale the intensity up or down depending on how you feel that day.
With five live classes a week, plus a full library of on-demand classes, that’s like the Netflix equivalent of Downton Abbey—you’ll be set for awhile.
If you're curious about taking a live class with me,
here’s one for free!
Click this button and we’ll get you into a live class ASAP.
Heck, yes I want a free class, Kari!
If nothing else, take my Netflix recommendation and add it to your queue. You can’t go wrong with Ali Wong (I didn’t exactly mean for that to rhyme, 😂 but that’s where we are today!)
With love,
~Kari
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75 Minute Making Choices practice
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Kari Doherty: [00:00:00] Hey friend. Thank you for listening to Baptist Power Vinyasa Flow Yoga with Kari. I hope you find these practices fun and useful to your yoga practice. I put a lot of love into creating this content for you every week. Please consider joining my Patreon. Making a monthly contribution to my Patreon will ensure that I continue producing these high quality recordings every week just for you.
Plus, if you join my Patreon, I will include extra bonus content like weekly meditations, longer practice recordings, and special surprises just for Patreon members. Your support means the world to me. All right, sweet friend, practice on. So wonderful to be here with you today. Let's get started in child's pose.
Make your way to your mat. And you can open your knees or keep them closer [00:01:00] together or find something in between that feels comfortable to you. Child's pose isn't comfortable for everyone, so find your way into a pose that works. It might include something under your forehead, like a block or stacked hands.
So take a moment to settle yourself into the pose
and then find your breath.
And by find your breath, I mean make conscious contact with your breath. Become aware on purpose that you are breathing.
And then take a moment to notice how you feel
[00:02:00] physically, emotionally, mentally.
Just a little check in. How am I feeling today?
Spread your fingers out. Press your palms down and find a little engagement by drawing your belly into your spine. Doesn't have to be much, but just a little. Pull in, hug in action,
and then walk your hands over to the right side of your.
Stretch your left fingers forward and lengthen from your left fingers all the way through your left hip,
and then come back to the center. Walk your hands over to [00:03:00] the left. Stretch your right fingers forward and lengthen from fingers to hip.
And then come back to the center. Shift forward to a tabletop position. Start by dropping your belly and lifting the center of your chest. This is cow pose. Take a full round of breath here in and out, and then push the floor away, round your upper back cat pose. Stay here for a full round of breath in.
And out and now start to move your body through some rounds of cat and cow moving your body with your breath in any way that you see fit. This could be side to side circles with your neck and your tailbone [00:04:00] invite in creativity to your movement, where the movement really becomes an expression of you, of what you need to have happen for yourself today.
This is your practice and there is no cookie cutter practice. What I love about practicing yoga is that we get to be who we are today, not yesterday, not who we might be tomorrow, but what is true for you.
You can try turning your fingers to face your knees or a different hand position. I like the forearms. That's another thing that you can do to experiment with sensation is placing your hands in different locations to see what happens. To be curious about what becomes possible.
The mat is a place where [00:05:00] we can begin to experiment with possibility. What happens if, what happens if I move my hands? What happens if I straighten my leg? What happens if I open my knees wider? There just brings in this space for possibility.
Come back to neutral. Reach your right hand to the sky. Right hand to the sky. Take a little twist and open up and then thread the needle. Thread your right arm underneath your left arm. Bring your right ear to either the floor or a block if it feels like a strain. To reach the floor, put a block underneath your ear and then see how it feels to slide your left hand forward.
Now you can keep your fingers tinted if that feels more stable.
Now you can stay [00:06:00] here. Great place to stay, or you can pull your left fingertips back in front of your face, shift the weight into your right knee and straighten your left leg. Start there and then if you want a little more, float your left leg off the floor and play with your balance a little bit and just see what's possible.
You're already so close to the floor. If you fall, you just roll.
And then set your foot down. Pull your knee in, sweep your right arm. Back up. Look at your fingers and linger for a moment. Cat cow.
And then we'll take the other side. Stretch your left fingers to the sky. Start here by pressing your right hand down, lifting your left hand up and twisting your chest open. And now thread the needle. Left arm comes under right. Your ear comes to the floor or a block [00:07:00] and you can try sliding your right hand forward.
See how that feels.
And you could stay here. Good place to stay. Or you can pull your fingers back in front of your face. Shift the weight into your left knee. Start by straightening your right leg and putting your toes on the floor. Now if you're ready to play a little further, you can float your foot up and play with balance.
Keep pushing through your extended heel so you're creating an active right foot.
And then set your foot down. Pull your knee in, sweep your left arm up. Linger here a moment, cat cow. Place your hand down, move your spine, and then meet me in downward facing dog. After you finish that round of cat cow, lift your tailbone to the sky and start by walking your dog [00:08:00] out. Pedal your legs, shift your weight, sway your hips.
Welcome yourself back to Downward Dog. This is a pose that we take frequently, and so finding a sustainable downward dog, something you can return to over and over. So that might require wider hands and feet, maybe a shorter stance. Again, what happens if is the question,
straighten your right leg behind you. Bring your heel to your bum cheek and open up your hip Stack right hip on top of left. Point your foot. Flex your foot. Circle your ankle, the knee or the hip. Take any movement on that right leg that feels good.
Make your way to three-legged dogs. Straighten your legs all five toes. Point down. Pull your knee to your chest. Hug into center line and squeeze. [00:09:00] Set your foot back down. Take your left leg behind you. Bring your heel to your bum cheek. Open up your hip flex point circle. Make any movement at the joints.
That feels good.
Straighten your leg. Three-legged dog, knee to chest. Hug it in and squeeze. Set your foot down. Pick your heels up, bend your knees. Look forward. Step to the top of your mat. Halfway lift. Pause here a moment. Palms to shins. Draw your shoulder blades into your spine. Stretch the crown of your head. Forward in the opposite direction.
As your tailbone, take a breath in. Rag doll. Fold over your thighs. Catch your elbows and open up your feet. Pick up all 10 toes. Spread your toes out. Stretch the skin on the bottoms of your feet and maybe rock from side to [00:10:00] side. Sway. Shift the weight from one foot into the other. Play with your equilibrium.
Play with your center of gravity.
Allow the weight of your head and your arms to remain a passive stretch so that you're creating some opening in the backside of your body.
Release your elbows. Bring your hands to your hips. Press into your feet. Stand up. Reach your arms over your head. Make loose fists with your hands and circle your wrists in one direction, and then the opposite direction. Now interlace all 10 of your fingers. Flip your palms to the ceiling, press into your feet and push your palms up to the.[00:11:00]
And then bring your hands to touch at the center of your chest. Plug your thumbs right into the center of your chest, right into your sternum. Make a kinesthetic connection with yourself. And then let's join our voices together in the sound of Om. Take a breath in.
Oh,
soften at your knees. Press your heels down, reach up. Mountain pose, bow forward. Exhale, soften at the knees. On your way down. Let your head fall. Palms to shins. Stretch the crown of your head forward. Downward facing dog. Plant your hands. Walk your [00:12:00] feet straight to the back of your mat. Set your eyes between your toes and keep that softness in your knees.
Take a breath,
pick your heels up, bend your knees. Look forward. Step to the top of your mat. Halfway lift. Inhale, bow forward mountain pose. Stand up homes touch at the center of your chest. Pause. We keep coming back. Here. We return to this place. Reach your arms up. Mountain pose, bow forward. Exhale halfway lift. Take your breath, cat cow.
Come to all fours. Move your body.
And then meet me in downward facing dog.[00:13:00]
Pick up your heels, bend your knees, look forward. Travel to the top halfway lift. Shoulder blades draw in, bow forward. Exhale, stand up tall. Press into your feet. Rise up, bow forward. Exhale halfway. Lift. Shoulder blades, draw in. Camel pose. Come to all fours. Stand up on your knees. Bring your hands to your hips.
Start by taking a breath to lift the front side of your body and then slowly lift your pelvis forward. Keep drawing your shoulder blades into your spine just like you've been practicing. In halfway lift. Integrate your shoulders to the.
With an inhale, come back up. Plant your hands hovering tabletop. Tuck your toes under your heels and hover your knees and shins. [00:14:00] Just a couple inches off the mat. You're here for 5, 4, 3, 2, 1 down dog. Push the floor away. Take a breath.
Pick your heels up, bend your knees. Look forward. Travel to the top of your mat. Halfway. Lift shoulders in. Bow forward. Stand up tall mountain pose. Palms touch at the center of your chest. We keep coming back. Arms. Reach up. Breath in. Bow forward. Exhale. Halfway lift shoulder blades, draw in, pause here a moment.
Keep drawing those shoulder blades in. Now. Keep that shoulder integration plank pose. Plant your hands. Keep drawing your shoulder blades into your spine. You're creating neutral. So imagine that your plank pose was actually mountain pose with the crown of your head reaching forward and your heels pressing [00:15:00] back.
You're here for 5, 4, 3, 2, 1 down dog. Push the floor away. Take a breath,
kick your heels up, bend your knees. Look forward. Travel to the top. Halfway. Lift shoulders in. Bow forward. Stand up tall. Palms touch at your chest. We keep coming back. Arms. Reach up. Inhale bow forward Ex. Halfway lift shoulder blades, draw in, pause here. Keep the crown of your head reaching forward. Make your way back to plank pose.
Create neutral. Plant your hands. Keep that shoulder integration. This time you can lower towards the floor. And then make your way into up dog or cobra. Lift your chest downward facing dog tailbone [00:16:00] to the sky. Eyes between your toes. Take a breath.
Pick your heels up. Bend your knees. Look forward. Travel to the top halfway. Lift shoulders in. Bow forward mountain pose. Stand up tall. Palms touch at your chest. Pause arms. Reach up. Breath in. Chair pose. Lower your booty towards the floor. Bend your knees, take space between your feet. Your big toes could touch.
Or maybe they don't. There is no compulsion to have your toes touching. It's really about creating a sustainable base with your feet, press your heels down, lift your toes up, and spread your toes out. And you can keep your toes lifted or gently, lightly rest them on the floor. But the weight is in the the balls of your feet and your heels.
Now stretch your fingers up. [00:17:00] Hug your belly in for 5, 4, 3, 2, 1. Bow forward. Nice work. Halfway lift. Shoulder blades, draw in left foot back. Warrior one. Take a generous step. Ground your foot at an angle, ground in through your feet. Now notice if you're taking enough space between your feet, would you benefit from a wider, longer base?
Just be at play in the possibility. What happens if, draw your belly in, soften it the elbows, and pull your shoulder blades into your spine. Now keep that shoulder integration, interlace your hands behind your back. Stretch your knuckles down towards the floor. Lift the center of your chest up. Keep drawing your shoulders and towards your spine.
And now bow forward. Humble warrior Bow over your front right thigh. You might rest on your thigh. You might fall inside of your [00:18:00] thigh, but keep a strong grip on your hands. Hold the bases of your palms towards your center. Even if they don't touch, they don't have to touch. But just keep that strong grip with your hands.
With an inhale, rise back up Warrior.
Make your way to the floor and take a vinyasa. That could be a cat cow, a camel plank, plank to updo. Remember all of the choices and we go through all of those choices at the beginning of class to set up the standard that you have a choice. Stretch your left leg behind you. Push through your heel warrior one.
Step your foot forward, ground into your feet and rise. Notice the space between your feet. Press into your heels and lift the crown of your head up. And then draw your shoulders in. And [00:19:00] now interlace your hands behind your back. Stretch your knuckles down. Start by lifting the center of your chest. When you compress the back, you open up the front.
Take a breath. Humble warrior bow forward. Set your eyes somewhere. It could be your back big toe could be one unmoving point on the horizon. But when you set your eyes, you set your mind to focus and be present in the here and now. Notice your breath.
Press your heels down. Rise back up. Warrior one. Take a breath. Plant your hands to the floor. Look forward. Step to the top. Halfway lift. Inhale, shoulder blades in. Bow forward. Stand up. Press down. Reach and rise. Palms touch [00:20:00] at your chest. Take a breath in. Chair pose, bend your knees. Inhale, bow forward halfway.
Lift shoulder blades in. Right foot back Warrior one. Take a generous step. Press your heels down and rise. Take an inhale, interlace your hands behind your back. Stretch your knuckles down. Lift the center of your chest, bow forward, humble warrior.
Rise back up. Warrior one, warrior two. Open up your back foot, stretch fingertip to fingertip. See how it feels to point your thumbs up towards the ceiling. And then look straight in front of you rather than over your extended middle finger. Look right in front of you and see if that causes your head, your shoulders, and your hips to stack in one line.[00:21:00]
Now, keep shoulder integration. Draw shoulder blades into spine, and if you want to, you can flip your palms back down and look forward, but keep the same integrity the stacking, the drawing in.
Reverse warrior. Stretch your right hand to the, your left hand to the sky.
Bring your hands to the floor. Make your way through a flow. A cat cow, a camel plank, plank to updo. Or maybe you skip it all and you just meet me back in downward dog. Just remember you have choices. We're normalizing choice. It's just a normal part of our practice that you get to choose. Stretch your right leg behind you.
Push through your heel warrior. One step your foot forward. Might take a couple steps to get your foot there. Good. Reach your arms up overhead. Take a breath. Interlace [00:22:00] your hands behind your back. Stretch your knuckles down. Lift the center of your chest up. Bow forward. Humble warrior. Take a.
Rise back up. Warrior one, open up warrior two. Let's do the same thing here. Flip your thumbs to face up. Look straight in front of you, and draw your shoulder blades in and feel that mighty shoulder. Integration, everything, drawing and hugging into your center line. Now you can stay here or you can flip your palms down and look forward.
You choose, but keep that integration, that drawing, and hugging into Center Reverse Warrior.
Bring your hands to the floor. Look forward, step forward. Halfway Lift Shoulder blades in [00:23:00] Bow forward. Exhale, stand up Tall mountain palms. Touch at the center of your chest. Take a. Chair pose. Bend your knees, breath in. Fold forward halfway. Lift Shoulder blades, draw in left foot back. Warrior one. Press your feet down.
Rise up.
Interlace your hands behind your back. Stretch your knuckles down. Lift your chest up. Bow forward. Humble warrior. A change is coming. We're gonna play here a little bit. Keep the bind behind your back. Look forward instead of back. And start to bump your left foot up and balance on your right foot. See how it feels to do a little balancing with your hands behind your back.
You can also let your [00:24:00] hands go if that doesn't work for you. Nice work. Just be at play. See what's possible for you. We'll meet in Warrior two. Release your bind. Step your foot back. Nice work. Everyone. Reverse warrior. Reach your hand to the sky side plank. Bring your left hand to the top of your mat. You can put your left knee on the floor or you can roll to the pinky toe side edge of your left foot.
Your left hand is your base. Your left leg is your base, whether it's your knee or your foot. Nice work. Now maybe you wanna play and lift that top leg up. Push through your heel. Engage your thigh for 3, 2, 1. Plant your hands and take a flow. Remember your choices, cat, cow, camel, plank, plank to updo. Just do the next right thing.[00:25:00]
Meet me in downward facing.
Stretch your left leg behind you. Step through Warrior one. Rise up. Interlace your hands behind your back. Stretch your knuckles down. Lift the center of your chest up. Bow forward. Humble warrior. Now this time look forward. Start to balance on your left foot by maybe bumping your back foot up a couple times first.
And then when you feel stable and ready, you'll just see how it feels to lift that toe off the floor. Might be a little, might be a lot. Nice work. Activate that foot. Keep your right foot active. Nice. Take a breath Warrior two. Ground your foot. Release the bind. Sweep open. [00:26:00] Reverse warrior. Reach up and.
We're coming into side plank This time, bring your right hand to the floor. You can drop your right knee, or you can roll to the pinky toe side edge of your right foot. Now activate that top leg. You might lift it, you might keep it on the floor, but hug your thigh muscle into the bone. Activate your foot.
We're here for 3, 2, 1. Plant your hands and make your way through a flow. Do the next right thing
and we'll meet back together in downward facing dog.
Stretch your right leg behind you. Bring your heel to your bum cheek. Open up your hip. Either stay here or flip your dog. If you feel like taking that experiment of flipping nice work ground into your feet and [00:27:00] lift the center of your.
And then make your way back up and around three-legged dog. And we'll take the other side. I meant down WA downward dog. Yeah. Put your foot down, extend your left leg behind you. Bring your heel to your BU cheek. Open up your hip. And then if you're ready, flip your dog. Drop your foot over. Ground your feet.
Look at you all. Go Lift the center of your chest. Lift your pelvis. Beautiful. Work. So powerful. And then make your way back up and around downward facing dog. Kick your heels up, bend your knees. Look forward. Travel to the top of your mat. Halfway lift. Inhale, bold. Yogi toe lock. Open up your feet. Take your piece fingers to your toes.
Drop the crown of your head and take a little bit of movement. Notice what your breath is doing. [00:28:00] You've just done some challenging work, so just make conscious contact with your breath. Notice what your breath has to say about it all. Shake your head out.
Release your toes. Place your hands on your hips. Push into your feet. Stand up. Reach your arms over your head. Take a breath, palms touch at your chest chair pose. Bend your knees,
breath in. Bow forward halfway lift. Shoulder blades. Draw in. Left foot back high crescent lunge left foot back. Good back heel stays lifted. Stack your heel over the ball of your foot and then press through that back heel. [00:29:00] Your foot is active even when your heel is not touching the floor. Now find a softness in your back knee and then lift your pelvis forward.
When you soften your knees, you gain more access to your pelvis. Shoulder blades draw in. Take a big breath, palms touch at your chest, turn and twist to the right. You could put your left hand on the floor and twist from the ground, or you can hook your elbow over your knee. But keep pushing through that back heel.
Ground down through the ball of your foot. And use that back foot as your stability. Hug your thigh muscles in towards your center. You're here for 5, 4, 3, 2. One Warrior two unravel your twist sweep Open
Reverse warrior right hand goes up. Side angle pose. Bring your right hand to either the [00:30:00] floor a block or you can rest your forearm on your thigh.
Nice work. Take a half bind. Slide your left hand around your low back. You might tuck your fingertips to your hip crease, or maybe you just rest your hand on your low back.
Take a breath in, release your bind, bring your hands to the floor and make your way through a flow. Remember all of your choices. Just take the next right choice
and you'll meet me in downward facing dog. Stretch your left leg behind you, [00:31:00] high crescent lunge. Step your left foot forward. Keep your back heel lifted. Whether your knee is up or down, all of the same principles still apply. Squeeze your thighs together. Hug your belly in and find that softness in your back knee to lift the front of your pelvis forward.
Take a breath in, palms touch at your chest, turn and twist to the left. That might mean a hand to the floor or hooking your elbow over your knee, but keep squeezing in. Lengthen from tailbone to crown. We're here for five, four. Two, one Warrior two unravel your twist sweep open,
reverse warrior. Reach up and back and then make your way into side angle pose. That could be forearm to thigh, [00:32:00] hand to the floor, or a block. Whatever you're touching, press into that thing and then lift the underside of your body up, round down through your back heel and keep the integrity in your feet.
Now slide your top hand around your low back. Keep peeling your chest open even with that half bind. Keep your right shoulder open and stacked on top of your left
slowly. Release your bind. Take. Bring your hands to the floor. Look forward. Step to the top. Halfway lift, forward fold. Stand up tall mountain palms touch at your chest. We keep returning to this place. Chair pose. [00:33:00] Bend your knees
bow forward. Halfway lift. Shoulder blades, draw in right foot back high. Crescent lunge, right foot back. Arms reach up, palms touch at your chest, turn and twist to the left. You can hook your elbow or put your hand on the floor. Take a breath
warrior two. Sweep open and ground reverse warrior. Go up and back. Side angle pose.
This time we're coming into half Moon, so use your block or your fingertips to the floor. Step your fingers of the block a little bit more forward, and then bump your right foot up until you feel ready to balance on your left foot. Same [00:34:00] principles apply. Shoulder blades draw in a softness in your knee, gives you more access to lifting your leg.
Point your top big toe up towards the ceiling and angle your heel towards the floor.
Slowly make your way back to Warrior two. Step your foot back, reverse triangle. Straighten your front leg, reach your left hand to the sky,
and then bring your hands to the floor and flow. Make your way through the motions of the next right. Maybe you need to take it down a notch. Maybe you need to rest for a moment. Honor what you need in this moment and meet me back in downward facing dock.
Stretch your right leg behind you, high Crescent lunge. Step your foot forward. Push your feet [00:35:00] down. Rise up
palms. Touch your chest twist to the right. Either you hook your elbow or you bring your hand to the floor. Take a breath.
Open up Warrior two,
reverse warrior. Reach your right hand up and then we're coming into side angle a block. Forearm to thigh, fingers to the floor. You choose.
And now half moon step your block forward. Maybe your fingertips bump your left foot up until you feel ready to pick the foot up and balance on your foot.
Nice work[00:36:00]
Warrior two. Take a step back. Straighten your leg. Reverse triangle. Right hand to the sky. Reach and open up. This time, bring your hands to the floor. Look forward. Step to the top. Halfway lift bow forward. Gorilla pose. Open up your feet. Slide your hands under your feet, and let the crown of your head hang towards the floor.
Use your hands underneath your feet. Rather your feet on top of your hands, like a little wrist massage. You can wiggle your toes. You can shift the weight front and back and see how it feels on your hands.
Release your mind. Place your hands on your hips. Stand up. [00:37:00] Reach your arms up overhead, palms touch at your chest tree, pro tree pose. Bring your right foot to the inside of your left leg. That could be the ankle, the calf, maybe your thigh. Do what feels good to you. Find the tree pose that makes you feel strong and powerful.
Rooted and grounded. Embrace the energy of the tree. The tree is flexible. It is malleable so that it can withstand the wind.
The tree is mighty.
One more breath in. Bring everything to the [00:38:00] center and slowly return to the floor. And then we'll take the other side. Whatever you did recreate on the other side,
your ankle, your calf, your thigh is a kickstand. Hug your belly in and. Your right big toe into the floor. Ground down through your feet. Your powerful steady feet. Stretch the crown of your head up
and keep breathing.
One more big breath. Bring everything to the center. Ground your [00:39:00] feet to the earth. Reach your arms up overhead. Take a breath, bow forward, halfway lift. Left foot back. Pyramid pose. Take a generous step. Ground your heel at an angle. Grounding your heel at an at an angle allows your heel to relax to the floor.
So take as wide of an angle as you need. Start by lifting your chest up, length and tailbone to crown, and then bow forward over your front right leg, hands to blocks or even tinted fingers to the floor. Make a really nice.[00:40:00]
Take a breath in
and a breath out. Pivot to the left side facing wide leg forward fold. Turn your toes in. Bow your head.
Shake your head out.
Try walking your hands [00:41:00] forward. Press your hands or your fingertips into the floor and draw your shoulder blades in. Bow your head
and then flip your palms in the opposite direction. Your fingers. And walk your hands through your legs. Bow your head.
Walk your hands back to center. Catch your hips. Stand. Turn your right foot to face forward Reverse triangle, right hand to the sky, and then come into triangle pose. Bring your right hand to either the block of the floor or you can catch your ankle, your calf, or your knee. Draw your shoulder blades in, soften at the elbows.
Push your back heel down, and stretch the crown of your head in the opposite direction.[00:42:00]
Take an intentional breath.
Bring your right hand to the floor. Look forward. Step to the top of your mat. Halfway lift. Inhale, fold. Stand up Tall mountain pose. Bring your hands to your low back standing camel pose. Lift the front of your pelvis, draw your elbows and shoulders in, and lift the center of your chest.
Slowly come back up. Bow forward over your legs. Halfway lift. Inhale right foot back. Pyramid pose. Ground your foot at an angle. Start by lifting your chest length and tailbone to crown and then bow forward over your front left.[00:43:00]
Take a breath,
pivot to the right side. Facing wide leg forward fold. Do something a little different. This time you could bind your hands behind your back. You could catch opposite elbows or you could reach for your ankles or your heels. A twist is a good option too. Just do something a little different to create a new sensation.[00:44:00]
Slowly rise up. Turn your left foot to face forward. Reverse triangle. Stretch your left hand to the sky and then come into triangle. Pose hands high and low. A block the floor, or maybe you use your leg as a prop. Draw your shoulder blades in and lift through the underside of your body, meaning lengthen from your armpit through your.
Take a breath in. [00:45:00] Cat cow. Come to all fours. Move your body through a final couple, few rounds.
Locust pose. Come to your belly. Stretch your arms behind you, palms face up or palms face down. Whatever feels better on you. Lift your arms and your legs up off the floor and then pull your shoulder blades in. You've been practicing drawing the shoulder blades in towards your spine for the whole class.
Now we're doing some front side opening through backward bends. So importantly in backward bends, we organize everything into center line by drawing in the shoulders. Take one more big breath, lower down to the floor. Place one ear on the mat and just rest a moment.[00:46:00]
Floor bow, bend your knees. Reach for your feet. You could do your ankles, the tips of your feet, even your calves. If that feels better. Kick your feet into your hands and use the kicking to lift the center of your. Keep drawing everything on the backside in towards the center. Hug into your center line for 3, 2, 1.
Release your feet. Bring your other ear to the mat and rest a moment. Bend your knees windshield. Wipe your feet from side to side,
upward facing dog. Plant your hands, straighten your arms and lift the center of your chest. Find a softness in your elbows and draw your shoulder blades in. Expand collarbone to collarbone.[00:47:00]
Come up to all fours camel poses. Stand up on your knees. Bring your hands to your hips. Start by lifting the sen, the front of your body, and then lift your pelvis forward. Pull your elbows and shoulders.
With an inhale, come back up. Have a seat on your heels and you can either take a moment to be still or take a couple neck rolls from side to side. Whatever feels the most natural
bridge come to lie down on your back. Put your feet on the floor hip with a part. Lift the pelvis fo up towards the ceiling by lifting your hips. And you can interlace your hands underneath your back by walking your upper arm bones [00:48:00] in. Or you can grip the edges of your mat and give a gentle pull. Either way, you're drawing your shoulder blades into your spine and lifting the center of your chest, your sternum up towards the sky for five, four.
3, 2, 1. Lower down windshield. Wipe your knees from side to side,
and then we'll do it one more time. Come on up For your final backward bend, find your shoulders, draw them in towards your spine, and lift the front of your pelvis up towards the sky for 5, 4, 3, 2, 1. Supine butterfly.[00:49:00]
Just let your body rest for a moment. Take an inventory, notice how you feel.
Happy baby.
Behind your knees, rock up and down. Once or twice, come into boat pose balance on your sitting bones. You can put your feet on the floor, or you can hover your feet above the floor. Good. Either keep holding onto your legs or maybe stretch your fingers forward. We're here for 5, 4, 3, 2, [00:50:00] 1. Come up to a seat.
Nice work everybody. We're coming into more hip openers. You can. Reclined pigeon by coming to your back. You can take seated pigeon by crossing an ankle to the knee, or you can come to half pigeon by sweeping one leg behind you and keeping one leg in front of you. Decide which pigeon pose would be good for you today and consider what type of support you might give yourself.
It could be a block,
A block under the forehead for pigeon pose, or a block under the knee in seated pigeon. Give yourself the support you.[00:51:00]
Stay connected to your.[00:52:00]
Notice what sensations arise,
and then make your way into the other side. Take any transitionary moments that you need to break up any sensations and then make your way into the other side of your hip opening pose.[00:53:00] [00:54:00]
Stay connected to what you feel. Sensation, breath, and emotions are in access to the present moment.
They keep us anchored to the here and now.
And then make your way to a seat. Extend your legs in front of you. Pull your booty out from underneath you. [00:55:00] Reach your arms over your head. Take a full stretch, reach for your feet seated forward fold.
Take a little sway from side to side. See how that feels.
Reverse tabletop, bring your hands behind you. Also option to reverse plank by keeping your legs straight. You could also just put your hands on the floor and lift your chest.
Take a breath and lower down
time to go upside down. Options include bridge pose or I'm sorry, um, [00:56:00] waterfall pose by putting a block under your sacrum and lifting your feet off the floor. Plow pose into shoulder stand. You can also just lift your feet up, but find some way to elevate your feet over your hip.
You can take some movement with your ankles and your feet pointing and flexing, circling.[00:57:00]
If you're in shoulder stand, you can make your way to def Yogi's Pose. And after a few breaths there into a fish pose, if you have a block underneath you, you can stretch your legs forward and drape your body over the block. If you wanna try a new sensation,
if you're in fish pose, begin to make your way down. If there's a block underneath you, you can take that block out. Now,
pull your knees to your chest, open your arms into a T, drop your knees over to the right for a simple twist[00:58:00]
and look to the.
Come back to the center, take the other.[00:59:00]
Come back to the center. Give yourself a squeeze. Wrap your arms on your sh around your shins, or just pull your knees towards your body and give yourself a hug.
Supine, butterfly.
Rest your hands on your belly or by your sides, wherever it feels natural.
Take this moment, notice how you feel,
and then make your way into Shavasana. [01:00:00] Lengthen your legs. You can put something underneath your knees for support, or grab a sweater or a blanket, make your way into a comfortable resting position
and just take a rest.[01:01:00] [01:02:00] [01:03:00] [01:04:00]
A long intent. Breath in
and wiggle your fingers and toes.
Circle your ankles and wrists
and then take a full body stretch. Point your toes, pull your knees to your chest, and if it's comfortable to you, roll [01:05:00] over to your favorite side,
and then gently make your way up to a. And we'll transition to our seated meditation. So grab yourself something to sit on, blocks, bolster, cushion a pillow, something to elevate your hips a little higher than your knees. And find a comfortable resting position for your hands. Palms down. Palms up, or even one hand resting inside of the other.
Lift your shoulders up to your ears, roll them down your back, and lift the crown of your head up towards the ceiling or the sky.[01:06:00]
And first things first. Make conscious contact with your breath.
Without doing anything or changing anything about yourself,
notice the way the breath sounds.
Notice the way the breath feels.
The breath is an anchor to the present moment.
And anchors, just like anchors do. [01:07:00] They keep us from drifting away.
It doesn't mean there won't be distraction or there won't be movement.
It means that we have a place to return to
if there are distractions around you, whether it's sounds or people or things in your environment that take you away from the present moment,
the invitation is to simply return that you notice the distraction in your return to your breath, the sensation, the sound.[01:08:00]
It is the nature of the mind to wander. Thinking is what minds do.
It is not the purpose of meditation to stop one's thinking.
It is the purpose to release the thought and return to the breath.
Even if this happens 100 times,
we return 101,
we keep coming back[01:09:00]
and this is what makes it a.
We keep coming back
just when we think we've mastered the skill.
A thought or a distraction can quickly take us out of the present moment,
and so we just keep coming back.
You do not have to get it right,
you just have to be willing.[01:10:00]
Notice the weight of your hands.
Notice where your feet touch the floor,
check your posture and lift the crown of your head up just a little bit taller,
and then come back to the breath
the way it feels.
The way it sounds,
we'll spend two [01:11:00] minutes in silence together.[01:12:00]
A long, full, deep breath
and empty.[01:13:00]
Drop your chin to your chest and take a few neck rolls.
Reach your arms overhead, take a stretch,
and then bring your hands to your knees or the floor for a couple cat cows. Move your chest and your shoulders to break up any tension,
and then come to a neutral seat with your palms touching at the center of your chest.
Bring your thumbs to the center of your forehead. Bow your head towards your heart.
In honor of each one [01:14:00] of you and this practice that we share, I vow to you my sweet friends and say namaste.
Thank you for practicing with me today. I hope you enjoyed it. Please consider joining my Patreon. You can find the link in the show notes.
